Inside the upper arm: two small dumbbells (mineral water can be used instead), hold in your hand, lift your arm to make it close to your ear, then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.
Back thinning:
1. Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, lift things backwards with your upper arms, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.
2. Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
Upper abdomen:
The upper abdomen is the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
Lower abdomen:
It is "little belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
Waist reduction side:
1. One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.
2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
Hip reduction: lie on the bed, straighten your legs, do swimming, and lift your legs alternately, slowly, and don't leave the bed. Once or so, 15 is a group, and 3~4 groups are done every day.
Hip reduction: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2~3 groups are done every day.
Thigh reduction:
1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3~4 groups every day.
2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3~4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
Question 2: The fastest way to lose weight in the front of thigh, the way to reduce the front of thigh, and I have the most say in how to lose weight. I reduced it from 150 kg to 128 kg a month, and it is not easy to keep it now. It's not easy to share with you now.
Chin reduction: just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.
Inside the upper arm: two small dumbbells (mineral water can be used instead), hold in your hand, lift your arm to make it close to your ear, then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.
Back thinning:
1. Prepare two dumbbells, stand with your arms drooping naturally, hold the dumbbells, lift things backwards with your upper arms, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.
2. Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
Upper abdomen:
The upper abdomen is the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
Lower abdomen:
It is "little belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
Waist reduction side:
1. One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.
2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
Hip reduction: lie on the bed, straighten your legs, do swimming, and lift your legs alternately, slowly, and don't leave the bed. Once or so, 15 is a group, and 3~4 groups are done every day.
Hip reduction: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2~3 groups are done every day.
Thigh reduction:
1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3~4 groups every day.
2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3~4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.
1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
Diet is also very important.
To lose weight in summer, try the three-day diet first!
......& gt& gt
Question 3: How thin is the front thigh? Teach you a top secret method ~ ~
First, stand, do toe exercises for 20 times, and breathe evenly.
Second, climb down, put your hands on the ground, kneel with your legs, lift your left leg, stay for one second, and then change the other leg, doing 10 times on each side (just on the bed).
The third rule is to tiptoe upstairs every day! !
Article 4: Hehe, this is my secret recipe, which is very useful ~ ~ ~
I climbed into bed and kicked with my calf. At first, my goal was 65,438+000 strokes. Then I did it for a long time, and it was also 200 strokes. It really works. This is how I lost weight ~ ~ ~ These methods were not copied from other places, but I experienced them myself. I hope they can help you ~ ~
Wish you success! ! !
Three new golden rules.
On the one hand, many girls are worried about how to lose weight effectively, on the other hand, they are thinking about how to beautify their legs to meet the new standards, that is, their knees are bare without fat, their ankles are slender and not bulky, and their calves are slender as radishes. Girls who want to show their legs in spring can't help but read the new golden rule in 2005 and "do it well" as soon as possible, so that when spring comes, you will have the capital to show your legs!
Golden Rule 1: Knees are smooth and fat-free.
This year, no matter how skinny you are, remember that the first task is to get rid of the fat on your knees and make your skin smooth and firm. If there is excess fat here, it will make your legs look short and thick, so be sure to find ways to make them tight. Beauty who likes to wear miniskirts should work harder, because the distance from the skirt to the knee exceeds 10 cm, and the knee part naturally becomes the focus of attention. If there is fat and loose muscles on the knees, it will destroy the aesthetic feeling of the legs and affect people's aesthetic vision. Who doesn't want to see the beautiful scenery? Looking at something pleasing to the eye is a great enjoyment of life! What beautiful legs? And your legs are beautiful, which is good for people and yourself.
In addition, some people have no fat in their knees, but later they have it, which leads to knee hypertrophy. This is mainly caused by the long-term bad posture of their legs. Because their knees are dislocated and fat accumulates, forming a visual joint. If corrected in time, it can be improved.
* * * Deceive ABC
Answer: Do more leg stretching exercises such as leg press and kicking.
B: use slimming cream or go to a beauty salon for maintenance;
C: Of course, cosmetic surgery is for those with severe symptoms. Knee thin face can beautify the lines and enhance the beauty of the whole leg shape. All Hollywood female stars do this, but it should be noted that they have to do it in a reputable professional plastic surgery institution to make people feel at ease.
Have you found that your legs have no lines, a little fat and a little thick? Want to improve, there is always a way! We can cooperate with sports and use things together to make our legs longer! Know what kind of leg you belong to, and then cooperate with exercise. As long as you persevere, you will have a pair of beautiful * * *
Golden rule 2: ankles are slender and not heavy.
