Anterior thigh movement
The continuous leg bends alternately, which effectively helps to tighten the thigh and achieve the purpose of slimming the thigh. * * * Step 3 suggests a complete set of exercises, preferably repeated 12 times.
1, fists clenched with both hands, elbows bent, and lifted upward. Fists fall on both sides of the forehead, legs are shoulder width apart, and eyes look forward.
2. On the basis of the action 1, lean forward, then lift your right leg so that your thighs are close to your abdomen, and your bent arms are staggered with your thighs. The left leg can be slightly bent to help balance the body.
3. Kick the right leg forward quickly and as high as possible. At the same time, hands turn from bending to straight down. After completing a whole set, you can change your legs and do the same exercise, and your legs alternately complete the movement of the front thigh.
Rear thigh exercise
1, the body lies flat on the ground, hands are flat on the waist, legs are bent, knees stand up, knees are close together, a towel is placed between thighs and knees, and the legs are shoulder width apart.
2, the hips are hard and the back is straight, so that the waist, legs and hips are in a line. Be careful not to let the towel slip, and touch the ground with your hands and feet to avoid falling to the ground out of balance.
3. The heel touches the ground, the toes are raised, and the thighs are still tightly clamped to prevent the towel from falling. Keep the whole movement 1 min, and then slowly return to the original position.
Ankle movement
The whole set of movements is mainly to exercise ankles and calves. Alternate left and right actions once, and repeat about 20 times.
1, hands akimbo, eyes ahead, right foot out, toes on the ground, heels up.
2. Bend your right leg, with the center of gravity on the right leg, and the pelvic position can protrude slightly to the right. Keep your back straight.
3. Keep your upper body still, take a step forward with your left leg, touch the ground with your right toe, and lift your heel. After the action is completed, you can change your legs and do the same exercise.
Exercise the calf
1, hands akimbo, left leg step back, feet on the ground. The center of gravity falls on the right leg.
2. Lean forward, bend your right leg, and align your waist, buttocks and left leg. In this way, sisters can also go up the stairs, and the effect will be more obvious.
Fitness ball stovepipe
efficacy
Eliminate radish legs, stimulate firm and round chest, correct back posture, and enhance immunity and lung function. /kloc-0 takes about 2 minutes each time.
Exercise frequency
3 times, * * * takes 6 minutes, and the effect heat is 150 kcal.
Step 1: Lying on a mat or a big bath towel, putting the ball behind the sternum and naturally lowering your hands can enlarge your chest and enhance your breathing.
Step 2: Bend your knees and lift your hips to clamp the ball between your knees.
Step3: Stretch the right leg forward and pull the left leg backward, so that the ball can slide between the calves without falling.
Step 4: Change sides, stretch your left leg forward and pull your right leg back.
Step5: Hold the ball with your legs straight up, with your body and legs at 90? Bend over.
Step 6: Turn your legs towards your head and support them with your waist.
Step 7: Bend your knees and straighten them.
Note: there are inflatable balls, which can be rolled into balls with big towels or small pillows instead.
Food for relaxing leg muscles after exercise: 1, tomato.
Tomatoes are rich in vitamins A, C, B 1, B2, carotene and calcium. It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, juice or eaten directly. Tomatoes lose a lot of nutrition when cooked.
2. Sesame
Provide vitamins e, B 1 and calcium needed by human body, which are found in sesame seeds? Linseed oleic acid? It can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and stovepipe. Eating sesame seeds every day will be very helpful for beautiful legs. It is better to grind sesame into powder or buy sesame paste directly to fully absorb it.
Step 3: bananas
Bananas are rich in potassium and can thin legs, but the calories are higher than other fruits. You can eat grapefruit and two or three bananas a day. Eat less staple food properly, and you can see the effect of stovepipe. However, it is precisely because it is rich in potassium ions, patients with obvious edema and need to ban salt should not eat more.
4. adzuki bean
Red beans are rich in vitamins B 1, B2, protein and various minerals, and have the functions of enriching blood, diuresis, detumescence and promoting heart activation. Eating more can prevent foot swelling and have the effect of losing weight. Its alkaloids can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate edema caused by heart or kidney diseases.
In addition, its fiber helps to excrete salt, fat and other wastes in the body, which has a great effect on stovepipe. Although red bean is a kind of carbohydrate with high nutritional content, its bean fiber is easy to produce gas in the intestine during digestion. Therefore, people with weak stomach and intestines will have flatulence and other discomfort after eating red beans.
5. papaya
Papaya is a fruit with high vitamin A content, and it is also rich in vitamin C and soluble calcium? Papain in papaya can break down fat into fatty acids.
Modern medicine has found that papaya contains an enzyme, which can digest protein and is beneficial to the digestion and absorption of food, so it has the function of invigorating the spleen and promoting digestion. But remember that papaya is not suitable for pregnant women and people with allergies.
6. Apple
It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Apples are rich in crude fiber, which can promote gastrointestinal peristalsis, help the human body to discharge waste smoothly and reduce the harm of harmful substances to the skin.
7.eggs
Eggs are rich in vitamin A and vitamin B2. Vitamin A can make your legs smooth and tender, while vitamin B2 can eliminate leg fat.
8.grapefruit
Unique? Citric acid? Ingredients, make metabolism smoother, low in calories, but potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!
9.celery
Vegetables are very nutritious, with high contents of calcium, phosphorus and iron. Celery is also rich in carotene and vitamins, which is very beneficial to human health. It can supplement the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
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