Weight standard: weight (kg) = (height (cm) -75) × 0.6.
Measurement standard: bust = height (cm)×0.54.
Waist circumference = height (cm) ×0.35
Hip circumference = height (cm) ×0.54
Size standard of the rest of the body (girth)
Arm = wrist (cm) × 1.7
Thigh = height (cm) ×0.26+5.8
Lower leg = height (cm) ×0. 16
Ankle = calf (cm) ×0.59
Tips for stovepipe
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, lift 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. Pat the calf after bathing 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 massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema.
Poor blood circulation can easily lead to edema of the 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.
Lower leg:
1) Massage: 1 > As long as you take a little time before going to bed every night, sit in a chair and put your right foot on your left knee. Put your hands on your right ankle and press hard for 3 seconds. Then massage from ankle to calf in the same way, and then massage with left foot. (Massage and exercise to build beautiful calves) 2 > Softening fat: sitting posture, with one leg bent on the chest and the other sitting cross-legged. Try to relax and massage from ankle to knee with your palm.
Eliminate tension: Knead the calf with both hands at the same time and push it from bottom to top.
Elasticity: hit the bullet with the empty palm to eliminate fatigue and increase elasticity.
2) Stretch your legs: 1 > Face the chair (a table is enough, just find one that suits your height), and the distance is about 70cm. Put your hands on the edge of the chair and don't bend your elbows. At the same time, the knees should be straight, and then the heels should move up and down. You will feel the calf's flesh squeezing. This action is similar to "standing one meter away from the wall, keeping the plane of your feet from the ground and leaning your hands against the wall." At this time, you will feel the feeling that the calf muscles are stretched, and the heel must never leave the ground. " They're all pinching your calves. Choose what you like to do!
2 > Put your feet on the ground, put your hands on the ground in front of your feet (if you can't reach the ground, you can also put them on something stable in front), lift your left leg, and your body weight falls on your right foot to keep up (cock your toes), and feel the calf slap.
3 > Stand on the edge of stairs or other objects more than 20 cm high (stand firm! ), hold the wall and let the heel hang. Slowly stand on tiptoe, stop at the highest point, and then lower your heel at the same speed until the lowest point. You need to do it at least six times at a time, you can take a break before continuing, and you can increase the number of times according to your personal situation after you are proficient. (This is also famous: half steps and half radish is its formula) (About stairs: you can stovepipe when you stand on your toes, and you can skip PP when you go to two sets at a time)
4 > Stand with your feet together, put your hands on the ground in front of your feet, and lift the toes of your left foot and the tips of your right foot. Ok ~ ~ ~ ~ ~ ~
3) Lie on your side and support your upper body with your elbows; Legs together, legs and toes taut. Lift your leg to the limit (remember to stretch your toes) and keep the other leg still; Restore, repeat 5 times. Lie on your side in another direction and repeat the action. Personally, I think it's just stretching, and I can lose my leg after a long time.
4) Exercise ankle joint to remove subcutaneous fat easily. Hold the ankle with one hand and the toe with the other hand to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very active and have a relaxed pleasure. When you exercise, you will feel your calves moving.
5) Hold the chair handle or table corner for ankle correction. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. Remember to stretch the calf muscles after exercise.
6) Lift the heel with both feet together 10 times, toe together, heel separately 10 times (the action is the same as the internal splayed foot), lift the heel with one foot closed 10 times, and change the foot 10 times. According to Sherbin's tutorial, it is very thin, and stretching can't be ignored, otherwise it will grow into muscle blocks.
7) When standing, lift the toe with one leg 10 times and change the leg 10 times. Sit down with your legs flat and hook your toes 20 times. (Keep your feet on the ground and hook your toes hard)
8) bounce off: when walking, the toes touch the ground, and the heels touch the ground and immediately lift up for other toes to walk. (Exercise at any time, stretch at any time)
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If you want to see the effect quickly, you must do hip plastic surgery; To have a healthy effect, you have to be patient and often do hip exercises; Or use hip pants to shape a beautiful ass.
Surgery: liposuction of buttocks. Excess fat on the buttocks is removed by tumescent liposuction. The process of suction should be even, pay attention to the radian and remainder of buttocks, the gluteal groove should be clear, and the remainder should be smooth and natural. By means of skin contraction and elastic bandage, a plump and curved hip shape is created.
Aerobics exercises hip muscles, and its main function is to reduce excess fat in hip:
Section 1 hip rolling exercise
Action 1: Lie on your back, bend your knees to your chest, stretch your hands horizontally, keep your back close to the ground, slowly turn your hips to the right, try to keep your knees close to the ground and turn your head to the left.
Action 2: Exhale and return to the original position. Repeat the above actions in the opposite direction after inhaling again.
Action 3: Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Hold this position 10 second.
Action 4: Exhale and slowly lower your body. You will feel that every vertebra is relaxing. If you don't feel this way, do it again.
This action is to exercise the muscles from knee to hip and increase the muscle elasticity in this part.
The second quarter hip twisting exercises
Action 1: Lie on your back, knees together, arms spread to both sides, parallel to your shoulders.
Action 2: Inhale, press your shoulders on the mattress, slowly turn your hips to the right, lean your knees against the mattress as much as possible, and turn your head to the left.
Action 3: Exhale and then turn back to the original position.
Action 4: Inhale according to this action and then turn your hips and head to the other side.
The third quarter hip tightening exercises
Action 1: Kneel on the ground, press your hips on your feet, and put your palms gently on your thighs.
Action 2: Inhale, make the upper body and thighs stand upright in a kneeling position, and tighten the hip muscles for 5 seconds.
Action 3: Exhale and return to the initial state.
This action is to exercise the body from the thigh to the waist, making the buttocks firmer and rounder.
The fourth quarter hip movement
Action 1: Bend your knees and lie on your back, put your hands on your sides, palms down, and separate your feet by about 30 cm.
Action 2: Inhale, tighten the hip muscles, and then slowly raise the hip, so that the lower back, middle back and upper back are away from the ground, and only rely on the shoulder blades to support the body 10 second.
Action 3: Exhale and slowly put it down.
This action is to exercise the body from the buttocks to the back, so that this part of the curve is concave and convex, increasing the charming style of the buttocks.
Section 5 Hip-lifting exercises
Action 1: prone, arms bent and stretched, palms and pelvis close to the mattress, legs tilted about 15 cm.
Action 2: Breathe slowly, tighten the hip muscles, and then beat your legs up and down, not too hard, and feel comfortable when flapping.
This action coordinates the body of the buttocks through breathing and flapping, so that the tremor of the flapping part extends to the buttocks, which makes the body tissue of the buttocks different from other parts, thus better embodying the charm of the buttocks.
Section 6 Stimulate hip movement
Action 1: Lie on your back, knees bent, arms straight, waist attached, feet open, shoulder width apart.
Action 2: Lift your hips and waist hard, make your body in a straight line, and keep still for 2 seconds. This action is to stimulate the muscles from the waist to the buttocks and make the buttocks curve exquisite. It can not only tighten the hip curve, but also treat low back pain.
When you start practicing, your muscles may be sore. After a few days, your muscles will disappear. After a month, your sagging hips can be tightened and lifted. Long-term exercise can shape the charming curve of buttocks! ! !
References:
China healthy