The first is to climb the stairs: keep your upper body still and don't walk too fast.
Second, squat: the frequency should not be too fast, the waist should be upright, and the movements should be as standard as possible.
The third kind is kicking in the air: lying flat on the bed, putting your hands behind your head and kicking your bike with your legs in the air.
The fourth kind is upside down: lie flat on the bed and lean your legs against the wall before going to bed.
The fifth is stretching: be sure to pay attention to stretching! !
Article 6 is very important: remember to massage after exercise or you will form muscle legs. Massage is best used with massage cream, and the effect is better. Be sure to persist! !
There are many ways to stovepipe, such as exercise stovepipe, diet stovepipe, drug injection or surgery.
The most effective stovepipe method without rebound and side effects is aerobic exercise, which can consume calories and burn fat. Before stovepipe work, be clear about what type of obesity it is. Common ones are fat legs, muscular legs and swollen legs.
According to the different types of legs, the relatively effective stovepipe methods are different. Fat legs suggest burning local fat or exercising all over the body, such as squatting, to achieve the purpose of stovepipe. Pay attention to eating less foods high in sugar and oil.
Muscle legs are formed because of bad habits such as crossing your legs for a long time. You can thin your legs through long-term aerobic exercise, such as brisk walking, jogging, swimming and cycling. And it is best not to be less than 30 minutes at a time. You must massage and pat after exercise, otherwise it will be more serious. Usually, there are few salty foods and the diet is light.
Leg swelling is because the body's water metabolism can not be carried out well, resulting in excessive water content. You can do more muscle exercise, promote water circulation to improve the condition of leg swelling and control diet.
Although fat reduction is systemic, it is generally obvious that the upper and lower bodies, especially the legs, are not so easy to get thinner, which requires us to strengthen leg training.
With the goddess Zhao Ting, you can consume 86 kilocalories by exercising for 10 minutes and 10 times a day. It's not difficult to build a pair of thin legs, so hurry up and don't delay for a second!
Chloe Zhao
She is a "school uniform goddess" who can achieve new heights in simple school uniforms, the originator of online drama in the entertainment circle, and the "drama essence" goddess of Tik Tok. She watered her dreams with sweat and pursued bravely on the road of film and television.
Yes, she is Zhao Ting Joller, the goddess of vitality.
1, lunges and squats
15 times (1 time alternately), the front legs are bent, the knees should not exceed the toes, and the rear legs should be straight.
2. lunge left and right
15 times (alternating around 1 time), squat sideways, with knees not exceeding toes, lean forward but be sure to be straight.
3、burpees
10 times, bend your hands to support, jump with your legs straight, and get up and jump together after recovery.
4, prone mountain running
15 times (alternating from left to right 1 time), support your body with your hands shoulder width and keep your legs in a straight line. Keep your body stable when climbing the mountain, and don't tilt your hips.
5. Support opening and closing jumps
15 times (alternating from left to right 1 time), bend over and support with your hands, with your body in a straight line, with your toes on the ground and your legs jumping together.
6. Lie on your side and lift your legs.
15 times (1 time alternately from left to right), lie on your side on the mat, lift your legs straight to 45 degrees, and fall slowly, without touching the other leg or mat.
7. Outer winding leg
/kloc-about 0/5 times, lie on your side, straighten your legs, lift one leg and make a 360-degree circle slowly, and don't touch the other leg and the mat.
8. Ride on your back
15 times (alternating from left to right 1 time), lie flat on the mat, bend your knees with your legs, and do the pedaling action slowly, without touching the mat with your feet.
9, supine scissor legs
15 times (alternately from left to right 1 time), lie flat on the mat, lift your legs alternately, and don't touch the mat when you fall.
10, inner thigh stretching
Left and right 15 seconds, sit on the mat, with one leg bent and one leg straight, and both legs as straight as possible. Bend your body to the bent leg, straighten it, and help the straight leg bend up with your hands 15 seconds.
It's not boring to do it with videos every night. Stick to it for a long time and bid farewell to the thick legs properly!