The second rule of lengthening * * * is that the ankle is slender and not bulky, with a sense of tightening. The thighs and calves are slender, and if the ankles don't shrink suddenly, the legs still lack the beauty of lines. On the contrary, even if the thighs and calves are the same thickness, as long as the ankles are slender, there is still the beauty of lines. Some girls can't say that their legs are thick, but because their ankles are thick, the whole leg looks so thick that they are dubbed "elephant legs".
Some people think that this is mainly due to their natural thick bones. In fact, the thickness of the ankle is not determined by the size of the bone. If the content of salt and oil in food is too high, the body circulation is not good, which leads to toxin accumulation and leg edema. Coupled with long-term lack of exercise, it is easy to produce fat accumulation at the ankle, forming a thick ankle and becoming "like a leg". This is not a good thing. If you are unlucky enough to fall into this category, you must do something quickly! If corrected in time, it can be improved.
* * * Deceive ABC
Answer: Do more exercise that can move to the ankle to accelerate the circulation and metabolism of leg body fluids. For example, some flexible leg movements in yoga have this function. Therefore, it is a good way to practice yoga when you have time.
B: Soaking your feet with hot water before going to bed every night, rubbing your ankles with your hands, and rotating your ankles left and right can speed up blood circulation and metabolism and prevent edema.
C: Reduce the intake of salt, adhere to a light diet, especially for people with poor renal function, so as to avoid overloading the kidneys and aggravating edema symptoms, and should take more ... >>
Question 4: How can I lose the fat on the front thigh? It is normal that many people are obese because modern people lack little exercise. We can improve it through daily attention and reasonable diet, but don't worry too much. We should take losing weight as a project and gradually improve it. Tell you a systematic method, including simple exercise and diet. I hope you can use 1 When going up the stairs, lift your heels and bear the weight with your legs. This can eliminate the fat on the inner thighs and buttocks. 2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line. 3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh. 4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed. Standing leg lifting method: hold the table with both hands to help balance your body, stand with your legs together naturally, raise your heels for two or three seconds, and put them down. Doing it 5 to 6 times a day can tighten the calf, make the muscles more elastic and have more beautiful lines. Sit and lift your legs: Sit naturally with your legs flat at a 90-degree angle. Try to lift your heels for more than ten seconds, then put them down and repeat until your calves feel tired. This action can tighten the hips and thighs and make the muscles elastic without thickening the hips, thighs and calves. Sit up straight and raise your heels: first, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, at the same time tighten your abdominal muscles and slowly hook up your toes and put them down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles. In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! In addition to * * * diet to edema, proper eating habits can also create * * *. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. How to eat fourteen kinds of foods that make legs thin and beautiful can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, many foods are easily obtained from whole grains ... >>
Question 5: How to thin the outer thigh quickly? I'll tell you some simple methods, because my legs are thick, so I do it.
First, don't exercise your legs a lot, so your legs will become explanatory and you won't lose weight like that.
Second, leg movements are also skillful. For example, when walking, try to stand on tiptoe, so that you can feel the tension of your calf, but you can't be too anxious. Just walk like this once in a while. Don't make your legs too tired.
Third, before going to bed at night, lie on the bed, stretch your legs into the air and do the action of pedaling your bike in the air. Fifty is appropriate, neither more nor less. You can use some skinny essence ... oil. It works well. Stick to it and you will lose weight without rebounding.
I am so thin that I am relatively successful.
Question 6: How to reduce the meat on the front side of thigh Hello, this is a very simple method to thin thigh:
1, the thigh is thin inside and outside.
Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.
2. Before and after thin thighs
Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.
3. Front side of thin thigh
Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.
I recommend several fruits to you: bananas, apples, papaya, celery and tomatoes, all of which can reduce swelling and lose weight.
In addition, riding a bike, climbing stairs and taking a walk in peacetime will be very effective. hope this helps
Here is a simple picture for your reference: female.jxnews/....shtml.
Question 7: How can it be difficult to thin the front and inner thighs when walking, running or doing aerobic exercise?
It takes some thinking to get rid of this meat! !
You can do it ~ ~ ~
1, keep your legs together at all times.
When sitting in a chair, you can put a pillow or a ball between your thighs.
2. Leg lifting and tightening exercises:
Methods: After lying flat, the legs were extended upward, and Zhang Kaicheng was in a small V-shape.
The ankle turns inward and becomes the angle of the inner character.
Keep this angle, legs Zhang Kaicheng big V-shaped.
Together again, repeated several times.
3. Green Liu Ding skin slimming film.
Methods: Cut off a layer of green Liu Ding peel and boil it in hot water.
Soak the towel or gauze in Liu Ding leather water.
Then apply it to the inner thigh.
4, the use of "safflower seed oil throwing oil ingot" is particularly effective for this part that is not easy to lose!
