Do full-body exercises to reduce the weight of 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 down, the back stays straight, and the other leg stretches back to be parallel to the ground; 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. This exercise can also be done while standing. -Stand on your legs and keep 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 advantage of this kind of exercise is that it can change the relaxation state of muscles and look more fit from the outside.
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.
Leg slimming and walking methods
Who wouldn't walk? But you should know that if you change the way you walk, you will not be far from your dream leg!
"Walking and kicking" slimming method
Do you know that you can practice the "walking and kicking" slimming method in the park? Modern people have more opportunities to go for a walk in the park, but just walking is a waste! Now as long as you adjust the way you walk a little, you can realize the opportunity to exercise while walking. When walking, you can increase your kicking and balancing movements, make as big a move as possible, and increase your pace. After walking for a while, you should take a small step. When you feel that you are in a hurry, slowly change back to striding. This kind of alternating walking can increase your walking endurance. If you walk in the park for more than half an hour, you will burn a lot of calories. The point is still to use your lower abdomen, that is, to walk with your lower abdomen. And you can slim your waist and lose weight!
Elephant legs become beautiful, and legs start from walking.
The correct posture when walking, we should practice and form a habit in peacetime, straighten up and lean forward slightly, and step out with both feet. If you walk correctly, your muscles will tighten and eliminate excess fat, and you will become beautiful legs; The bad leg shape is due to the wrong walking method. Take a look at the speed of sweating after walking for fifteen minutes every day; As long as it takes three weeks, the foot shape should get better. Every part of your leg will hurt until you get used to the correct way of walking. You can use shower massage to relieve pain and eliminate leg edema. The way to rest tired feet is to interact with hot shower and cold shower. It is also effective to put a cushion under your calf and lift your feet to sleep.
I want to lift my hips, thin abdomen and thin legs!
Many women dream that they can have a perfect body proportion and light posture, looking for the secret recipe to achieve the ideal weight, but they are worried that it will hurt their health and have a negative impact. Therefore, how to lose weight healthily and quickly seems to be what all women want to know most. Teacher Cao Jinling said that it is especially suitable for busy office workers to walk in high heels for a short time after getting up or before going to bed every day. It only takes one minute at a time, which is really a very convenient way to lose weight. Moreover, this kind of exercise is healthy. During this time, you can also play a March or cha-cha music to speed up walking and increase fun. Even if you do more, you won't feel tired at all. The advantage of this kind of exercise is that walking with heels can lift hips, slim the lower abdomen and legs, exercise the muscles in the inner thigh and reduce the fat in the inner thigh. If you have one of the problems, you can try this kind of exercise, and you can have a perfect curve.
The exercise method is: first put your hands behind your head, hold your chest out, and just follow the ground with your feet. At this time, your toes should be raised as far as possible to avoid raising your hips. At first, your heel may sting, which means you need to do this exercise more, especially for women who often wear high heels. Moreover, walking in high heels can also improve the internal circulation, which is really a way to lose weight.
Seven measures to reduce fat in legs
Follow our fitness instructor, follow the following steps every day, exercise and maintain regularly, and you can show your beautiful legs confidently in summer!
Prepare for exercise
If you want to thin your calf, you must first check whether the calf muscles are loose or tight. If the muscles are tight, it will be more difficult to lose weight. So the first step is to loosen the strong calf meat.
On weekdays, you can sit on the ground, raise one foot to a right angle, apply slimming products that promote microcirculation, tighten skin and eliminate fat, beat your calf with your fist, or massage with your palm for 10 minute on each side.
Before doing the following stretching and slimming exercises, it is best to do 10 minutes of aerobic warm-up, such as skipping rope and sprinting, so that muscles can be fully active and the effect will be much better.
Action: Sit and lift your heels.
Keep your body posture fixed on the instrument and your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once you get up and down, you can do 12- 15 times as a group (depending on the slight acidity of the calf), and do 15-20 groups each time.
Function: It can tighten calf fat.
Tip: Knee joint fixation is the most important thing, otherwise you are pedaling with all your strength, and the effect of calf exercise will be greatly reduced.
Action b pedal stretching
The support legs are slightly bent. Try to reach the toe of the other leg with your hand, break it up, keep still, and breathe at a constant speed 10 seconds or more. Do it about 20 times.
Function: Help you adjust the height and improve the exercise effect.
Tip: If you feel that the ligament can't be pulled open, you can do it on the flat ground. This group of actions can be warm-up actions before exercise or cooling down after exercise.
Action C Standing posture, raising heels
Stand up straight and keep your waist tight. People try to feel that they are pulling up, with their knees slightly flexed and their calves tightened. They do tiptoe exercise under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups.
Function: make the calf tense, exercise the abdomen, and make the whole body muscles tense.
Tip: The purpose of carrying weight is to achieve better exercise effect. Instead, you can hold a bottle of mineral water in one hand, but don't let your hands up and leave your shoulders.
Action d fitness ball leg lift
Put your feet on the fitness ball, keep your body flat, push the ball as far as possible, and then slowly reach back. Hand shape helps your body keep balance. 10 times, 5 groups left and right.
Function: Stretch the calf, increase the coordination of the leg and balance the whole body. Do you think you are dancing ballet?
Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best.
Action e fitness ball leg control
Sitting on the fitness ball, the abdomen is stable, the upper body does not sway, one leg is naturally seated, the other leg is raised at 90 degrees with the upper body, and the toes are stretched 1 min. Alternate your legs and do it 20 times each.
Function: This action not only exercises the calf, but also has a good shaping effect on the thigh.
Tip: Keep breathing steady and move at a constant speed. Don't rush in and out.
Move f to lift the legs on the mat.
Lie on your side, keep your back tense, and control your body with your abdomen. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2-3.
Function: Use control to make calf muscles tense and exercise abdomen and back at the same time.
Tip: Inhale when stretching your legs, exhale when recovering, keep your leg muscles tense when taking off and landing, and consciously feel the muscle strength.
Action g fitness ball leg lift painting
Lie prone on the fitness ball, lift one leg and draw a semicircle in the air. Do left and right 15-20 times.
Function: let the calf become slender, at the same time, let the buttocks become tight and upturned!
Tip: Pay attention to control the speed and enlarge the diameter of the semicircle as much as possible.
Movement completion
After exercise, each group should stretch and relax in time, so that the calf will be elastic, not stiff, and will not form large muscles. In addition, sticking to firming cream and lotion can also help you keep your leg skin young and delicate. What are you going to do next? What are you waiting for? Just dig out your beautiful shorts and skirt.