Leg reduction method on stovepipe bed 1, put the pillow in the middle of the leg and sit on the bed with the thigh 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. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. The subway leg reduction method takes as little as five minutes and as much as half an hour by subway. Use this time to do exercise. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs. Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles. 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. No matter where you cut in, the most important thing is persistence. Hello, thin thighs, this is a very simple method of thin thighs: 1, the inside and outside of thin thighs start from standing at attention, with 70 cm left and right feet and hands on both sides of legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second. 2. Stand at attention before and after the thin thighs, and put your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance. 3. Stand at attention on the front side of thin thighs and put your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up. I recommend several kinds of fruits that are good for legs: bananas, apples, papaya, celery and tomatoes. These fruits have the function of reducing swelling and weight. In addition, riding a bike, climbing stairs and taking a walk in peacetime will be very effective. I hope I can help you ■ arm movement 1 1. Stand up straight, with your feet shoulder-width apart, your hands open to both sides and your palms outward. 2. Slowly pull your arm forward 30 times, and then pull it back 30 times. This exercise should be repeated three times (that is, turn 90 forward and 90 backward). ■ arm movement 2 1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward. 2. Cross your hands up and down, and your arms can't droop. 3. Do it 30 times. ■ arm movement 3 1. Like doing push-ups, always support your body with your hands, but your knees should touch the ground. 2. Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down. 3. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times. ● Dumbbell arm movement 1 1. Hold the dumbbell lightly in each hand and bend the elbow backwards at a speed of 5 seconds. 2. Stop at the lowest point for 5 seconds, then slowly return to the original position and stop for 5 seconds. 3. Do it 15~20 times. ● Dumbbell arm movement 2 1. Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides. 2. Slowly raise your hand outward at a speed of 10 second until it is just above the shoulder height. 3. slowly count for 5 seconds and put it back on both sides, and do 15 times. PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the effect slowly. The "arm" victory plan in beautiful summer is to do 2 groups for each sport, and each group will do 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. ) Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen. Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version. Sit down and put your hands on the edge of a solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees. Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again. The triceps brachii stretches to lift the left arm directly above the head, then bends behind the head and bends to the back of the right shoulder. Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 20 seconds, and then repeat it with your right arm. Thin arms in the living room. Are you dissatisfied with your arm? Think it's too thick Then try these simple but very effective thin arm tricks in the living room! ① Flexion and extension of the (left) arm, training the triceps brachii at the back of the arm: support your hands on the chair, bend your elbows backwards, tighten your abdomen, and put your feet together. Bend your elbows slowly, lean down and pay attention to the center of your body. Then slowly restore. (Right) Lift up, shoulder shaping: arms are perpendicular to the sides of the body, exhale, elbow joint is bent, and forearm is raised on the chest. Then slowly restore. Be careful that the elbow joint does not exceed the shoulder. ② Push (left) to train the middle bundle of the deltoid muscle of the shoulder: the arm is parallel to the shoulder, and the forearm is vertical to the ground. Exhale, and the forearm forms a 90-degree angle with the inner angle of the arm, and slowly push it up to the sides of the ear, and the arm is straight. Then inhale and slowly put it down. (Right) Bend and train the biceps brachii on the front side of the arm: put your hands on your sides vertically, exhale, slowly lift the forearm, and then slowly descend to the starting point at an average speed. ③ Flexion and extension of the (left) neck back arm, training the triceps brachii at the back of the arm: hold one hand high above the head, and keep the big arm still. (Right) Training the triceps brachii at the back of the arm: the forearm slowly bends backward, exhales and slowly straightens.