Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have fat legs, 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.
Consult your doctor before you start exercising. Don't force yourself at the beginning of exercise, just feel comfortable and not tired and have no muscle pain the next day. At the beginning, the weekly exercise time only increased by 10% to 20%. Although the human body has strong adaptability, it doesn't like sudden changes. Also, normal people should recover their physical strength within one hour after exercise, otherwise they will be overworked. In order to avoid feeling uncomfortable after exercise, you should warm up at the beginning, jog in place for a few minutes, and then do stretching exercises.
The easiest way to lose weight in the world
The secret of charm is perfect posture. Doing it for only one minute every day can make you slimmer. Exercise: Take back your shoulders and stretch the muscles on both sides of your spine. In this way, supermodel Claudia Schiff has always been slim. Step 1: Stand with your legs apart (about 2.5 feet apart) with your toes forward; Cross your hands backwards, palms inward.
Step 2: Keep your back straight and your upper body bent forward, perpendicular to your hips.
Step 3: Bend the upper body downward as far as possible, and stretch forward with your hands crossed 15 seconds; Put down your hand and go back to your position.
Key points of maintaining posture
Tips for keeping a straight figure.
Pay attention to the position of your shoulders. Your shoulders must always droop and stretch back, so that you will be slimmer when viewed from the front.
Roll up a vest or towel and put it between the chair and the lower back to prevent the body from slipping when sitting.
When walking, the upper body is tightened, the shoulders are drooping, and the lower palate is kept parallel to the ground.
How to take a walk after a meal is good for losing weight?
Since ancient times, people have thought that walking after meals is a good habit, and people who want to lose weight should form this habit. Researchers in new york, USA, are still discussing when walking is better for losing weight. Through monitoring a group of students who insist on walking exercise, it is found that walking for 20 minutes at a speed of 4.8 kilometers per hour about 45 minutes after meals consumes calories faster and is beneficial to losing weight. They also found that if you can walk for about 20 minutes 2-3 hours after meals, the weight loss effect will be more obvious. They also remind people that indigestible food can only be eaten at breakfast or lunch, but not at dinner, because people generally have less physical activity and exercise after dinner, which is not conducive to losing weight.
Try to lose weight with a smile
German scientists say: Laughter is the best way to keep healthy. A minute of laughter is equivalent to 45 minutes of exercise. Professor Cirkel of the University of Berlin said that when people laugh; There are 48 groups of muscles twitching in the body. Laughing often is really a healthy and beneficial exercise. He said that when you laugh, your shoulders will rise, your chest will swing, your diaphragm will vibrate and even make people contract, your blood pressure will rise, when you breathe faster, the oxygen content in your blood will increase, and more importantly, your brain will release a chemical called endorphin, which makes people feel relaxed and happy. After laughing, blood pressure will reduce the secretion of neurohormones and the immune system will be strengthened. Laughing 15 times a day on average will keep people slim.
"Walking" to lose weight
The easiest and most effective way to make your lower body more gentle and elegant is to walk!
Most people unconsciously "walk" in the usual way. If the force is wrong, the beauty will be farther and farther away. Starting "learning to walk" again can not only make your legs beautiful, but also lose weight.
In fact, walking is not only a question of posture, but also a question of "Tao". People with a thick lower body generally walk "heavily". People don't arrive, but the footsteps arrive first. Not only are the shoes worn abnormally, but the leg curves have also become radishes.
Here, there are several ways to walk, so that you can walk easily and beautifully anytime and anywhere.
First, practice walking with your feet in the office.
Practicing walking is not using the strength of two legs, but focusing on the calf first, and then practicing walking with "all feet" and walking in a straight line, so that walking will be calm and not frivolous. The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.
Second, use most of the cutting of commuting.
Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to come to the gym. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit and have a little doorway.
I hope everyone can learn to walk by "cutting hands and striding". The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise. First of all, belly in, head up, chest out, hips in, stride as far as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. Not sticking out your chest is like noodles. If you hold your chest out, you will naturally look very proud.
What is the most reasonable way to lose weight?
Since there are many shortcomings in drug weight loss, you can only try exercise and change your diet. When it comes to exercise to lose weight, especially to eliminate the fat in the waist and abdomen, people first think of doing sit-ups. You can also see advertisements of various abdominal muscle exercisers on TV and newspapers. The models in the demonstration all have very beautiful bodies and enviable abdominal muscles, so everyone comes to exercise abdominal muscles in the morning and evening and do sit-ups on the ground. What is the result after a period of time? In addition to strengthening the muscles under fat, most people will not find a significant change in waist circumference. In order to confirm this phenomenon, four professors from the Department of Sports Science and the Department of Physical Education of the University of Massachusetts and the University of Kansas conducted an experiment in 198 1. 13 men with no exercise habit, average weight of 76.9 kg and average height of 1.75 m do sit-ups for 27 days, one stage every five or six days, starting from 10 group on the first day, 7 times in each group, and arriving at 14 group on the last day, 24 times in each group. The final measurement results of the experiment were disappointing, and their average weight dropped from 76.9 kg to 76 kg. 1kg； The fat content decreased from 1 1.6% to1%,and the waist circumference increased from 83 cm to 84 cm. Statistically, these changes are negligible.
Why can't sit-ups eliminate abdominal fat? The reason is that the energy supply of human body is a very integrated whole system. Muscles in any part can't get energy from the recent fat accumulation, but transport the necessary blood to glycogen stored in blood, liver and even body fat. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used.
Understand this truth, we will know what is the most effective exercise to lose weight-low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, aerobic exercise, etc., which can last more than 20 minutes and keep the heart rate at a certain level. What is the ideal weight loss speed? The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more calories he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week. Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.