If you want to lose weight, you need to keep your enthusiasm for sports, have enough willpower and be mentally prepared. Losing weight and stovepipe is another lasting career in life. If you can't give up halfway, you won't get anything, and you can't lose weight and stovepipe effectively.
"Remember the last part of the details that need attention."
You can start with running. Running is divided into jogging and running. Jogging is aerobic exercise and running is anaerobic exercise. The two have different effects, but each has its own advantages.
Jogging and aerobic exercise. At the beginning of exercise, let yourself start from walking, slowly increase the speed and enter a fast-walking state, and finally lift your legs and jog. At the beginning, you should slowly improve your speed with slow behavior and movements. Because this can avoid unnecessary damage to the legs.
Running for a long time can produce a tremor effect from the legs, accelerate the improvement of blood circulation, let the leg fat burn slowly, and then transmit it to the upper body, and enhance the vitality of cardiopulmonary function. Let the blood circulate quickly, emit more calories and burn your whole body fat. Keep your body balanced when running, and swing your body in different ranges, so that your body can achieve a good effect of reducing fat and stovepipe. Jogging is the main thing, excess fat and fat in the legs, keep your own rhythm, stick to it, and the effect of stovepipe will gradually become prominent.
Jogging posture should be correct. Usually, many people will land with their front paws first. This posture will cause great pressure on the ankle and knee joints of the footsteps, which is easy to cause injuries. The correct posture habit should be that the heel hits the ground first, and then slowly extends to the forefoot, which can reduce the pressure on the ankle joint and knee joint and avoid some unnecessary injuries.
Running fast belongs to anaerobic exercise, which can consume calories and burn fat during walking fast, but the effect on stovepipe is not very good or obvious. The rhythm of fast exercise mainly focuses on the cardiopulmonary function, and the significance of reducing fat and stovepipe has changed.
When you finally finish running, you need to slow down your body. Just like driving, you need to slow down between stations. Running body also needs to slow down, in order to maintain the healthy buffering capacity of the body and avoid physical injury, which is generally manifested as shortness of breath and dizziness.
Reducing fat and stovepipe can practice skipping rope and burn body fat during exercise. Mainly use the whole body's life cells to improve the body's metabolic function, make the body tremble quickly, so as to slowly lose excess fat, exercise the strength of the legs between jumping and falling, and burn the fat and fat in the legs. Skipping rope can reduce body fat, and it also has a good effect on reducing hip fat.
Lift your legs high in place, and lift your legs quickly alternately from left to right, taking your own feelings as the appropriate height. Stimulate the burning of excess fat in the abdomen, and the legs can burn the fat in the legs between lifting and falling for stovepipe effect.
"Precautions and small details"
Before and after exercise, fully stretch the leg muscles and stretch the waist and upper body. Stretching before exercise is to protect ankle and knee joints, reduce unnecessary loss during exercise and reduce one's mobility. Stretching can fully improve the toughness of body blood vessels, improve the elasticity of muscles, and then better reduce fat and stovepipe, and reduce the damage of body joints during exercise.
Stretching after exercise is to avoid stiffness of leg muscles, because muscles contract after exercise and gradually become stiff. Stretching can soften blood vessels, relieve muscle stiffness and transform them into elasticity. Only when muscles and fat contract can excess fat and fat be burned.
Exercise should be persistent, not half-hearted, and you need to make a goal and plan for yourself. At the beginning of exercise, you can decide how much distance you need to run, how much you can jump by skipping rope and how much you can lift your legs in situ according to your physical condition. Know yourself before you exercise, and how much your body can reach at present when you start exercising. With the increase of exercise time at any time, you can gradually increase the number and distance.
Losing fat and stovepipe requires unremitting efforts. Keeping the perseverance mentality of persistence and persistence will definitely slim down the simple and satisfying effect.
Look here! 6 actions to eliminate fat legs and muscle legs!
My personal test is effective, super simple, only need a cushion, the effect is very good!
1 stovepipe
Sitting posture: put your hands on the mat, hold your chest and abdomen, straighten your toes with your feet, hook your toes when breathing, and stretch your toes when inhaling. Keep each movement for 5 seconds, do 5 groups, 20 times in each group, and rest for 30 seconds between each group.
