1, specializes in thin thighs, and the effect is very obvious-riding a bicycle backwards.
Before explaining the action steps, it must be emphasized that you must do some preparatory activities before each action, especially stretching actions such as bending over to relax the muscles of waist, legs and neck, otherwise you will be easily injured during exercise.
Let's take a look at the decomposition steps of riding a bicycle upside down:
① Sit down, with your legs slightly bent together, your feet flat on the ground, your arms drooping naturally, your back straight, and your eyes looking straight ahead. Be careful not to support the ground with your hands, but to sit up straight with the strength of your back.
② Lie down slowly, with your legs straight, arms at your sides and palms up. Keep breathing evenly and slowly, use the strength of abdominal muscles to slowly lift your legs at 90 degrees to your body, then exhale to contract your abdomen, hold your back with your hands, hold your elbows on the ground, and hold your body upright. Be careful not to support the ground with your arms when you raise your legs to 90 degrees with your body. Keep your legs straight all the way and try to control your center of gravity. When you continue to straighten your back from 90 degrees, you can use your hands to support your back slightly, but be careful not to use too much force or kick your leg backwards, otherwise you will easily turn over and sprain your neck. As long as you keep your back straight and use your hands slightly, your body will naturally stand up.
③ Keep breathing evenly. After the posture is stable, exhale slowly, tuck in your abdomen, bend your right leg as far as possible, and try to touch your forehead with your knees, but don't use force, just try your best.
(4) Then exchange, the left leg contracts and the right leg straightens, gradually increasing the speed. Pedal like riding a bike, and breathe evenly. You can pedal silently 100 times. Then slowly put down your body in a controlled way, put down your back one by one, and then put down your legs. Pay attention to control the center of gravity when pedaling, don't relax your back, just keep it straight at all times. Finally, the body returns to the posture of lying flat and relaxes the joints and muscles in all parts.
The key to this movement is to control the center of gravity, which focuses on the coordination of hands, legs and back. Don't support your body with your hands too hard, keep your legs as straight as possible, and keep your back straight at all times, especially when riding a bike. Don't relax your back. In addition, each movement is independent. Don't let yourself be lazy because of inertia, such as the process from sitting on the ground to propping up your body. Don't lean back to support your body. On the one hand, you can't exercise abdominal muscles and thigh muscles, on the other hand, you are easy to lose your center of gravity and get injured.
At first, you may not be able to control this action so freely. If the posture stability is not high, you can push 30 times in each group first, and then gradually increase the difficulty. If your posture is correct, you should feel the pain of stretching and squeezing your thighs and abdomen after this exercise, and other parts should be relaxed.
2, thin abdomen and thin thighs have a good effect.
(1) Stand with your feet about shoulder width and your knees slightly bent. Inhale and stretch your arms forward.
(2) After the arms reach the high point, naturally throw them back and hold their fists lightly. Be careful not to bend your arm.
③ Exhale, with hips as the fulcrum, with bent back, arms at both sides of the head and face down. Keep your back and neck straight. Abdominal breathing means that the abdomen bulges when inhaling and contracts when exhaling. The entire pelvis should be actively extended backward to lengthen the back.
(4) Keep this action for half a minute and keep breathing evenly and gently. Finally, exhale thoroughly, then inhale, get up slowly, exhale, put your arms back to your sides and close your eyes to rest. Relax your hips and thighs, while relaxing your back and shoulders.
If you feel relaxed when doing this action, it is likely that your posture is not correct. The key to this movement is the third step, that is, the arm must be stretched forward as far as possible, and the pelvis should be stretched backward as far as possible, thus lengthening the body. At this time, the deeper the leg bends, the greater the strength of this action. If you can sit like a horse stance just like that, it is most effective for thin thighs. Another key point is abdominal breathing, that is, in order to maintain the above actions, the abdomen must expand and contract with breathing. So this action looks simple, but it requires more details. If you can notice the above points, after completing this action, you should feel that your thighs are stretched and sore, and your abdomen is slightly hot. Finally, you should feel very comfortable when you stand and relax. It will be a bit difficult to make standards at first, just practice a few more times.
3. This set of stovepipe abdomen movement is divided into three movements, and it is more and more difficult from left to right. The specific method is as follows:
① Legs together, heels together, toes slightly apart, always keep legs straight.
