Your leg muscles are very strong. If you want to make your legs young, first relax your leg muscles and lengthen your hamstring muscles, and your legs will naturally be slender.

Methods to prevent muscle atrophy;

First, adjust the posture of standing and walking.

This is the most basic but most important point. Correct standing posture can not only correct the unsightly leg shape, but also make the whole person's posture look good. It will also strengthen the muscles of the buttocks and thighs, and even the hunchback can be slowly improved, and it is very simple. As long as you remember to stand up straight with your knees together, keep your waist straight, and hold your head high, you can gradually see the effect.

Walking posture is also important. Incorrect walking posture, wrong place and way of exerting force, it is easy for his calf to have a calf and become a radish. The correct walking posture should be that the toes land first and the walking path is a straight line. When walking, his knees will touch and rub slightly.

Stretching calf and abdominal movements

Second, stretch the calf and abdomen.

At the end of the day, due to gravity, the feet bear most of the weight of the whole body. In addition, when walking or standing, the calf is easy to become strong and slowly become a muscle. Even when sitting, the leg is still the lowest part of the human body, so stretch the calf.

It is also a very simple action. You can sit in a chair with your legs drooping naturally, or you can lie flat on the bed. First relax 15 seconds, and then tilt your feet as much as possible. At this time, you will feel the pain in your calf, then stay at the top 10 second, finally relax 15 second, and do it again. You can do it when you feel hard or a little swollen, and the number of times a day is not limited.

This is a very convenient and simple action, which can be done in the office or school, or before going home for a massage. It can be used as a warm-up in the later stage of massage, so that the legs and abdomen can be stretched to warm up first, and the massage is not so laborious.

Massage the calf and abdomen.

Third, massage the calf and abdomen

The main function is to prevent the calf from developing into muscle, so you should massage hard, not the kind of comfortable massage, but the kind that will hurt and sour. Squeeze and massage hard against the calf to soften the muscles, then massage from the ankle up through the calf to the knee from bottom to top. When massaging, try to relax the calf as much as possible, which is probably the sitting posture shown in the above picture. The knee bends upward to let the calf droop naturally, and then massage as above.

Skinny leg method for changing muscle types

Beat the inner and outer thighs.

First, pat the inside and outside of the thigh.

1, sit on the ground, bury your legs and slap the outside of your legs with your fists.

2. Open your legs again and beat the inside of your legs with your fist.

Leg press lunge

Second, lunge leg press.

1, put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward. ?

2. Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and try again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible.

Supine stretching

Third, stretch on your back

1, sit with your knees bent, your calves as close as possible to your thighs and hips, and your hands behind your back.

2. Lie down slowly until your body is close to the ground and your hands are flat beside you. Action lasts 15 to 30 seconds. Do it once a day.

Pre-overlapping leg press

Fourth, pre-stack leg press.

1, sit on the ground with your legs crossed and overlapping, and put your hands in front.

2. Press the body forward slowly, and look down at the neck and head 15 to 30 seconds. Switch left and right legs, overlap. Do it again.

The thigh muscles are actually very difficult to practice.

Health tips:

There are many MM's that think they are muscular legs, but most of them are not, because muscles are difficult to practice. If your legs feel hard, it may be that the fat density is relatively high, so please pay attention to your stovepipe. For most people, the real culprit of thick thighs is fat. But how to judge? "When the legs are not hard, all the hands can pick up are fat."

In general, it is much easier to lose fat than gain muscle. After a period of effective fat-reducing exercise, in most cases, the muscles do become stronger and tighter, but the girth of the legs will become smaller. General jogging, relaxing running and long-distance running without competition are all moderate exercises, which will make these fats disappear and have a small degree of muscle development, so these kinds of running will not only make the legs thicker, but also have the effect of stovepipe. Sports with relatively gentle strength also include: riding a bicycle, skipping rope easily, swimming and so on. On the contrary, the intensity of running and strength exercises is relatively high, which can increase muscle volume and thicken legs.

