1, stovepipe method
First, simple stovepipe exercise
1, air bike
When doing this action, the straight and vertical movements should be in place and stay for a few seconds, so as to exercise the muscles of the legs and legs and achieve the effect of stovepipe. Lift it with your waist, and your legs are still on the platform. Try to ride a bike with your legs straight. Straighten your legs as straight as possible. It's really hard, but hard work comes at a price. Ride for 30 times and then rest for a week. Looking in the mirror will have unexpected effects.
Step 2 kick
Kick the side kick after holding the wall every day, and do several groups left and right, each group 15. Not only can you thin your thighs quickly before going to bed, but you can also lift your hips.
Step 3 crouch
Do half squat every day, with your legs shoulder-width apart, and then squat slowly, but not completely. Half-squatting is like squatting, then getting up and doing this fifty times. At the beginning, if you can't reach 50, you can gradually increase it.
4. Elastic ball
Lie on your back on the floor, put the bouncy ball between your legs, keep this posture, raise your legs and then put them down, and insist repeatedly. This will not only tighten the meat on the inner thigh, but also help to reduce the stomach.
Step 5 shave your legs
Buy a horn scraping board, apply emulsion on your legs, and scrape from top to bottom according to acupoints, scraping 20 times at each acupoint, quickly and forcefully, until the red road is scraped and the left leg is replaced by the right leg. It is best to shave before going to bed every night. After shaving, don't touch cold water and go straight to sleep.
Step 6 take the stairs
Usually take as many stairs as possible, lift your heels when you go up the stairs and bear the weight with your legs. Due to the increased burden on the legs, the burning speed of fat around the thighs can be increased, and the fat on the inner thighs and buttocks can be eliminated. 1 Climb 2 steps, which can tighten the leg shape, avoid radish legs, and also have the effect of lifting the buttocks.
7. Swimming
Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the activities of legs more laborious, and you need to bear greater impact to achieve the goal of stovepipe.
8. Sit-ups
Lie flat, cross your legs and put your hands behind your head, just like doing sit-ups. Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. (This posture looks like crouching. At this time, the mind should focus on the lower abdomen. ) 3. Return to the original posture and repeat the above steps for 30 times. Don't underestimate this method. If you don't do ten, you will feel a little abdominal pain, and if you do thirty, you will sweat.
9. Ride a bike
Lie flat with your legs bent and lifted 45 degrees. Legs alternately extend and contract forward. This posture is like the movement of your feet when you ride a bike. Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.
10, side leg lift
Very common stovepipe movements, so I won't go into details! It should be noted that the buttocks should be retracted inward, and the whole body should be in a straight line as far as possible, and the amplitude of high and low swing should not be large. The point is to be slow and light. This action can also be done conveniently when watching TV, and it will be more effective to remember it several times!
Second, stovepipe massage
1. First, soak the calf with warm water. The higher the water level near the knee, the better. Soak 15 minutes or so to help muscles relax, and the follow-up massage will be easier. The temperature is controlled at around 50, which basically means it feels a little hot.
2. Choose massage oil containing ingredients such as shaping, relieving or eliminating edema, and press about the amount of 50 yuan coins in the palm of your hand for use. Spread it out gently in the palm of your hand first, and then wait for a little while until the massage oil and body temperature are basically the same.
3. Dip the massage oil evenly with both hands, apply the whole calf from top to bottom on the front side of the calf and from bottom to top on the back side of the calf, and bring the rest massage oil to the soles of the feet. The whole process lasts about 3-5 minutes, preferably 5-8 massages. Not too fast. Feel it slowly.
4. The instep slides upward from the depression between the toe roots and pushes it to the ankle twice, and the knuckles around both sides of the ankle bone are massaged with both hands for about 3~5 times. Hold the calf with both hands, press the leg bone in front of the calf with the thumb, and massage from bottom to top, and repeat for 3 times. In addition to the thumb, other fingers should also increase the intensity of massage muscles accordingly. Repeat the whole set of movements for 3-5 times, paying attention to changing posture during the process.
5. Wrap your hands around your ankles and slide your thumb from bottom to top to push the muscles in the lower half of the back of your calf. This is the place where you are most likely to be sore and nervous after standing for a long time. You can slide the left and right hands alternately to push 1 minute or until you feel relaxed, then do it on the other side. Repeat the same as above for 5- 10 times, which takes about 3-5 minutes. Deepen the massage effect.
6. For the calf that is most likely to become a radish leg, pull the calf left and right in turn with both hands, repeat for about 1 minute and then change sides. Knead the muscles on the calf with both hands, massage up and down from the middle, and constantly change the pinched muscles. This massage technique is repeated five times.
7. Lift the back of the calf alternately from ankle to knee with both hands from bottom to top to help the muscles relax again. Repeat for about 1 min, and then switch sides. Just like twisting a rag at ordinary times, twist the muscles on the calf left and right, and then constantly change the twisting place from ankle to knee, and repeat it for 5 times.
2. Slimming exercise
① Stair Skinny Buttock Company or the stairs at home, or even the overpass on the road, are all good places to lose fat on your buttocks. As long as it takes 20 minutes a day, you can consume quite a lot of calories.
2 retrogression.
Because people are used to going forward, once they go back, it will be very difficult and they can consume a lot of heat energy to lose weight. Moreover, when walking backwards, the parts of the body that are usually less exercised can also be exercised, such as the roots of calves, feet, joints under the back, knees and other parts.
③ Sit and lose weight.
When sitting, the waist is straight, so that the lower abdomen naturally contracts inward. Keeping this posture can not only slim down, but also help to exercise the stiff and straight hips. In order to avoid back fatigue, you can put a cushion on the back of the chair and put your feet flat on the ground. This is the correct slimming sitting posture.
④ Take a deep breath
Exhale through the mouth, and at the same time try to close the lower abdomen, just like squeezing gas out of the lower abdomen, so that the fat in the lower abdomen can be taken away. This method can be carried out at any time, and good results can be achieved by practicing it 30 times a day.
⑤ Blowing method
With the help of a ribbon or a piece of paper, you can lose weight by blowing hard twice a day for two months. This is because when we keep blowing, the stomach will feel full, thus further inhibiting the hunger center of the brain, reducing appetite and effectively controlling weight.
6 wipe your tongue and lose weight.
If the tongue coating on the tongue is too thick, it will gradually dull the taste, and often unconsciously aggravate the taste of food, making people want to eat more food, which makes them more likely to get fat. Brush your tongue well every morning and evening to clean the bacteria on your tongue. Taste buds all over your tongue can be stimulated to prevent bad breath, make your taste sensitive and avoid eating too much food blindly. It is recommended to gently wipe it with a toothbrush from the base of the tongue to the tip of the tongue, back and forth 15 times each time.
⑦ slimming method on the bus
When sitting, lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended for as long as possible. This helps to reduce abdominal fat.
Grasp the rings with both hands, spread your feet slightly and lean forward. At this time, you can feel the abdominal muscles tight and exercise the abdominal muscles.
Or holding the railing with both hands, counting the beats, and pushing the abdomen inward at the same time can effectively tighten the abdominal muscles.
Hold the railing tightly with both hands, stand on tiptoe like a ballet dancer, and then put it down when you are tired. Repeated practice like this can beautify the lines of your calves.