In addition, many girls have concave and convex fat like saddle on the outside of their buttocks.
Even if the body is standard,
This part will still be sedentary for a long time, or it will be worn wrongly for a long time.
And have difficulty in ugly shapes. .....
If you want to adjust this problem, you have to change your living habits in addition to losing weight! !
You can do it ~ ~ ~
1, choose the appropriate * * * to wear: choose the height from the trousers head to the navel, and the trousers mouth should also cover the lower edge of the buttocks.
2, diligent * * *: Use the power of the palm to draw a circle from bottom to top * * * the outside of the hip.
Can be used with buttock cream or brush to promote local blood circulation.
3. Lie on your side and lift your legs and draw a circle, with 20 circles in front and 20 circles in the back. Then switch legs and do it.
4, wear adjustable tights: wear eight points tight, eight hours is the best wearing index.
5, the use of "safflower seed oil throwing oil ingot" is particularly effective for this part that is not easy to lose!
Sincerely remind:
Be patient in losing weight.
Find a feasible way
You should have perseverance and give yourself and your body some time.
You can definitely see the effect. ...
There is no fat that can't be lost unless you use the wrong method! ! ! ! )
Question 8: Illustration, the action method of the outer thigh, how to reduce the outer thigh is the most effective way to satisfy your thigh, but the method of finding a fast thin thigh is not effective? Today, please strongly recommend some real and effective fast stovepipe exercises 1. The puppy pees. The thin thighs land on the inside and outside, hands are shoulder width apart, knees are close together, feet are lifted sideways like a puppy peeing, and straight thighs are parallel to the ground. 2. The basic movements of leg lifts and thin thighs are the same as those in the first exercise, with all limbs on the ground, hands shoulder width apart, feet slightly apart, and knees kept at 90 degrees. Keep your feet up. 3. Lift your front legs. Sit up straight with your legs on the front side of your thin thighs and gently support your body with your hands. Lift your feet slowly. 4. Lift the waist and thin the thigh side+tighten the buttocks and land straight, and lift the buttocks with your knees. 5. the side leg lifts the upper leg outside the thin thigh, which is about 45 degrees. 6. While lifting the leg, the inner side of the thin thigh moves like the upper side. Bend your legs and knees slightly forward and straighten your legs up. 7. Lift your legs, straighten your feet slightly at the front of your thin thighs, put your hands on the back of the chair or the wall slightly, and lift your knees forward by 90 degrees. Straighten your feet and lift them seven times. Hua Fei Health I often sit on my thin thighs and do 15 times for each movement. The trouble of thin thighs will be troubled again!
Question 9: How to lose weight quickly 1 cm 1? Squat: The legs are shoulder-width apart or slightly wider than the shoulders, the back is straight, the trunk is not bent, the abdomen is kept tight, the knee joint is aimed at the direction of 2 or 3 toes, and the knee joint is kept stable. Don't swing from side to side When squatting, inhale and lean forward moderately. During exercise, keep your knees from going forward over your toes and your heels from leaving the floor. The best squat range is to keep your legs at 90 degrees from the ground. If the leg strength is weak or the knee joint is damaged, you can squat 60 degrees. The lowest thigh should not exceed the ground. Exhale and lift. Do it 12- 15 times each time. This action is practiced to the front of the leg, the back of the hip and the hip. It is recommended that girls with fat legs practice more. Just stick to 3-4 groups. (Suitable for fatty and muscular legs)
2. Squat with an arrow step: the distance between feet and shoulder width is slightly wider than shoulder width, the trunk is straight, the abdomen is kept tight, the patella is aligned in the direction of 2 or 3 toes, and the knee joint does not swing. Bend your knees 90% when squatting. Inhale, lean forward moderately, and exhale to keep your knees under your toes. Feel the tightening of the front side of the leg. This action is suitable for girls with more fat on the front side of their legs. Adhere to 12- 15 times, and 3-4 groups are enough. (Suitable for thick legs)
3. Lie on your back and split your legs: practice on the inside of your legs ~ Lie on your back and lie flat on the mat, with your legs together and perpendicular to the ceiling. Inhale your legs and separate them to both sides, and exhale your legs together. Practice each leg 15 times, one group or so, 4-5 groups.
Supine leg lifting: leg front practice ~ Lie on your back and lie flat on the mat, with your legs together perpendicular to the ceiling, inhale and lift one leg, exhale slowly and move in the opposite direction. This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist. Practice each leg 15 times, one group or so, 4-5 groups.
4. Sit on the mat and hook your toes: Sit on the mat, hook your toes with your legs together, and slowly straighten your toes. This action can exercise your calf. Practice each leg 15 times, one group or so, 4-5 groups.