It's hard to lose weight, and it's even harder to lose weight on thighs. To this end, bodybuilding experts suggest that women with thick legs should start from the following three aspects.
Do full-body exercises to reduce the weight of thighs.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing, climbing stairs and so on. Running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often can't persist. Walking and running will be much better. When you don't feel difficult, 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 practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3-5 times a week. Stick to moderate or low-intensity exercise, that is, reach 60% of the maximum exercise intensity, which can consume more fat. If you find it difficult to maintain this amount of exercise, you can start with a small amount of exercise and then gradually strengthen it. You can also master the intensity and time of exercise flexibly. 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 making an exercise plan, it is 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 amount of exercise per week should not exceed 20%. The best way to judge yourself is that your body can 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 65438+ 0-2 hours before meals, such as morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching is one of the most effective methods for thigh fitness. Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the 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 kind of exercise can also be carried out when the body is standing. One leg stands to keep the body straight, and the other leg stretches backwards to make the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways, lying flat 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 the body, then supporting the thigh on a table or chair at a 45-degree angle, and then lifting the leg close to the floor to 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 "striding". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. At the beginning, it is best to do two groups on each leg, each group 10 times. Then gradually increase the number of times. Like other sports, you can slow down first and let your legs get the same degree of exercise. The advantage of this kind of exercise is that it can change the relaxation state of muscles and make the appearance look more fit.
Reasonable diet
Experts believe that most people who fail to lose weight in their legs are mainly because they rely too much on exercise and don't pay attention to diet. These people tend to obviously limit their calorie intake, but they don't think much about the role of fat in it. Therefore, the diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty foods, such as fast food.
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Three new rules of golden leg
On the one hand, many girls are worried about how to lose weight effectively, on the other hand, they are thinking about how to beautify their legs in order to reach the new standard of beautiful legs, that is, the knees are smooth without fat, the ankles are slender and not bulky, and the calves are slender as radishes. Girls who want to show their legs in spring can't help but read the new golden leg rule in 2005 and "do it well" as soon as possible, so that you will have the capital to "show" your legs when spring first appears!
Golden leg beauty rule 1: bare knees without fat.
This year, no matter how skinny you are, remember that the first task is to get rid of the fat on your knees and make your skin smooth and firm. If there is excess fat here, it will make your legs look short and thick, so be sure to find ways to make them tight. Beauty who likes to wear miniskirts should work harder, because the distance from the skirt to the knee exceeds 10 cm, and the knee part naturally becomes the focus of attention. If there is fat and loose muscles on the knees, it will destroy the aesthetic feeling of the legs and affect people's aesthetic vision. Who doesn't want to see the beautiful scenery? Looking at something pleasing to the eye is a great enjoyment of life! What beautiful legs? And your legs are beautiful, which is good for people and yourself.
In addition, some people have no fat in their knees, but later they have it, which leads to knee hypertrophy. This is mainly caused by the long-term bad posture of their legs. Because their knees are dislocated, fat accumulates, forming a visual joint. If corrected in time, it can be improved.
Leg skill ABC
Answer: Do more leg stretching exercises such as leg press and kicking.
B: massage with slimming cream or go to a beauty salon for maintenance;
C: Of course, cosmetic surgery is for those with severe symptoms. Knee thin face can beautify the lines and enhance the beauty of the whole leg shape. All Hollywood female stars do this, but it should be noted that they have to do it in a reputable professional plastic surgery institution to make people feel at ease.
Have you found that your legs have no lines, a little fat and a little thick? Want to improve, there is always a way! We can use it together with sports and leg beauty products to make our legs more slender! Know what kind of leg you belong to, and then cooperate with the exercise. As long as you persevere, you can guarantee a pair of beautiful legs.
Golden Leg Rule 2: The ankles are slender and not heavy.
The second rule of stovepipe is that the ankles are slender and not bulky, and there is a sense of tightening. The thighs and calves are slender, and if the ankles don't shrink suddenly, the legs still lack the beauty of lines. On the contrary, even if the thighs and calves are the same thickness, as long as the ankles are slender, there is still the beauty of lines. Some girls can't say that their legs are thick, but because their ankles are thick, the whole leg looks so thick that they are dubbed "elephant legs".
Some people think that this is mainly due to their natural thick bones. In fact, the thickness of the ankle is not determined by the size of the bone. If the content of salt and oil in food is too high, the body circulation is not good, which leads to toxin accumulation and leg edema. Coupled with long-term lack of exercise, it is easy to produce fat accumulation at the ankle, forming a thick ankle and becoming "like a leg". This is not a good thing. If you are unlucky enough to fall into this category, you must do something quickly! If corrected in time, it can be improved.
Leg skill ABC
Answer: Do more exercise that can move to the ankle to accelerate the circulation and metabolism of leg body fluids. For example, some flexible leg movements in yoga have this function. Therefore, it is a good way to practice yoga when you have time.
B: Soaking your feet with hot water before going to bed every night, rubbing your ankles with your hands, and rotating your ankles left and right can speed up blood circulation and metabolism and prevent edema.