Inhale deeply and bend over while exhaling. Don't be too radical, just try your best. Keep breathing evenly. When exhaling, you can further press your body and keep your legs straight.
③ The difficulty of the three movements from left to right is gradually increasing. In turn, the fingertips of both hands are required to touch the ground, the ankles are held by both hands, and the palms are crossed and everted so that the palms touch the ground completely. It's hard to get it right at first, so there's no need to force it. As long as you try your best to feel the stretch of the thigh root when doing these movements, you will achieve your goal. Generally speaking, your thigh should feel a little stretching pain at this time.
4 pay attention to the coordination of hands and legs, not only to keep hands touching the ground, but also to keep legs straight; People with poor balance should pay attention to controlling their bodies as much as possible, and don't lean forward, otherwise they will fall easily because their center of gravity moves forward.
Although this action is not difficult to do, it is not easy to really do it. This action effectively stretches the leg muscles, especially the thigh root steps, which is very targeted for shaping slender thighs. In fact, stretching exercises like this can exercise the muscles of the corresponding stretching parts and stretch the bones and muscles, but remember that these stretching exercises should be carried out as far as possible before meals.
3. Simple spinal torsion. This set of movements has a good effect on thin waist, thin abdomen, thin thighs and thin arms.
What is done in the demonstration photo is quite standard. The model itself is soft, so it is relatively easy to do. Not everyone can do it at first. Yoga must be practiced within a moderate range, so if you find it difficult to do it, you don't have to do it to the limit. In numerical order, we should do this:
① Choose a spacious and solid place to sit down, keep your legs straight and close together, breathe evenly, and keep your waist straight.
② The left foot straddles the right leg, with the sole attached to the ground and close to the outside of the right calf.
③ The outer side of the right elbow or right upper arm abuts against the outer side of the left knee, and the forearm directly supports the right knee. Inhale and straighten your left arm backwards. At this point, your arms should be stretched back and forth as far as possible, with your palms behind your hips and your fingers backward.
④ Exhale slowly and twist the trunk to the left. After twisting to the extreme, keep your posture and breathe gently. Every time you exhale, you can slightly increase the twist. Note that the twisting action is dominated by the abdomen, waist and buttocks. The neck and other parts of the trunk are only twisted in the same direction and should not be overstressed. Pressing your knee hard with your left arm will help you twist further.
⑤ Slowly return the trunk to the center, and then switch places left and right, as above. Try to stick to this action on each side 1 minute or so. If you feel reluctant, you can stick to it according to your own limits.
⑥ Finally, slowly return the trunk to the center, loosen the legs and arms, and close your eyes to rest. Relax thighs and hips in turn, relax back, relax abdominal muscles and intercostal muscles, and adjust breathing.
This method is not easy to implement at first. If your muscles are hard or you haven't exercised for a while, then you'd better do what you can, for example, when one leg straddles the other leg, you don't have to stick too tightly, or you can try your best to reach the place you can reach without hugging your knees, but you should pay attention to the fact that the twisting action can't be contracted and you must rely on the strength of your waist and abdomen. If you go all out, you should feel a little pain in your waist and abdomen after completing a whole set of movements, and your thighs and arms will also feel stretched.
4. Girls want their hips to become smaller and warped, which can only be achieved through exercise. However, it is difficult to move her hips effectively in general routine exercises, so today I will introduce a very effective kicking exercise. When doing this exercise, we also need to find a chair or table with constant height to assist. The specific steps are as follows:
(1) Keep a distance of two steps from the chair, stand up straight and face the chair with one side of your body. Hold the back of the chair with your right hand, with your left hand akimbo, straighten your left leg and slowly lift it to the top left, try your best to lift it to the highest level, then slowly put it down after staying for 5 seconds, and repeat several times. Pay attention to straighten the right leg when lifting the left leg. This action mainly exercises the muscles on both sides of the waist and buttocks.
② Straighten your left leg, lift it to the front right, and straighten your foot. At the same time, turn left with the waist as the axis, straighten your right leg, straighten your back, and lift your body upward. Lift the left leg to the highest position for 5 seconds, then slowly lower it, and repeat it several times, paying attention to clamping the buttocks as much as possible in the process. This action can reduce the fat around the waist and buttocks.
