Daily leg exercise has less exercise on the fat on both sides of the thigh, so the fat on the outer thigh needs more energy to lose weight than the fat on the inner thigh.
The fat on the outer thigh is called "saddle bag meat", which is the hardest hit area for women to lose weight because it is difficult to exercise. It is the fatal point of leg obesity. If there is too much fat on the outside of the thigh, the ratio of waist to leg will be unbalanced and the figure will gradually become pear-shaped. Losing the fat on the outer thigh is equivalent to saving the whole body. Below, I will teach you how to eliminate the fat on the outer thigh.
Action 1: buttress stretching method
1. Hold the wall with both hands, gently open your legs, and slowly push up, with your ankles at 90 degrees to the soles of your feet.
2. At this point, the hips and the outer thighs are in a state of exertion. Do the left and right legs about 20 times each.
Action 2: Step forward.
1. Find a running board or bench and lay it flat on the ground in front of your legs, with your knees bent over 90 degrees. Step on the pedal with your right foot first, then your left foot. Be careful to put your feet completely on the bench.
2. The right foot goes down first, and then the left foot and feet return to the ground, that is, to the starting position. Repeat 20 times. Step on your left foot first and repeat 20 times.
Action 3: Bend your knees and lunge
1. Take a 5- 10 pound dumbbell in your right hand and lunge to the left, so that the hand holding the dumbbell is close to your left ankle. Keep your body as low as possible, with your toes forward and your right knee bent no more than 90 degrees.
2. Gently push the right foot to the ground, and the left foot quickly forms an arrow squat posture. Hold the dumbbell above your head, keep your body tight and keep your feet forward.
3. Change from knee flexion to side lunge, and repeat the above actions 15 times. After that, switch places and divide into three groups.
Action 4: Leg flexion and abduction
1. The walking support is upright, the legs of the moving legs are extended, and the movements of one leg are alternated.
2. Keep your body and support legs upright, your waist and abdomen straight, and your hips tightened. The thigh of the exercise leg is parallel to the ground, the calf is vertical to the ground, and the muscles outside the thigh and buttocks are tight.
Action 5: Advanced side kick
1. Put your left hand on the ground, perpendicular to the ground, your left leg perpendicular to the ground, and put your right leg sideways at the beginning.
2. Lift the right leg parallel to the ground as far as possible, so that the legs, hips and waist are in a straight line.
What exercise can you do to thin the outer thigh?
It is very likely that your training is not intensive and systematic enough. You have a good appetite after exercise, but you have gained weight. Want to lose weight mainly by aerobic exercise, running, aerobics, playing ball, but the time must be long, at least 3 hours a day. In addition, we should pay attention to the diet structure, eat more crude fiber food, eat more fruits and vegetables, and eat less high-fat and high-calorie food. Eat more meals and less.
Adopt it
How to thin lateral thigh meat
Thinner thighs: When you lose weight through exercise, all parts of your body, including your thighs, will become thinner. 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. The regional stretching exercise of thigh bodybuilding is the most effective way to make thigh bodybuilding: two hips droop, two legs bend their knees and squat down, the back remains straight, and the other leg is straight and 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. Reasonable experts who pay attention to diet 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.
How to reduce the fat on the outer thigh?
Create the image of * * * 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:
Put your hands on the table to help you balance your body. Stand with your legs together 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, put your hands on both sides of the chair, lift your legs and straighten your toes, while tightening 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, with 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. After bathing, you should also pat your calf 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 * * *, proper eating habits can also create * * *.
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. I ......
How to quickly reduce the fat on the outer thigh?
Teach you a top secret method ~ ~
First, stand, do toe exercises for 20 times, and breathe evenly.
Second, climb down, put your hands on the ground, kneel with your legs, lift your left leg, stay for one second, and then change the other leg, doing 10 times on each side (just on the bed).
The third rule is to tiptoe upstairs every day! !
Article 4: Hehe, this is my secret recipe, which is very useful ~ ~ ~
I climbed into bed and kicked with my calf. At first, my goal was 65,438+000 strokes. Then I did it for a long time, and it was also 200 strokes. It really works. This is how I lost weight ~ ~ ~ These methods were not copied from other places, but I experienced them myself. I hope they can help you ~ ~
Wish you success! ! !
Three new golden rules.
On the one hand, many girls are worried about how to lose weight effectively, on the other hand, they are thinking about how to beautify their legs to meet the new standards, that is, their knees are bare without fat, their ankles are slender and not bulky, and their calves are slender as radishes. Girls who want to show their legs in spring can't help but read the new golden rule in 2005 and "do it well" as soon as possible, so that when spring comes, you will have the capital to show your legs!
Golden Rule 1: Knees are smooth and fat-free.
This year, no matter how skinny you are, remember that the first task is to get rid of the fat on your knees and make your skin smooth and firm. If there is excess fat here, it will make your legs look short and thick, so be sure to find ways to make them tight. Beauty who likes to wear miniskirts should work harder, because the distance from the skirt to the knee exceeds 10 cm, and the knee part naturally becomes the focus of attention. If there is fat and loose muscles on the knees, it will destroy the aesthetic feeling of the legs and affect people's aesthetic vision. Who doesn't want to see the beautiful scenery? Looking at something pleasing to the eye is a great enjoyment of life! What beautiful legs? And your legs are beautiful, which is good for people and yourself.