C: Reduce the intake of salt, adhere to a light diet, especially for people with poor renal function, and avoid the symptoms of edema aggravated by kidney overload. We should eat more fresh fruits and vegetables, such as tomatoes, cucumbers, bananas, apples, grapefruit and so on, which are beneficial to the metabolism of leg body fluids. It can beautify both the legs and the skin, killing two birds with one stone.
Recommendation: Skip rope and jump off your elephant leg.
Golden Leg Rule 3: Legs are as slender as radishes.
If you look closely, you will find that if the thickest part of the calf is higher, it will make the leg look slender and slender. This is what we often call radish legs. The leg shape looks beautiful and symmetrical, and the thickness is moderate. No increase or decrease is the most ideal leg type. Therefore, whether the leg is thin or not depends on the position of the thickest part of the calf. If this position is high, it can miraculously make the calf under the knee look very long. In order to make the calf slim, we must find ways to improve the position of the calf, that is, let the calf become thinner first, and at the same time pay attention to relaxing the muscles in the calf to avoid hardening.
Leg skill ABC
A: Doing physical training, such as ballet and Pilates, not only helps to beautify the calf lines, but also helps to keep fit. Long-term persistence will benefit both body and mind.
B: Professional leg care. Skinny leg courses in beauty salons can effectively improve the symptoms of leg edema and muscle sclerosis. By using massage oil, massage techniques and instruments, beauticians can stimulate the blood circulation of calves and accelerate the decomposition of fat, especially the bandage stovepipe method, which has a good effect and is worth a try. & gt& gt& gt& gt Look at the leg cheats of those beautiful stars.
C: coarse salt makes beautiful legs. Nowadays, coarse salt and stovepipe are popular among urban women. I heard the effect is not bad. If you have beautiful legs, why not try it? Crude salt itself has the characteristics of sweating and fever. After use, it can help the human body to excrete excess water and accumulate toxins, and accelerate the decomposition of fat consumption. The operation method is simple. Before taking a bath every day, take a cup of coarse salt and add a little hot water to make a paste (to the extent that it won't fall off when applied to the body), then apply it to the part of the leg that you want to lose weight and do some massage appropriately. After about 10 minutes, rinse off the coarse salt with hot water, and then take a bath. If your skin is sensitive, you can't use ordinary coarse salt, but you can also buy more refined bath salt to use. This method is especially suitable for people who don't like sports by nature. If you insist on it every day, it will usually take one to two weeks to get results.
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Since early spring, leg beauty program.
Spring is coming, and charming spring clothes are waving to you. Leg training is imminent. Although the ratio of leg muscle to fat and the length of leg are congenital, experts in sports science believe that the role of acquired exercise is undeniable. If you want to have beautiful legs, start exercising today.
Leg fat may be the most difficult part of human body fat to burn. If you want to stovepipe, you must first burn the excess fat in other parts. In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3 to 5 times a week.
If you insist on moderate or low intensity exercise, you can eat more fat. The best time for exercise is about one or two hours before meals, such as early morning and afternoon.
This kind of fitness includes aerobic exercise such as walking, cycling, cross-country skiing, climbing stairs and swimming, among which walking and swimming are the best.
Walking is a good way to burn calories, especially for women with thick thighs. It would be better if it could be supplemented by jogging.
Swimming is also a systemic aerobic exercise, but the effect of swimming on thighs is not too great. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
pretty legs
1. Stand with your feet in tandem and raise your heels. Then bend your legs while your upper body and heel are vertical.
2. Stand with your feet apart, keep your back straight all the time, then bend your knees and lift your hips.
3. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.
4. Two arms droop, one leg kneels, the back keeps straight, and the other leg stretches backward until it is parallel to the ground.
5. "Step by step". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. Do each movement 20 to 25 times, at least once every other day. After getting used to it for a few weeks, do these actions again, that is to say, after doing it once, rest for 60 to 90 seconds and do it again.
Local exercise of the leg
Stretching is one of the most effective ways to beautify the legs. The specific operation is as follows:
Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward 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.
You can also do it while standing, with one leg standing to keep your body straight, and the other leg extending backwards to make your thigh as straight as possible and parallel to the ground.
If you walk sideways on the bed or floor, one leg is close to the floor, and the other leg is lifted upward until the leg forms a 45-degree angle with the body, then the thigh is supported on a table or chair at a 45-degree angle, and then the leg close to the floor is lifted to make it close to the thigh.
This exercise can strengthen the muscles of the inner and outer thighs, thus maintaining the balance and symmetry of the thighs. Of course, it can also be combined with "striding".
Poor walking posture will lead to leg obesity, which is not conducive to bodybuilding. Common mistakes in walking posture are: kicking, kicking, walking inside the figure of eight, walking outside the figure of eight, walking on tiptoe and so on. So be careful!
In addition to paying attention to the balance of dietary calories, sesame, apples, eggs, spinach, celery, grapefruit, papaya, tomatoes, kiwi and other foods have been proved to be of great benefit to leg shaping, so you might as well eat more.