A: Pay attention to control when running, get ready before running, and tidy up and relax after running (especially important). If you persist for a period of time, certain muscles will appear in your legs. Continue to stick to it for a while, and these muscles slowly tighten and firmly wrap their legs. This is because the legs have a certain strength, the fat is reduced and the lines are beautiful.
How can you run without muscles in running stovepipe legs?
Do leg muscle stretching after running.
2. Does climbing stairs and stovepipe work?
A: Yes, drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth. ★ Breakfast cannot be ignored. You can eat only one banana and fill your stomach with 8 calories. ★ Try to eat as little white food as possible, such as white sugar, white rice, white bread and dairy products-it can put an end to many opportunities to get fat. ★ Enjoy Chinese cooked food, such as boiled vegetables, fish, shrimp, chicken, etc. , can be rich and fat-free. ★ Stir-fry with low-fat vegetable oil, or spray salad oil with a watering can. Don't pour it. ★ You can have a diet meal for dinner. Just eat a bitter meal, drink a box of skim milk and eat an egg and an apple every day. Eat a normal diet for breakfast and lunch, ban sweets and lose weight easily. ★ Set yourself a weight loss reward method, such as buying a small gift or watching a movie every two kilograms, so that you will continue to lose weight more happily. Choose a diet that suits you better, otherwise the weight loss plan will only be implemented for two days, and it will be abandoned halfway because it is unbearable. Cultivate some hobbies, such as knitting sweaters, planting flowers and grass, etc. You can divert your attention when your appetite is strong. ★ Control the food intake of each meal in advance to avoid eating more. Stick to your original motivation. Usually, after a few weeks of dieting, your willpower will be a little low, so you should always keep your goal in front of you and don't waver in your determination. ★ Eat every meal regularly to avoid getting out of control, and eat when you are hungry. ★ If you go on a diet for a long time, you should pay attention to your health, ensure a balanced diet, get enough vitamins, and don't get sick. ★ Weigh yourself once a week, not too much, so that you can see real progress. Do some exercise to match the diet. Moderate exercise reduces appetite and increases the rate of fat burning. ★ Increase the average daily exercise, such as climbing more stairs instead of taking the elevator; You can get off at the previous stop or get on at the next stop by bus. ★ Eat more fibrous food, it is not easy to get hungry, and it is easy to keep regular and quantitative meals. ★ When you go shopping in the supermarket, make a good schedule first, so that you won't be tempted by a dazzling array of food to buy high-calorie food. Pay attention to fight for your own diet plan every day and resist foreign temptations. In fact, it is not difficult to stay slim. Success is easy as long as you are determined.
Climbing stairs can lose weight, but the fat on the calf will become muscle, and the calf will not look thin.
As the saying goes, "people get old first from their legs" and "people get old first." This statement makes sense. Climbing stairs is several times bigger than walking or running on the flat ground. It not only has the ability to run and jump, but also has the function of resisting the earth's magnetic force.
Therefore, climbing stairs can not only increase the range of motion of hip joint, but also exercise the elasticity of ligaments and tendons of lower limb muscles, thus achieving the effect of strengthening tendons and bones. According to the measurement, a person consumes 65,438+0,000 kcal/hour when sitting still, 200 kcal/hour when walking, 550 kcal/hour when swimming and 65,438+0,000 kcal/hour when running stairs. Such a large energy consumption is a panacea for losing weight and fitness.
The advantages of climbing stairs are:
1, enhance cardiopulmonary function, make blood circulation smooth, keep cardiovascular system healthy, and prevent the occurrence of hypertension.
2, eating more calories can play a very good role in hindering the formation of obesity. According to estimates, in the same time, climbing stairs consumes twice as much heat as playing badminton, four times as much as playing table tennis and three times as much as walking, which is basically the same as climbing mountains.
3. It helps to keep joints flexible, avoid ossification, and enhance the strength of ligaments and muscles. There was an eight-year follow-up survey, in which 26 56-year-old subjects with basically the same physical condition were selected. The results showed that none of the 26 people who insisted on climbing stairs had leg joint disease, healthy muscles and strong steps. Another 26 people did not participate in sports, 12 people felt cold and numb in their legs and could not walk. 14 people have arthritis and stiff joints.