2, the inner thigh is thin
Sit with your feet as wide as possible. When exhaling, lean forward slowly. Don't overstretch when you feel tension in the inner thigh muscles. Keep stretching every time 10 second. Do 10 times in each group, and do 3 groups.
3. Front side of thin thigh
Prone posture, the body is close to the mat, and one leg bends knees and elbows to slowly stretch the muscles in the front of the thigh. You can feel a slight stretch in the front of the thigh. Alternate legs, stretch for 10 second each time, * * * pull 10 times.
4, thin thigh back
Sitting posture, feet together and straight, keep the upper body slowly close to the lower body for 5 seconds when exhaling, and resume sitting posture when inhaling, each group 10 times, 5 seconds each time, ***5 groups.
5, outer thin thighs
Sitting posture, kneeling on the mat, exhaling and slowly stretching the outer thighs and buttocks, changing sides after each stretching 10 second, and doing 10 times.
6. The buttocks are thin and fat
In supine posture, the left and right feet bend their knees respectively, and the right leg is placed on the front side of the left thigh, and the buttocks are stretched to shape the gluteal line. Each stretch is 10 second, and it is done for 10 times.
Stretching can relax muscles, make our bodies softer, and have the effect of stovepipe and reducing leg circumference. Pull a brace after exercise, it is not easy to grow muscles, and the leg lines will be more stylish!
Finally, share a fun test, which is super accurate and can predict whether you can lose weight successfully!
Unique angle, in-depth analysis of human nature, test accuracy as high as 96%! Come and participate!
Welcome to reprint, please indicate the source!
Next, let's talk about the leg changes after practicing stovepipe from last year's epidemic and losing 20 pounds. I belong to that pear-shaped girl. Many sisters around me are struggling to do leg training alone. Many people say that it is easy to become muscle legs, and it is difficult to lose the meat at the root of the thigh. In fact, we must pay great attention to the stretching of leg lines when doing leg training alone, and the effect of slimming down simply by anaerobic exercise is not particularly great. It is best to cooperate with aerobic exercise for at least 40 minutes, and the effect will be better. At the same time, frequency is also very important! If there is a pear-shaped girl like me, don't just do full-body movements. Leg training must be picked up. It's really different to make thin thread by one person and not by one person!
Exercise to lose weight must set a small goal for yourself.
The method provides you with reference. Although it is tiring, it is very effective.
Share some actions and eating habits I usually do ~
Riding a bike in bed: naturally put your hands on your sides and lie flat on the bed, close your eyes, imagine riding a bike leisurely on the path, and lift your legs to do the action of riding a bike in the air. The speed can be fast or slow, the time can be long or short, and we can do what we can. After riding a bike, your legs will definitely be weak. At this time, don't put your legs down in a hurry. Try to keep your legs in the air for 60 seconds, and then slowly lower them.
Soak stovepipe: When taking a bath, put a proper amount of bath salt in the water, soak it for about 8 minutes first, then apply some bath salt on your legs, and gently knead your legs from top to bottom with your palm or alternative tools, and keep the kneading speed slow all the time. Push the bath salt evenly to the whole leg, and massage and knead the fatty parts until the skin of the leg is slightly hot. How can you stovepipe? Salt bath massage is a good way to burn leg fat directionally, which can quickly decompose the fat accumulated in the leg and prevent it from hoarding again. After massage and kneading, dry your body, apply a thin layer of essential oil, and lift and massage your skin from bottom to top, which has a good auxiliary effect on stovepipe and moisturizing effect, making your legs smoother and more delicate.
I am a person with thick legs, and this is all the stovepipe methods I collected. I hope it will help everyone.
You're insisting! ! !
A practical stovepipe method. I think yoga is one!
In many yoga poses, you can effectively stretch the muscles and fat in all parts of your legs.
Fat on the inner thigh-The more effective yoga poses on the inner thigh are "clam" and "pigeon", which fully stretch the leg muscles and promote blood circulation and metabolism.
Fat on the back of the thigh-often practice "cycling", exercise the muscles on the front and back of the thigh, and eliminate excess fat on the leg.
