Hello! If you want to have a good thigh weight loss effect, you must be inseparable from proper exercise. It is difficult to really lose weight by dieting alone. Especially for people with strong thighs, massage and stretching can help to lose weight more than dieting. Aerobic exercises with good fat-reducing effect on thighs include brisk walking, jogging and climbing stairs. Some movements in yoga also have a good shaping effect on thighs. At the same time, you can also do some local exercises to speed up the process of slimming thighs, such as kicking and squatting. For many jms, you may sit in the office for 8 hours or more a day, and gradually you will find that your thighs are getting thicker and thicker. In fact, as long as you know exactly where the thigh problem is, you can prevent the thigh from getting thicker through some simple exercises and even changing your sitting posture ... Let's take a look! Trick 1, make different exercise methods according to different problems 1, headache problem: muscle turns into fat stovepipe scheme: restore exercise habits or practice "leg beauty" Left: stand with your feet in tandem and raise your heels. Then bend your legs, but keep your upper body and heel vertical. Stand with your feet apart, then bend your knees and bend forward. Right: The hips are tilted, but the back must be kept straight. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip. This leg beauty exercise is done 20 to 25 times per movement, once every other day. After a few weeks, do these six movements again, that is to say, after these six movements are finished, rest for 60 to 90 seconds and do it again. If you have time, you can do it four or five times a week. 2. Relaxation stovepipe scheme caused by insufficient exercise: In order to maintain a good hip line, targeted exercise should be carried out every day. Left: or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. Right: Stretching is one of the most effective methods for thigh bodybuilding. Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Two simple and practical stovepipe movements: Step 1: Take a drink bottle in each hand, naturally hang your arms at both sides, put your legs together and stand upright with your back. Step 2: Keep your upper body straight, exhale while your left foot slowly takes a big step forward, shift the center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then slowly restore the original standing posture and exhale at the same time. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times. Step 3: Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight. Note: this action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture. Step 1: Stand with your feet shoulder-width apart and your back straight. Take a drink bottle in each hand and lift it to your shoulders. Be careful not to bend your wrist at this time. Step 2: bend the femoral joints and knees on both sides while inhaling, and slowly squat down. At this time, pay attention to the direction of knees and toes; Squat until your thighs are parallel to the floor, then exhale and slowly return to your original standing position. Repeat 10 times. Step 3: Put your hands and knees on the ground and take a prone position. Shrink your chin, slowly lift one foot as high as possible, bend your knees slightly, and then slowly put it down. Change your feet and do the same action, and do 10 foot interaction respectively. Note: this action can tighten the muscles of the front thigh and buttocks. The key point is that when squatting, pay attention to the hips protruding backwards, and the knees should be bent in the same direction as the toes. Don't push too hard, so as not to burden your knees. When your thighs are parallel to the floor, you can stop squatting. Trick two, eat more leg food, usually eat more fruits containing more potassium, which can eliminate leg edema and lower body obesity. Introduce several kinds of fruits with high potassium content, and try them if necessary. Banana: A banana with a little higher calorie can actually be eaten as dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs. Apple: This is a different kind of fruit. Calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Malic acid can metabolize calories and prevent obesity in the lower body. Water soluble fiber and pectin can solve constipation. Watermelon: cool watermelon, which contains diuretic element citron, enables salt to be discharged smoothly with urine, and is also effective for cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated. Trick three. Make good use of things around you. The subway leg reduction method takes as little as 5 minutes and as much as half an hour. Use this time to do sports. Press your ankles alternately for 8 seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for 8 seconds, and repeat until you get off. Leg reduction method in bed: the pillow is sandwiched between the calves, and you sit on the bed, with the thighs and calves at a 90-degree angle. Slowly lift the calf, keep this posture for about 3 seconds, then put it down and repeat the action 10 to 15 times. Lie on the bed, straighten your legs, move one foot back and straighten the other. Do it 20 to 30 times in turn until the calf feels tired. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then use the toes of the other foot to support the whole body, and then slowly fall, doing 10 times for each foot. Climb the stairs to reduce your legs. If you are used to climbing stairs step by step, you might as well take some big steps, take two steps and try to move the weight to your front legs. One more thing: Although it is a little flat, fox has to say that running in high heels is too stovepipe, especially for MM who is hard to lose weight. The shape of the ankle will become very beautiful ... Reminder: Thigh weight loss will have a good effect as long as you exercise, but you must remember to relax after exercise to prevent the stiff muscles from not being well relaxed and recovered and affecting the thigh weight loss effect. Detailed illustration:/group/aimeili aiziji/topic/261923