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 a lot of available foods in whole grains, which contain a lot of nutrients needed for legs, but they are often missed because of the partial eclipse of beauty lovers. 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.
6.papaya
If you eat too much meat, fat will easily accumulate in the lower body. Proteolytic enzymes and cucurbitacin in papaya. Can help break down meat. Reduce the workload of the gastrointestinal tract and make the fleshy legs gradually become bony.
7.watermelon
Cool watermelon, with diuretic elements, can make salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.
8. eggs
Vitamin A in eggs can make your legs smooth and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron and vitamin B 1 can remove the meat of the lower body, which can not be ignored.
9.grapefruit
The unique "citric acid" ingredient makes the metabolism smoother and the calorie is low, but the potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!
celery
It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
1 1. spinach
Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry leg skin and early wrinkles, please learn from Popeye and eat more spinach!
12. peanuts
Peanut is known as "the king of vitamin B2". It is rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.
13. Kiwifruit
It is well known that kiwifruit contains a lot of vitamin C. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands to prevent excess fat from thickening the legs.
tomato
It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, juice or eaten directly. Tomatoes lose a lot of nutrition when cooked.
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 and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one 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-standing on your legs and keeping 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 of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
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.
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1 min thigh slimming exercise
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 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 first, I did it 1O times every second, but later I got used to it and the speed increased.
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 1O second, and then accelerate after getting used to it.
Responder: Missing-Senior Magician Level 612-1019: 48.
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In summer, put on attractive clothes.
Short skirts naturally look good. Unfortunately, many women can only look at it and sigh, all because they have a pair of thick and strong elephant legs.
If you want to have a pair of slim and beautiful calves, you should always do calf "slimming exercise" from today, so that you can show off when you see people in a beautiful skirt!
Poor blood circulation, thick legs
Nine out of ten girls say they have fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight". At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf.
Step 1: Relax your strong calves.
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 the 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 eliminate 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.
It should be said that muscular MM is only a minority, but it must not be ignored. When I work in the gym, I sometimes meet a muscular MM. They often feel that they are not as fat as the average MM, and they often make extremely hard efforts. Instead of becoming slim, they are stronger. No matter what the aesthetic concept of "muscle girl" is, at least in China, it is unacceptable for ordinary people. If a girl is strong or kind, it must not be a compliment.
The most common phenomenon is that many women are not muscular, but concentrated in a certain part, the most prominent of which is the leg, which is very different from the upper body. This is definitely a problem in the bodybuilding industry, not to mention losing muscle, even losing fat is a very difficult process and challenge for them. You know, not every girl who comes to the gym to lose weight regards fitness as a hobby, and their purpose is just to lose weight.
There are several ways to lose muscle. First, the balance training method, a popular saying at present, is to strengthen upper body exercise and coordinate the upper and lower bodies. Personally, I think this method is feasible, but it may not work, because in fact, most girls with muscular legs prefer to maintain the status quo rather than make their upper body strong as follows. Learn from each other's strengths to make up for their weaknesses depends on the overall effect after learning from each other's strengths.
The second is strength training, which adopts intermittent cycle training method. Some girls worry that strength training will make strong legs stronger, because strength training is muscle training, and then strength training for muscular legs may stimulate muscles and make them more developed. Intermittent cycle training method is to arrange some appropriate movements for the parts that need exercise, and arrange these movements in a certain order. With cycle training, it can be divided into 1-3 or more cycles according to the situation, and the rest time is determined between each cycle, which is generally 1-3 minutes.
Light weight after repeated use. The main function of this training is to reduce the excess fat in the body surface and muscle fibers, thus reducing the latitude.
The third is aerobic training. It should be said that aerobic training is the most fundamental and main training means, whether it is fat reduction or muscle reduction, but aerobic training for muscle reduction and fat reduction should be different. Generally, aerobic exercise is required to reduce fat, which requires medium and low intensity and lasts for 30-60 minutes. Aerobic exercise of muscle reducing legs also needs to be emphasized. Try not to do bouncing aerobic exercise, it should last longer, and it should be arranged according to personal circumstances, step by step.
Long-distance runners are basically thinner, which is because they have been doing aerobic exercise for a long time. We don't want to learn from the training of long-distance runners. Therefore, long-term aerobic exercise should be the best way to lose muscle.
Fourth, the diet, the general bodybuilding coaches pay great attention to the intake of protein, whether it is to gain muscle or lose weight, because most of the muscle components are protein except water. Then, when a muscular girl loses her muscles, can she appropriately reduce the intake of protein and let her muscles burn faster, so as to achieve the goal? This problem needs to be considered.
I am very tall. I played basketball from primary school until I graduated from high school, so my calves are thick and full of muscles. They are hard, thicker than you, 42cm. Last month, I saw a post on the jar to lose weight with crude salt, so I tried it at home. It really worked! I started from May 13 and worked until May 30th. Later, I stopped because I was coming to YJ. After stopping, I measured my calf circumference with a tape measure, and it was reduced to 37cm. It's true! ! ! I'm so happy! Because I have tried many ways to reduce my legs before, but none of them succeeded. I really reduced it this time.