(3) the body facing the chair, hands hold the back of the chair. Lift your left leg straight to the rear and raise it as high as possible. Keep your back straight and your hips clamped. Lift it to the highest point, stay for 5 seconds, and then slowly put it down. This action is the key to make the hips become warped. You can do more groups. The key is to slowly lift and lower them. The slower you do it, the longer you persist, and the better the effect.
(4) If you want to make the effect of hips tilt more obvious and increase the difficulty, bend your left leg and lift it upward, and your left hand will hold your ankle and continue to lift it upward, which can obviously squeeze and exercise the muscles of your hips.
The above four movements are all demonstrations of the left leg. Just change your right leg after you finish exercising your left leg. There is no difficult part in this kick shaping exercise. The key is to lift each leg slowly and then put it down slowly. You will find that this way is the best way to exercise hip 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.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
1 min thigh slimming exercise
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.
Standard weight (kg) = height (m) × height (m) × 22 (reference value). That is to say, you should take /58/ kg as the standard now.
You are only 13 years old, and you are 163 cm. If you lose it, you must be a tall girl. Come on!
Here's a little plan (try it):
Option 1:
If you want to lose weight, don't be eager for quick success. Take your time. After losing weight quickly, it must be a quick rebound!
If you want to lose weight, you can't take diet pills.
If you want to lose weight, please start with your eating habits and lifestyle!
Option 2: lose weight by walking
Sports doctors found that walking is the best aerobic exercise. Long-term walking can increase energy consumption and promote more energy in the body.
Utilization of excess fat. Adults who are obese because they eat more and exercise less can lose weight if they can keep exercising every day and control their diet reasonably.
Effect.
It is reported that in California, some obese people who failed to diet and lose weight, under the guidance of experts, still maintain their usual eating habits, but require one year.
You should walk in the park for at least 30 minutes every day. After one year, all the people who implemented this plan lost weight, with an average weight loss of about 10 kg per person.
Kim. The advantage of walking to lose weight is to lose fat instead of muscle, which is different from the loss of muscle tissue caused by dieting.
It takes a certain pace, speed and distance to lose weight and shape with "walking", which is different from walking and jogging, and it is simple and easy to do.
Ok, the weight loss effect is remarkable, and it is considered to be the most suitable weight loss and bodybuilding method for middle-aged and elderly people. The specific practice method is as follows:
1. The correct walking posture is that the stride is larger than normal walking, the upper body leans forward slightly, the arms swing back and forth, breathing naturally, paying attention and being big.
Walking like a meteor, the speed is gradually accelerated and the distance is lengthened.
2. The walking speed is per minute 133m (about 7km/h), and the heart rate is 70% of the maximum heart rate. You should walk a lot in a day.
60 minutes or 10,000 steps a day.
3. Walking speed can be divided into five types: very slow, slow, medium, fast and fast. Very slow speed is 2.5 ~ 3.0 kilometers per hour, every minute.
The number of steps is 60-70; Slow speed 3.1~ 4.0km/h, with 70 ~ 90 steps per minute; The medium speed is 4. 1 ~ 5.6 km/h.
Steps per minute 90 ~120; The high speed is 5.7 ~ 6.4 kilometers per hour, and the steps per minute are121~140; Quick requirement
It takes 100 km to walk100 ~10 minutes, and the number of steps per minute is greater than 140.
4. Mildly obese people can choose to practice quickly, moderately obese people can choose to practice slowly, and severely obese people can only choose to practice slowly.
Exercise every day, mainly on the flat ground, for 40 ~ 60 minutes each time. Step by step and persevere.
Before and after walking to lose weight, do some unarmed exercise and relaxation activities. When walking, don't wear too many clothes, shoes should feel comfortable, shoes
The heel is preferably a rubber sole.
Walking weight loss training program
The ideal place for walking is outdoors, preferably on the hillside. Nothing is more wonderful than walking in the wild!
When the weather is bad, you can walk indoors. For example, in the gym or at home with the help of a walker. First of all, you should find your own balance point, slow down your walking speed at first and gradually improve it. Look forward, not down, or you will lose your balance. Don't loosen the handle of the walker until you are sure. Whether outdoors or indoors, you can refer to the following three walking training plans. You can choose one of the schemes or combine them. 3 ~ 6 times a week, 20 ~ 60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan.
