Hip obesity has always been a problem for many female friends, which has a lot to do with diet and sitting posture.
Here are some methods for your reference:
dietary respect
Slimming tea ※
To get rid of the fat in the lower body, I suggest you drink slimming tea. You can buy hawthorn and chrysanthemum and add water to make soup, and then put it in the refrigerator to drink it ice. This recipe can reduce blood fat, but remember to drink it after meals, and don't drink more than 250C C. C once. Just drink it after lunch and dinner in a day. Stop eating if your stomach is upset.
sitting position
Correct sitting posture: ※:
When you sit down, your waist should be straight. You'd better put a waist pad behind your back and raise your center of gravity upward, so that you won't put all the weight on your hips and abdomen.
Make your hips fatter and fatter.
■ Five magic weapons for thin buttocks
● Climb stairs:
Climbing the stairs is simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb the stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
● Push the wall:
Legs together, hands against the wall, legs straight, hips extended outward 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
Low standing squat:
It is best to have elastic rope or skipping rope. If not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
● Squats forward and backward:
Elastic rope or skipping rope can also be used as an aid. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees.
● Golden Rooster Independence:
Find a chair, hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed.
■ Hip aerobic exercise
Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.
(Hip lift exercise 1)
1. The body is in a kneeling position, with hands open and shoulder-width on the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
(Hip-lifting Exercise 2)
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times
(Hip-lifting Exercise 3)
1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).
2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.
3. Repeat for 30 times and then change feet.
(Hip-lifting Exercise 4)
1. Lie on your back with your hands and feet straight.
2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.
3. Stop at a place 30 cm above the ground and stand still 1 min.
PS: Don't leave your back on the ground, don't bend your knees, and don't exert yourself on your shoulders and arms.
● Chimney
Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.
Stand at attention, lift any foot, cross inward, and gently press the inner thigh;
Hold 10 second, and then switch to the other leg;
Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.
One-minute stovepipe exercise
Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees,
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 the beginning, 10 seconds to do 10 times, and then get used to it and speed up.
Lateral thin thigh
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 10 second, and then accelerate after getting used to it.
Skinny leg absolute plan
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). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.
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 10 second, and then accelerate after getting used to it.
Skinny legs only take a minute.
Is there any way to make our legs thin quickly? Let's try stovepipe exercise.
Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it.
Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate.
Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds.
Unique cheats of stovepipe
1, the easiest way to stovepipe is to put your knees together and press gently, and you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action.
2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.
3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.
4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.
This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical.
◆ Small secret recipe
Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.
Shaping beautiful legs in daily life
1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.
2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.
Stop. This can exercise the calf line.
3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.
Changing the other leg can remove the fat on both sides of the thigh.
4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.
Standing leg lifting method:
Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.
Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.
Sitting and leg lifting:
Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.
Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,
The calf is getting thicker.
Sit up straight and lift your heels:
First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.
Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.
In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.
Method 1
On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2
When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.
Step 2: Strengthen the campaign of reducing fat and tightening.
When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)
1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.
Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema
Besides massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
Fourteen kinds of food make legs thin and beautiful.
How to eat can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, there are many foods available in whole grains, which contain a lot of nutrients needed for legs, but they are often left out because of their partial eclipse of legs. We will not only tell you which nutrients are indispensable for Miss Beauty, but also provide you with 14 kinds of strictly selected leg foods. These foods are not only cheap, but also available everywhere. Everything contains nutrients to make your legs look charming and elegant. Pick up the food basket and get ready to search for these foods that make your legs beautiful!
First of all, let's take a look at the "slimming elements" in the nutrition area.
1. vitamin a
Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?
2. Tocopherol
Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.
3. Potassium
The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.
4. Calcium
The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!
5. Vitamin B group
Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.
6. Cellulose
We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.
Now, it's time for the food industry to lose weight:
1. seaweed
Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.
2. Sesame
Providing vitamins E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!
3. Aromatic Coke
Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.
4. Apple
It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.
5. adzuki bean
Among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.