In addition, some people have no fat in their knees, but later they have it, which leads to knee hypertrophy. This is mainly caused by the long-term bad posture of their legs. Because their knees are dislocated and fat accumulates, forming a visual joint. If corrected in time, it can be improved.
* * * Deceive ABC
Answer: Do more leg stretching exercises such as leg press and kicking.
B: use slimming cream or go to a beauty salon for maintenance;
C: Of course, cosmetic surgery is for those with severe symptoms. Knee thin face can beautify the lines and enhance the beauty of the whole leg shape. All Hollywood female stars do this, but it should be noted that they have to do it in a reputable professional plastic surgery institution to make people feel at ease.
Have you found that your legs have no lines, a little fat and a little thick? Want to improve, there is always a way! We can cooperate with sports and use things together to make our legs longer! Know what kind of leg you belong to, and then cooperate with exercise. As long as you persevere, you will have a pair of beautiful * * *
Golden rule 2: ankles are slender and not heavy.
The second rule of lengthening * * * is that the ankle is slender and not bulky, with a sense of tightening. The thighs and calves are slender, and if the ankles don't shrink suddenly, the legs still lack the beauty of lines. On the contrary, even if the thighs and calves are the same thickness, as long as the ankles are slender, there is still the beauty of lines. Some girls can't say that their legs are thick, but because their ankles are thick, the whole leg looks so thick that they are dubbed "elephant legs".
Some people think that this is mainly due to their natural thick bones. In fact, the thickness of the ankle is not determined by the size of the bone. If the content of salt and oil in the food you usually eat is too high, and the body circulation is not good, it will lead to toxin accumulation and leg edema. Coupled with long-term lack of exercise, over time, it is easy to produce fat accumulation at the ankle, forming a thick ankle and becoming "like a leg". This is not a good thing. If you are unlucky enough to fall into this category, you must do something quickly! If corrected in time, it can be improved.
* * * Deceive ABC
Answer: Do more exercise that can move to the ankle to accelerate the circulation and metabolism of leg body fluids. For example, some flexible leg movements in yoga have this function. Therefore, it is a good way to practice yoga when you have time.
B: Soak your feet with hot water every night before going to bed, rub your ankles with your hands and rotate them left and right, which can accelerate blood circulation and metabolism and prevent edema.
C: Reduce the intake of salt, adhere to a light diet, especially for people with poor renal function, so as to avoid overloading the kidneys and aggravating edema symptoms, and should take more. ......
How is the muscle on the outside of thigh thin?
I am a fitness instructor.
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 tense
If it is tight, it is even harder to lose weight. Therefore, the first leg reduction plan should be loosened first.
The calf fat begins.
Method 1: On weekdays, you can sit on the ground, put one foot at a right angle, and hit the calf with your fists on both sides.
You can do it for five minutes.
Method 2: On holidays, put the bath salts on the market into the bathtub and let the calves soak for a while.
Time can relax muscles. After bathing, you should also pat your calf and supplement it.
The blood circulates rapidly.
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 your instep with a long towel, and put your hands together.
Straighten out 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.
If you have any fitness questions, you can ask our coach to answer them.
How to thin the outer thigh quickly
I'll tell you a few simple methods, because my legs are thick, so I did it.
First, don't exercise your legs a lot, so your legs will become explanatory and you won't lose weight like that.
Second, leg movements are also skillful. For example, when walking, try to stand on tiptoe, so that you can feel the tension of your calf, but you can't be too anxious. Just walk like this once in a while. Don't make your legs too tired.
Third, before going to bed at night, lie on the bed, stretch your legs into the air and do the action of pedaling your bike in the air. Fifty is appropriate, neither more nor less. You can use some skinny essence ... oil. It works well. Stick to it and you will lose weight without rebounding.
I am so thin that I am relatively successful.
How to thin the inner and outer thighs
How to thin thighs, you can try the following methods:
1, fat beating method
Suitable for mountain teams, less exercise, so that you can often beat your thighs. Hold your hands in the shape of fists, and then beat your thighs hard, with a slight sound, which can help your thighs eliminate excess water. If you want to achieve better results, you can use some slimming skin. My sister often uses Fang -H-Zi-Lu, which has always been obvious. It takes *** 15-20 minutes, but stick to it every day.
2. Exercise stovepipe method
Fat on thighs is more difficult to remove than calf, which requires us to insist on strengthening exercise. Before going to bed every day, I will spend ten minutes "riding a bike" in bed. I believe everyone is familiar with this movement. Change the direction from time to time, about 100 times a day is enough.
3, climbing stairs stovepipe method
When climbing stairs, we can stand on tiptoe, let our toes bear the strength, let us feel the weight on our thighs, and help to remove the fat on our legs.
4. Don't cross your legs
Maybe everyone is used to crossing his legs while sitting, but this habit will make your legs thicker and thicker. If you want to have a pair of tight * * *, you must put an end to this bad habit. When crossing your legs, you will put more pressure on your legs, resulting in poor blood circulation. If you have time, you can do more squats, which can accelerate the blood circulation in your legs and achieve the goal of stovepipe.
6. Stand for half an hour after dinner
As long as you persist, losing weight is also very fast! Start (a disease)
What is the most effective way to reduce the protrusion of female thigh root?
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 regional 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. Jump up and switch your left and right feet at the same time (pay attention to your back at this time) ......