Primary walking training program
Basic stage: This stage is the basis of training walking. Take a walk 3 ~ 4 times a week. You choose to walk faster than walking. Each walk time is about 10 ~ 20 minutes, and then gradually increase the walking speed and time.
1 ~ 2 weeks: During these two weeks, I focused on training my walking posture, relaxing my shoulders, slightly contracting my shoulder blades, holding my chest out and abdomen in. Take a walk 3 ~ 4 times a week; 3 ~ 4 weeks: You should increase the speed by 5 ~ 10%. For example, your walking speed is 4.5 km/h in 1 ~ 2 weeks, and you can increase the speed to 4.7 ~ 5 km/h; 5 ~ 6 weeks: You can choose hills for walking training.
Intermediate walking training program
Step: Step is the intersection of up and down, high intensity exercise and low intensity "recovery", which is the so-called intermittent exercise method. Such exercise is of great benefit to the cardiovascular system.
Go quickly: the speed should not be faster than 7.2 km/h; Walk slowly: the speed is not slower than 4.8 km/h.
1 ~ 2 weeks: intermittent exercise ratio: 2:2 (fast walking for 2 minutes, then slow walking for 2 minutes); 3 ~ 4 weeks: the interval is 3:2 (walk fast for 3 minutes, then walk slowly for 2 minutes); 5 ~ 6 weeks: Intermittent exercise ratio: 3: 1 (walk fast for 3 minutes, then walk slowly 1 minute).
Advanced walking training program
It is best to choose hills or hills for walking. First walk up the mountain for 2 minutes, and keep the heart rate at 85% of the highest heart rate. Then turn around and walk down the hill for 2 minutes, and reduce the heart rate to 60 ~ 65 of the highest heart rate. The faster you walk, the better you feel. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs.
1 week: Walking training with slightly changed rhythm, start walking at a relaxed speed, such as 4.8 km/h, so that your highest heart rate is around 65%, then walk up the mountain at a faster speed, pay attention to rest in the middle, and then repeat the exercise; 2 ~ 4 weeks: increase the walking speed to 6.4 km/h; 5 ~ 6 weeks: increase the walking speed to 7.2 km/h.
Option 3: Weight loss exercise
(1) This set of slimming exercises can help you lose weight easily, including the following eight sections:
Abdominal breathing exercises, about 1 ~ 2 minutes. Take a standing posture, open your feet, lift your arms up and abduct when inhaling, recover when exhaling, and contract your abdominal muscles slowly and forcefully.
Practice standing still for about 3 ~ 5 minutes. Raise your legs as high as possible and gradually speed up the frequency.
Relax and practice 1 ~ 2 minutes. Relax your shoulders and put your hands on your hips.
Piling practice, about 2 ~ 3 minutes. Open your feet and bend your knees at an angle of not less than 60 degrees when squatting.
Do sit-ups for about 2-3 minutes. Take a supine position with your legs shoulder-width apart and your feet on the bed. When practicing, raise your arms straight to your sides, and then try to sit up by inertia. If you have difficulty sitting up, you can tie a rope at the foot of the bed and sit up with both hands holding the rope.
Swallowing balance exercise, about 2 ~ 3 minutes. Take a prone position, raise your head as far as possible when inhaling, and stretch your arms back at the same time, and relax and recover when exhaling.
Straight leg lifting exercise, about 2 ~ 3 minutes. Take the supine position, raise your legs to 45 degrees when inhaling, and relax and recover when exhaling.
Dynamic breathing exercise, about 1 ~ 2 minutes. Take the supine position, raise your hand and abduct when inhaling, and put your hands on your side when exhaling.
The above exercises are suitable for obese people with good cardiovascular function, and those with poor cardiovascular function can practice other weight-loss exercises under the guidance of doctors.
(2) Weight loss exercise that makes your figure eye-catching (multiple pictures)
See/body/ssjs/0501/30981_1.html for details.
Option 5: Dance modern dance
Go to the video store to buy a dynamic tape or VCD and dance to the music (valid for 30 minutes).
Option 6: Go to Baidu to "lose weight" and find your favorite method (see Resources for the website).
Remember that losing weight is very important!
References:
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