Whether running will make your legs thicker depends on genetic factors.

In fact, women need very little hormone secretion to synthesize muscles, and it is difficult to form muscles even if they exercise a lot. And the contribution of normal diet to muscle growth is very limited. However, all muscles that exercise can absorb nutrients more easily than those that have not been used for a long time, and exercise can also relatively improve the level of growth hormone. Exactly whether everyone will thicken their legs during exercise depends on the specific situation. For example, everyone's genetic situation is different, and it is not excluded that running will make a very small number of women's lower limbs thicker.

Hello, as far as the choice of sports is concerned, you can generally choose moderate or fast-paced sports, and running at a constant speed (1500-3000m), tennis, badminton, aerobics, sports dance and so on are all ideal. As far as exercise intensity is concerned, moderate intensity is more suitable. Because of moderate intensity exercise, from the point of view of energy metabolism, the fat in the human body can be converted into free fatty acids and enter the blood, which can be consumed as energy during exercise, and the free fatty acids that are not lost will no longer synthesize fat. At the same time, moderate-intensity exercise will not increase appetite, which can prevent exercise from bringing more energy intake and aggravating the accumulation of fat in the body. How to control the exercise intensity in the middle intensity category? It can usually be controlled by measuring the heart rate. This paper introduces people of different ages, and the control range of isointensity heart rate is: 20-39 years old: 125- 135 beats/min; 40-49 years old: 1 15- 130 times per minute; 50-59 years old: 1 10- 125 times per minute; Over 60 years old: 1 10- 120 times/minute.

Report | August 0, 2008121:54 Sophie _ love _ v | Level 4. I don't know if my method is useful to you. I lost weight15kg in one month by using this method. I eat breakfast every day, try to eat some staple food, eat two meats and one vegetarian at noon and eat as little as possible. Generally speaking, I feel hungry around 5 pm. I insist on not eating at night because I'm starving. I just add some honey to the konjac powder and drink it, so I won't be hungry basically. This lasted for a month, and it really worked. However, my base is relatively large and I lose weight quickly. Before I lost weight, it was 155, now it is 137 kg, and I am still losing weight. I hope you can have a try. It was difficult at first, but I won't feel anything after a week! ! Come on! !

