1.

Mountain climbing:

Mountain climbing is very helpful for reducing leg fat and shaping the upper buttocks. Don't worry that climbing mountains often will make muscles grow and legs thicken, because it is aerobic exercise, and the stimulation of muscles will not thicken muscle fibers.

Studies have confirmed that a person weighing 70 kilograms will consume about 500 kilocalories if he climbs a hillside with a slope of 70 degrees for 30 minutes at a speed of 2 kilometers per hour. Friends who have time during the holiday, let's go! Climbing to the top of other mountains feels like a dwarf in the world. It's fantastic.

2. Climbing stairs: For white-collar workers who have less holiday time, of course, they don't have much time to go out and climb mountains to exercise. So do I have to climb the stairs every day when I go home? This is also beneficial to exercise leg muscles. It is aerobic exercise like mountain climbing, and the effect is not easy to rebound.

3.

Running: For those who are not suitable for high-intensity exercise, you can run often. Over time, the effect will come out.

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, thin belly.

1.

Hula hoop:

For MM who hates being fat, hula hoop is undoubtedly the fastest effective method.

1. Stand with your feet shoulder-width apart and your arms behind you at 3 o'clock and 9 o'clock. Hold the hula hoop and keep it 30 cm away from your body. Inhale, hold out your chest, and try to clamp your shoulder blades.

2. Turn the hula hoop clockwise.

3. Return to the initial position and turn the hula hoop counterclockwise until the right hand is placed directly above the head and the left hand is placed behind the hip. Hold 10 second, take a deep breath slowly, and then return to the initial state.

2.

Sit-ups:

In order to reduce abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.

3.

Skipping rope:

The best exercise in low temperature season. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make legs strong, reduce fat and improve vital capacity.

Simple, fashionable and feasible, with better effect.