4, climbing stairs consumes a lot of physical strength, people are prone to hunger, appetite becomes better, and the function of the digestive system can be enhanced. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.
5, make the nervous system in the best rest state, which is conducive to sleep and avoid anxiety. The scientists also selected 20 employees (32 years old) with basically the same physical condition for follow-up test. The first batch of 10 employees insisted on climbing stairs for 2 years, and none of them suffered from insomnia and neurasthenia. At last 10, among those who didn't climb the building, 7 people suffered from insomnia and neurasthenia.
As a fitness method suitable for all ages, running stairs is not affected by weather changes, and it doesn't take too much time or pay a penny. Even if you go home from work, try to avoid the elevator and climb the "peak" with your legs. This kind of exercise, which integrates fitness, weight loss and beauty, is not inferior to other fitness methods, so it is increasingly favored by urbanites and is expected to become one of the national fitness programs.
Of course, we should participate in this sport scientifically, according to our abilities, step by step, and not recklessly, especially those with injuries and inflammation of knee joints, ligaments and soft tissues, which are not suitable for the weight-loss warm-up program in this city.
5. Is it effective to turn the hula hoop to thin the waist?
It takes more than half an hour to use the hula hoop.
But when it stops, it will rebound soon ~
Weight loss methods suitable for students.
Never try drugs, those things are definitely harmful to health. The best way to lose weight is to suppress appetite. Why do many people go to professional weight loss centers to lose weight, but they will rebound when they get home? That's because they have no self-control If you are determined to lose weight, you should start from all aspects of yourself and develop good eating and living habits. That's the best way to lose weight.
I have been losing weight for several months, and I have basically developed a habitual sex life. I lost 10 kg in two months, which is of course related to my diet. If you want to lose weight, you should study your diet carefully. For convenience, I'm just saying. Watch:
1. Drink a cup of boiled water (pure water) before getting up in the morning, and then be sure to have breakfast. Do whatever you want (but I'll talk about the precautions later). Eat a fruit that is not too big after breakfast. I usually eat apples and tomatoes (because these two fruits are slimming fruits). Drink a cup of yogurt (preferably low fat) after dinner. Of course, it's no big deal to refer to all of them. Yogurt is a diet food and has many benefits. It will be all right after eating it.
2, lunch, eat less rice, eat more vegetables, it is best to drink a little soup before eating, so that you can fill your stomach first, and then you will eat less. According to the current season, I eat winter melon soup at noon every day (winter melon is a diet food), and vegetables are also very particular. Don't blindly eat every kind of vegetable every day. Diet dishes include leeks, wax gourd, tomatoes, tofu, bean products and lean meat (preferably chicken and beef). Chicken and beef are rich in protein, but the calories of chicken and beef are lower than those of lean pork.
3, dinner, remember that dinner must be eaten less, not too full, just eat not hungry, it is best not to eat pasta and rice. Fruit and clear soup can be moderate.
The above is the basic direction of three meals. Of course, there are many things to eat, so just pay attention.
Fast weight loss: drinks (carbohydrates), whole milk (pure milk, drink less), snacks, ice cream (eating an ice cream is equal to the calorie synthesis of everything a person eats in a day, high-calorie fasting), sweets, pasta, rice and starchy foods.
In addition, not all fruits can lose weight. High-calorie fruits are sometimes hidden inside, which is the most fattening thing, such as litchi and longan.
To lose weight, you must eat less pasta. If you like spaghetti, you must give it up. I have visited countless people. Most thin people don't like pasta or eat less pasta. If you don't believe me, you can consult the thin people around you.
It is important to lose weight and exercise, but don't be blind, such as running. You must run for more than 40 minutes every day to lose a little calories. . Running is just a mode of transportation, not a way to lose weight. So exercise every day to keep this habit. I believe you will be envied, not only for your figure, but also for your comfortable mood.
Thinner 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 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. `````````````````````````````````````````````
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.
Bed leg reduction
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lying in bed,
The skill of losing weight is simple: aerobic exercise+anaerobic exercise.
The first is aerobic exercise. I recommend skipping rope. You can jump 300 times at first, then increase it to 500 times and then to 1000. You can have a rest when you jump, but it can't exceed 1 minute. If you want to burn more meat on your stomach, you can wrap a towel around your stomach and you will find that you are sweating after jumping. Now it's not difficult for me to jump 2000 times at a time.