Leg fat-Regular practice of "half toe" and "V shape" in yoga poses can reduce and disperse calf fat and beautify leg curves.
Regular practice of "magic chair" and "Vishnu" in yoga poses can correct deformed pelvis and enhance leg strength. Shape leg lines and beautify lower body curves.
In addition, you can often do yoga "Japanese worship", which can effectively stretch the whole body muscles and eliminate the fat in the waist, abdomen, arms and legs. At the same time, it regulates autonomic nerves, controls diet, promotes blood and lymphatic circulation, and improves obesity.
Besides yoga, in daily life, you can try to walk on tiptoe, which is also more effective!
You can also try to lie down like a frog before going to bed. The thigh and calf are 90 degrees, the thigh and body are 90 degrees, and the abdominal core is tightened. Frogs can not only open their crotch, but also reduce excess fat in their legs, correct abnormal leg shape and thin abdomen.
No matter which part you want to lose or which part you want to shape, you must take your own conditions as the premise. Generally speaking, their current physical condition can be divided into two situations:
First, if the whole body is fat, then stovepipe is more tolerant and effective. As long as you have a reasonable diet and exercise, you will lose weight all over, and the fat in your legs will also be reduced, which will play the role of stovepipe.
Second, if you are not fat, but you need to shape your legs, it will be more difficult and take a long time, but through regular long-term persistence, it will also serve the purpose of beautifying your legs to slim your legs.
Generally speaking, stovepipe combined with diet and long-term moderate-intensity aerobic exercise will be better, but this method will only achieve the purpose of slimming. If you want to shape, you must achieve your goal through targeted hip and leg training.
So, if you want to stovepipe, don't worry. You should focus on either reducing fat or shaping. Of course, it will be better to cooperate with leg training in the process of reducing fat. Putting leg training before aerobic exercise will play a role in exercising legs and shorten the time of aerobic exercise.
In the choice of leg training movements, as we all know, squat is undoubtedly a good movement to lift hips and thin legs, but there will always be many friends who can't do squat well because of knee problems and ability problems. In addition, simple squats will still be simple. So let's share a set of hip and leg training moves:
Action 1: kneel, lift the side leg 20 times and change sides.
Kneeling posture, support your body with both hands and one knee, and then lift the other leg to the highest level and make a circular motion to the side. Pay attention to keep your body stable during the movement, and try to keep other parts of your body still except swinging your legs.
Action 2: Lie on your back 20 times.
Lie on your back, put your upper body on the ground, put your hands under your hips, raise your legs to about 30 degrees with the ground, open them as far as possible, then close them together and do opening and closing exercises to keep your body stable during the movement.
Action 3: Lie on your side for 20 times and change sides.
Lie on your side, put your thighs in front of your calves, bend your knees and step on the ground, straighten your calves and slowly raise them as far as possible to contract the muscles inside your thighs. Then restore it. Be careful not to touch the ground during exercise.
Action 4: Kneel and lift your legs 20 times and change sides.
Kneeling posture, support your body with both hands and one knee, keep your back straight, straighten your other leg to the side, lift it to the maximum extent, and then resume after the vertex stops. Keep your body stable during exercise, and keep other parts motionless except swinging your legs.
Action 5: Lie on your back and cut your feet 20 times.
Lie on your back, stick your upper body to the ground, tighten your core, put your hands on your sides, straighten your legs and lift them, open and retract them to the maximum extent.
Action 6: Lie on your back and shake your legs 20 times.
Lie on your back, put your upper body on the ground, tighten your core, put your hands on your sides, open your legs, shake your legs slightly, and stretch your inner thighs to the maximum extent. Be careful not to use too much force during the action.
Action 7: Swing the side leg up and down, left and right for 20 times, and change sides.
Lie on your side, with your thighs bent in front of your calves, your calves stopped and lifted, swinging back and forth twice and lifting once. Keep your body fixed during the movement and don't shake.
Don't rest for more than 30 seconds between actions. Do two groups at a time. The intensity of action is not great. You can do it before going to bed or stick to it every day.