Reprinted: [thighs are eye-catching] If you want to reduce your thighs, come in and have a look ~ ~ Very effective ~ ~
First of all, persistence is the key, persistence is the key ~
There is a lot of meat on my thigh, whether it is front or back, inside or outside, because my thigh really has no shape. Because it runs in the family, my legs look like cotton trousers. It's no exaggeration. I don't know how to describe it ... I usually wear jeans, but it looks super scary.
Ok, let's cut the crap ~ ~ I want to thank Ginny for telling me this method in a chat. I've been doing it for almost a week, and obviously I feel a lot looser when I put on my pants, and many people find my legs thin. I'm so happy ~ I tried a pair of tight jeans given by others today ~ I usually wear them loosely on my thighs today! ! I'm that beautiful ~ ~ then I'll tell you ~ because I haven't measured it, I don't know how much I can lose. . However, looking at my cotton trousers every day, I feel really thin. Although it didn't achieve the expected effect, it was only a week after all. As long as I persist, miniskirts and hot pants will no longer be a dream. ...............................................................................................................
Well, I won't keep everyone's appetite. Just lie flat on the bed, raise your legs into a V shape, then close them, open them again, and close them again ... Your legs must be straight. . You may have heard of this method, and I have seen many weight-loss exercises, but I can't stick to it every time, and I don't know how effective it is. . This time, if you stick to it, it will definitely have an effect ~ ~ Hehe, remember to straighten your legs.
I tried to upload pictures ~ look! !
Do it every time before going to bed, and don't waste any time. I usually do it while watching the beautiful legs of models in fashion magazines, which will motivate me to feel very tired and sweaty at first, so I will take a break for 20 times, and then listen to rhythmic music while doing it, so it will not be so hard. I will do it at the right pace. .
Because my legs are so fat and swollen, I don't know if it is good for those muscular legs, but I think doing it for such a long time will definitely help any leg type, exercise leg lines and stretch muscles ~ ~ ~ ~ I heard that this exercise is mainly aimed at the root and inner side of the thigh, but I don't know. . Because my thighs are full of meat, I feel thin after eating, but I can't see where it is ~ ~ = =
Actually, there are several ways. I'll try this first and let you know if it works. But I still can't guarantee that it will work for everyone. I used to be the kind of person who fished for three days and dried nets for two days. I didn't insist on everything several times. This time, I finally persisted for a week and it worked. I am more confident ~
First of all, I have said everything I can think of ~ as long as I stick to it ~ I will definitely lose weight ~
Skinny legs only take a minute.
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). The initial goal is 10 seconds to do 10 times, and then accelerate after getting used to it.
Lateral thin thigh
Stand at attention. Lift your right foot to the right and your left hand to the left. At this point, pay attention to the balance of the body, and the trick is to work hard on the legs. Gently return to the original position. Do it again on the other side, this action is about 2 seconds, and speed up after getting used to it.
Local exercise of slender legs
If you want to have beautiful legs, start exercising today.
Although the ratio of leg muscle to fat and the length of leg are congenital, experts in sports science believe that the role of acquired exercise is undeniable. If you want to have beautiful legs, start exercising today.
Leg fat may be the most difficult part of human body fat to burn. If you want to stovepipe, you must first burn the excess fat in other parts. In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3 to 5 times a week.
If you insist on moderate or low intensity exercise, you can eat more fat. The best time for exercise is about one or two hours before meals, such as early morning and afternoon.
This kind of fitness includes aerobic exercise such as walking, cycling, cross-country skiing, climbing stairs and swimming, among which walking and swimming are the best.
Walking is a good way to burn calories, especially for women with thick thighs. It would be better if it could be supplemented by jogging.
Swimming is also a systemic aerobic exercise, but the effect of swimming on thighs is not too great. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
pretty legs
1. Stand with your feet in tandem and raise your heels. Then bend your legs while your upper body and heel are vertical.
2. Stand with your feet apart, keep your back straight all the time, then bend your knees and lift your hips.
3. 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.
4. Two arms droop, one leg kneels, the back keeps straight, and the other leg stretches backward until it is parallel to the ground.
5. "stride" Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. Do each movement 20 to 25 times, at least once every other day. After getting used to it for a few weeks, do these actions again, that is to say, after doing it once, rest for 60 to 90 seconds and do it again.
Local exercise of the leg
Stretching is one of the most effective ways to beautify the legs. The specific operation is as follows:
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; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body.
You can also do it while standing, with one leg standing to keep your body straight, and the other leg extending backwards to make your thigh as straight as possible and parallel to the ground.
If you walk sideways on the bed or floor, one leg is close to the floor, and the other leg is lifted upward until the leg forms a 45-degree angle with the body, then the thigh is supported on a table or chair at a 45-degree angle, and then the leg close to the floor is lifted to make it close to the thigh.
This exercise can strengthen the muscles of the inner and outer thighs, thus maintaining the balance and symmetry of the thighs. Of course, it can also be combined with "striding".
Poor walking posture will lead to leg obesity, which is not conducive to bodybuilding. Common mistakes in walking posture are: kicking, kicking, walking inside the figure of eight, walking outside the figure of eight, walking on tiptoe and so on. So be careful!
In addition to paying attention to the balance of dietary calories, sesame, apples, eggs, spinach, celery, grapefruit, papaya, tomatoes, kiwi and other foods have been proved to be of great benefit to leg shaping, so you might as well eat more.
1. Thin thighs:
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one 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. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
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1 min thigh slimming exercise
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.
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2. stovepipe:
Bed leg reduction
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
Subway leg contraction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
Office leg reduction method
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
Food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
Reduce leg massage
1. Sit in a chair, lift one foot at right angles, and beat the calf with your fist for about 5 minutes.
2. As shown in the figure, one foot is straight, the other foot is slightly bent, and massage in zigzag direction from the feet and eyes with two palms. Do your left and right feet for 5 minutes.