Especially before going to bed, doing proper exercise can not only exercise, but also help to improve sleep. After falling asleep, the body metabolizes, and the waste in the body will be automatically excreted. If the excretion function in the body is particularly active, then waste and water will be easily discharged, which can not only avoid edema, but also help to lose weight. On the contrary, if sleep is insufficient and metabolism is inactive, waste will stay in the body, increase weight, increase the burden on internal organs, and have a negative impact on health. So, don't underestimate this short 1 minute. More importantly, although each movement only needs to last for about 5 seconds, long-term persistence can increase muscles. When the muscles of the body increase, the constitution will change. During this period, even if you don't do exercise, energy will still be consumed in order to maintain visceral movement and body temperature. This phenomenon is called basal metabolism. The higher the basal metabolic intensity, the easier it is for fat to burn. In other words, basal metabolism is closely related to slimming physique. Therefore, the increase of muscle will help to consume more energy, and the body will be transformed into a body that consumes fat easily.
However, you may question, can you exercise your muscles only for 5 seconds at a time?
This five-second posture maintenance is to inject strength into the static muscles in order to improve muscle strength, which is also called muscle exercise. This exercise method is to exert strength to the limit in a short time. So although it only takes 5 seconds, it is not easy, so the effect is still ideal. In addition, each action is not only done once, but repeated 4 ~ 5 times.
The key is these five seconds.
The big belly disappeared.
Posture: Lie on your back, bend your legs, straighten your arms forward, put your hands on your knees, and keep your knees close to each other, so that your knees and hands look contradictory. Hold for more than 5 seconds and repeat for 4 ~ 5 times.
Efficacy: mainly exercise the lower abdominal muscles, which is also helpful for stovepipe.
B, shape a round and beautiful buttocks
Posture: Lie on your back with your legs bent. First put a mat under your feet, press your feet on the mat, keep your hips slightly up, a little off the ground, and put your hands on your chest. Hold for more than 5 seconds and repeat for 4 ~ 5 times.
Efficacy: Tightening drooping buttocks, shaping small and firm buttocks, and also exercising the legs.
[Body] Develop the gluteal muscles and PC muscles-Aesthetic experts tell us that an important feature of female body beauty is that the hips are slightly narrower than the "inverted triangle" formed by the shoulders. Therefore, how to keep the beauty of buttocks has become one of the main topics of female bodybuilding.
C, eliminate the trunk legs
Posture: Lie on your back with your legs bent upward and your feet together. First, cross your hands, grab the outside of your knees respectively, and open your knees as far as possible. At the same time, press your knees with your hands, and your knees and hands wrestle with each other to achieve the exercise effect. Hold for more than 5 seconds and repeat for 4 ~ 5 times.
Efficacy: Exercise the outer thighs, shape slender legs and exercise the arms by the way.
D, correct radish legs
Posture: Lie on your back, with your arms horizontally stretched out at your sides, palms down, legs bent, knees tightly clamped on the cushion, feet separated by about 20 cm, and knees pressed inward as hard as possible. Hold for more than 5 seconds and repeat 45 times.
Efficacy: correct radish legs and make them slender and straight.
E, promote systemic blood circulation
Posture: supine, arms up, hands clenched, body relaxed, body turning left and right. Hold for more than 5 seconds and repeat for 4 ~ 5 times.
Efficacy: improve systemic lymphatic circulation and promote blood circulation.
Explanation of leg swelling: In the evening or when it is dark, shoes will become tight and the body temperature is often low. I like to take a bath with warm water, and I am very afraid of cold anemia. Because of little exercise, blood gas in both feet doesn't work well, so there is edema.
F, solve the lower body edema
Posture: Lie on your back with your arms at your sides, palms down, legs straight up, hold, and then turn your feet. Pay attention to the movements of the soles of your feet and swing your toes from side to side, just like waving goodbye to people. Close your toes and open them again. Hold for more than 5 seconds and repeat for 4 ~ 5 times.
Efficacy: Help lower body to eliminate edema.
Beauty "exercises" sooner or later-you just wake up in the morning and your body is not completely out of sleep. This set of movements will help you gradually enter a refreshing state in a balanced way; Tonight, after a hard day's work, I don't have enough energy to take active exercise. In order to eliminate fatigue, adjust mentality and cheer up, this set of static gymnastics can help you.
If this minute is regarded as the best investment in a good figure, what a cost-effective investment it is! However, some JMs won't even take it out for a minute: (where in the world is there a good job for nothing? ! Especially the gentle and graceful figure.
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Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.
There are ways to make thighs thinner, and they are not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research:
There are many kinds of sports. If your goal is chubby thighs, you'd better choose a sport that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned.
The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.
Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.
Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks.
How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities.
The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes.
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