Be sure to control your appetite, that is, you can't eat after eating! Adhere to the daily ration, and don't add meals if you want to eat after eating! ! ! ! You can replace the feeling of wanting to eat with a small amount of vegetables or sugar-free chewing gum! ! Since going to the gym is an ideal place for strength training or aerobic training, it is much better than at home! First, you should jog for about an hour (the speed should be set by yourself, and finally you should accelerate). It's not bad to watch your favorite TV while running at home! Second, do strength exercises. You can sell dumbbells that suit you at home (appropriate quantity to avoid strain, but increase strength on the original basis every day! Strength, aerobic connection skipping, generally jump 10 minute each time, generally jump 500 times, jump 3 groups every day, (increase the amount appropriately in turn) or jump 1000 times when you are in good health (keep it at 15 minutes), and increase the amount according to your physical condition! ! Then do some small exercises, such as squats and sit-ups! Generally speaking, it is necessary to let yourself move when you are free during weight loss, especially after half an hour! You can lift dumbbells for half an hour, even if you sweep the floor! Time is your own, it depends on whether you can control it! ! Food: First of all, avoid fried, high-sugar, high-calorie food! I suggest drinking milk and plain cereal for breakfast (if you feel too monotonous, you can go to the supermarket to choose a variety of cereal or add fruit-flavored cereal). Milk can help you supplement calcium (my parents often cramp at night now, so I suggest supplementing calcium as soon as possible! ! ) cereal is rich in various vitamins, which makes you feel full and won't make you hungry! Similarly, you can also make all kinds of soybean milk (soybeans or black beans) at home, which is also a good drink in summer, instead of a hot summer drink! Noon should be the key meal! The simpler the food, the better it may be for people who can't cook, without the frying in China. Let me introduce some diet foods first: 1 Potatoes When it comes to potatoes, everyone thinks they are starch. I thought so at first, but when I saw potatoes in the diet book, I had to admit that we had misunderstood potatoes for many years! In fact, potatoes are almost bad for fat, but dietary fiber can relax the bowels and make you feel full after eating, which means that you won't get fat because of excessive intake, but it will help control your weight! Chinese medicine believes that potatoes are sweet and flat, and have the effect of invigorating kidney and stomach. I just love potatoes, hehe! ! 2 Chinese cabbage (cabbage) Chinese cabbage is a low-calorie food! More importantly, it is rich in vitamins and minerals, and it is a high-fiber food, which is easy to feel full and is an ideal food for losing weight! Eating regularly can also prevent skin pigmentation, reduce young people's freckles and delay the appearance of age spots! ! Chinese medicine believes that cabbage is flat and sweet, and can strengthen the spleen and benefit the kidney! There are also some such as tofu, tomatoes, radishes, wax gourd, cucumbers and sweet potatoes, all of which have the function of losing weight! You should eat some fish during your weight loss! It can provide us with the necessary energy that nothing else can replace! But choose what meat to eat! Like pork, beef is not suitable for eating! Pork has the highest fat content! Beef is also high in calories, so athletes usually eat beef tendon! The best meat should be rabbit or chicken breast! ! 1 rabbit meat has always been said to be "the essence of meat"! Generally speaking, rabbit meat has four characteristics: high protein, low fat and rich in lecithin. The content of cholesterol is very low, not only less than ordinary meat, but even lower than fish. Traditional Chinese medicine believes that rabbit meat is sweet and cool, and has the effects of tonifying the middle warmer, strengthening the spleen, quenching thirst, nourishing yin and cooling blood! Chicken breast is low-calorie meat! I learned it from a dieter! You can go and see it. It's very enlightening and you can learn a lot about food. ) You can fry diced chicken or grilled chicken chops! (Not fried chicken chops) Make your own sauce! I prefer curry sauce! The method is very simple, take a piece of chicken breast (unlike the western chicken breast, which is processed and cut into pieces, just bake it in a non-stick pan! So cut the chicken breast into pieces, not very thin, and pat the chicken breast gently with the back of the knife, which is easier to cook! You don't need to put oil, just bake it in a non-stick pan. Put it on a plate and pour it with your favorite sauce! Fish has less fat, so you can eat more fish! The easiest way is, of course, steaming! Anyway, I can always eat a whole fish at noon, hee hee! Fish and grass carp are best for losing weight! Staple food: Never skip the staple food. Be sure to eat more vegetables and less staple food! It is no problem to eat only this staple food at noon one day! When I was in high school, I didn't eat staple food for one year. At home, I only eat vegetables and meat at school! Not only has it not been reduced at all, but its resistance has declined, and the cold in winter has never been cured. Just wait until April and May of the following year! My lungs coughed so badly that even my classmates thought I was so haggard! The staple food must be eaten! Generally, I eat 2 Liang of grain every day! (Normally, it should be 4-6 meals a day) The calories of white flour are more than those of coarse grains 1 times or 2 times, but the vitamin content is much less than that of coarse grains! So try to take coarse grains as the staple food to compare! You can also buy bean noodles for noodles, and it tastes good! Dinner: When I lose weight, I usually don't eat much dinner. I use soup or fruit instead! Generally speaking, it is better to eat before 18 o'clock, and it is not easy to accumulate calories when sleeping ~! If you keep it after losing weight! Try to eat simple food! You can drink some porridge and eat some simple dishes. Millet porridge is the best! Compared with other cereals, millet is an ideal source of staple food for dieters. Fruits should not eat fruits with high sweetness, such as mango and litchi! Not only will it not help you lose weight, but it will make your blood sugar rise! Generally speaking, as long as it is properly matched, diet meals will not be so unacceptable! I hope my answer is helpful to you! I also wish everyone a healthy life!