How to lose leg fat as quickly as possible, having a pair of long legs is a constant goal of many people, and how to practice stovepipe is a concern of many MM. Legs are a difficult part of the body. Let's share how to lose leg fat the fastest.

How to lose leg fat the fastest 1 1, and insist on doing aerobic exercise.

Exercise and burning calories are the key to losing body fat. Sports that can burn calories quickly include running, cycling and skipping rope. When doing these exercises, pay attention to tightening the muscles of the thighs. Do aerobic exercise for one hour five times a week, and your thighs will be effectively tightened.

Step 2 climb the hill

When running or cycling, you can try to choose the uphill road, try to take the stairs when entering the building, and go hiking on weekends. When people travel at high altitude, their heart rate will increase significantly, which means that your body is trying to burn calories. When doing these exercises, you should consciously tighten the thigh and hip muscles.

Step 3 exercise thigh muscles

Shape thigh muscle lines through standing posture, squat, yoga, weight-bearing stretching and other actions.

Step 4 eat a high-protein breakfast

Breakfast must not be ignored, because it will stimulate metabolism, help you reduce body fat and reduce your dependence on sugary foods and carbohydrates. It is recommended to eat high-protein food for breakfast, which can not only replenish energy for you, but also help strengthen muscle tissue.

Step 5 eat healthy snacks

Eating less and eating more is one of the ways to lose weight. You can eat some healthy snacks with calories lower than 150 in the middle of dinner: nuts, apples, yogurt or peanut butter.

Step 6 keep a food diary

Even if the food diary is monotonous, it will let you control the scientific process of losing weight and get you closer to your goal step by step. If you want to lose 1kg in a week, you must reduce your intake by 500 calories a day, that is, lose 250 calories through exercise and 250 calories through dieting.

7. Drink plenty of water

Use mineral water or boiled water instead of sugary drinks and carbonated drinks. Water nourishes your whole body, and drinking enough water before meals is very helpful for dieting and losing weight.

8. Get enough sleep

Adequate sleep is also a major factor in the success of weight loss. People who lack sleep tend to eat more.

How to reduce leg fat by 2 1 at the fastest, and lift the calf.

Exercise site: inner thigh

Step 1: Ready for action: Lie on the mat on the left side, bend your elbow with your left hand and stand on tiptoe, and support the ground around the front with your right hand. The left leg is straight, the toes are forward, the right leg is bent, and the sole of the foot is placed at the knee of the left leg.

Step2: Use thigh strength to lift the left leg and stop in the air, so that the leg, trunk and head are in a straight line. Then slowly descend. Repeat several times, and then repeat on the other side.

Note: when repeating the action, the calf remains motionless.

Step 2 beautify the leg curve

Some MMs may love sports since childhood, and it is only when they love beauty that they suddenly realize that excessive exercise leads to leather legs. How to change muscular legs? We have collected the following classic methods for you. Try it when you have time, and remember to stick to it for a while.

Step 1: Sit on the ground, put your legs together, and gently tap the outside of your legs with your fist.

Step 2: Open your legs again and beat the inside of your legs with your fist.

Step3: Sit on the ground with your legs crossed and overlapping, and put your hands in front.

Step 4: Slowly press the body forward and look down at the neck and head 15 to 30 seconds. Switch left and right legs, overlap. Do it again.

3, stovepipe exercise

Step 1: First, kneel on the ground with your legs together.

Step2: The upper body leans back slightly and is supported by both hands. Stretch back as far as possible and press all the weight of your body on your arm.

Step 3: Then continue to lean back and slowly lay your body flat.

Step4: Then hold your waist with your hands, help your waist lift up, turn your body into an arch bridge, hold it for a while, and slowly put it down. Repeat many times.

4. Side-opening chimney

Step 1: Stand up straight with your legs together, adjust your breathing, bend your knees and squat slowly;

Step 2: Then exhale and put your right elbow on the outside of your left knee.

Step 3: After raising your hands to a horizontal position, put your hands together, exert force on the lower elbow and push your hands inward at the same time.

Step 4: Keep your legs balanced and ensure that your thighs are parallel to the ground.

Keep this action and adjust your breathing five times, that is, exhale and inhale. Keep your feet steady all the time, slowly lift your body, and then repeat this action on the other side.

How to reduce leg fat the fastest? Stretch on your back, bend your knees, sit up, put your hands behind your back, and lie down slowly until your body is low and your hands are beside you. Keep moving 15-30 seconds and practice once a day. Leg lifting, leg lifting exercise has a good effect on stovepipe. The higher the leg is lifted, the more fat the leg burns. Squat, stand, slowly squat down until your thighs are parallel to the ground and stand up. Repeat the exercise 200 times.

Hook your heels, sit down, and your legs droop naturally. Tilt the soles of your feet upward as far as possible, feel the sour legs stay 10 seconds, and relax. Press the sole of your foot down again. If you feel pain in your calf, stay for 10 second. These two actions are repeated 8 times each, and can be repeated many times a day.

Massage the calf, and finally remember to massage the calf after practicing the stovepipe movement. Massage hard, preferably until it hurts. This will soften the muscles. Start at the ankle and go up through the calf to the inside of the knee. Massage from bottom to top, and the calves should be drooping and relaxed during massage.

First, running thin thighs

Running is 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.

Second, swimming thin thighs

Swimming is 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.

Third, do leg lifts and thin thighs.

After getting up every day, you can do five groups of leg lifts in the living room or room for one minute, and you can have a fat rest after each group. Leg lifting is a very good exercise for thin thighs, which can exercise the muscles of patients' thighs well and promote the burning of leg fat. MM, who loves beauty, doesn't want elephant legs to follow you all the time, but wants to wear short skirts. Then let's exercise our thighs every day and let ourselves have slender legs!

Fourth, thin thighs by cycling.

Cycling is a very leisure fracture activity and a very fun sport. When you are free, you can go out by bike and play in the suburbs or nearby parks. Personally, I like this kind of exercise very much, because riding a bike can reduce the fat on my thighs very well. In the process of cycling, you can exercise your thigh muscles well, so that they can get enough exercise, and the excess fat on them will easily disappear. MM who loves beauty, it doesn't hurt to ride a bike more.