Many people, especially beautiful MM, will worry about whether my slender and graceful legs swell up like tumors after skipping rope! ? Here's a way to teach you. Stretching the muscles on your legs before and after skipping rope can shape you. Note that they are "front and back" and will not grow muscles. Aerobic exercise is mainly to help you lose body fat, and burning fat is very effective! The first part of my weight loss is my face, which I think is directly related to skipping.
Next is anaerobic exercise. I choose dumbbells and sit-ups for anaerobic exercise.
Weight loss requires aerobic exercise and anaerobic exercise at the same time to achieve the best results, get twice the result with half the effort! The sequence before and after aerobic and anaerobic exercise varies from person to person.
Diet: avoid overeating! Don't be greedy.
Usually eat more white meat (chicken, duck and fish) and milk rich in protein. There is also eating more fruits and vegetables, which can alleviate the feeling of acid swelling after exercise. Never go on an excessive diet, which is very bad for your health!
The doubts caused by exercise
Many people will feel local or whole body ache after exercise. Actually, this is a normal phenomenon. When you exercise, your body will produce a lot of lactic acid. The solution is simple: take a hot bath (lactic acid is decomposed into carbon dioxide and water by heating) and eat fruits and vegetables.
■ Staple food is easy to lose weight.
People's daily staple food is rice, steamed bread and all kinds of rice, noodles and other foods, which are rich in nutrients, such as starch, protein, vitamins and so on. And are the main sources of human body heat. Therefore, in dieting to lose weight, many people control and lose weight by reducing the intake of staple food.
However, when making staple food, if you adopt the following methods, you can turn the staple food you eat every day into diet food. The method is: put the cooked rice and steamed bread in the refrigerator and store it at 2℃ ~ 4℃ for a period of time, and the starch in it will become a slimming food that is not easily absorbed by the human body. Its principle is that starch granules expand and split in aqueous solution at 60℃ ~ 80℃ to form a uniform paste solution, which is called gelatinization, that is, the process of cooking steamed bread at ordinary times. Gelatinized starch is easily digested by enzymes and absorbed by human body. However, when the gelatinized starch is kept for a long time or the water content is 30% ~ 60% and the temperature is kept at 2℃ ~ 4℃, it will often become opaque or even precipitate (that is, starch aging). After eating this old food, starch fills the stomach, on the one hand, it is not absorbed, and at the same time it reduces hunger. What's more, protein in the staple food has almost no loss through these processes, and the main vitamin B vitamins have little loss because of their strong stability. Therefore, this diet food only reduces the absorption of calories, does not affect the absorption and utilization of other nutrients, and the preparation method is simple, so it is an ideal diet food.
■ Vegetables lose weight
Leek: Because it contains more cellulose, it can promote intestinal peristalsis and defecation, thus discharging excessive nutrients and metabolic waste in the intestine, which is beneficial to losing weight and cleaning the intestinal cavity.
Bean sprouts: They contain more water, lower fat and calories, especially mung bean sprouts.
Cucumber: It is one of the best vegetables commonly used in four seasons. Because it contains malonic acid, it can inhibit the conversion of sugar into fat, thus effectively reducing the accumulation of fat in the body.
White radish: It is low in calories and contains an enzyme substance that can promote fat metabolism, which can reduce the accumulation of fat under the skin.
Wax gourd: high moisture and low calories. It has obvious diuretic effect, so it has an effect on "cleaning up" the environment and losing weight.
■ the best way to lose weight TOP 10
The following 10 method is considered by experts to be the best way to lose weight. Based on an average intake of 2000 calories per day.
First, reduce calorie intake.
Nutritionists believe that no matter what you control-protein, carbohydrates or
Fat eventually reduces calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Second, eat less high-fat food:
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food you eat every day with fresh vegetables, fruits and grains (such as cream). Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Third, reduce food intake:
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kilocalories and lose weight in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Fourth, eat more liquid food:
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
5. lose weight:
5 days a week, every day 1 time, walk 5 kilometers in 45 minutes each time.
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Finally, I wish you success in slimming! ~~
Become a beautiful person! ! ! Come on! ~~~