First of all, let's talk about how to build beautiful legs through exercise.
There are more pear-shaped Asians, that is, people with thin upper body and fleshy hips and thighs.
This figure seems to have short legs, so this is also the reason why people think that Europeans and Americans have better proportions. Attention! What I want to say is that you don't really have short legs, but? Fake hip breadth? Give people the illusion.
The outermost upper end of the female pelvis is called? Hip? The wider position of the body can be smoothly connected with the waist and thighs below the waist. Will appear the whole person waist thin legs long, body will be S-shaped, this is the real hip breadth.
Fake hip breadth? How to tell? Besides intuition? Short legs? In addition, there are two ways. You can find one directly without any action.
Do you see it?
Another is that when you walk, your legs stretch back and the fat on your hips is squeezed out.
You can look at your walking posture in the mirror.
Let's see why there is so much fat in the buttocks and legs.
The first reason is that the legs are pronated, which is what we often call O-legs.
When the femur flexes, the movements presented are pronation and adduction. This is related to the fact that traditional women in the East have to pinch their legs, especially when sitting.
But what about this? Editing? Different people do different things. If the thigh clamps the calf apart, then the thigh is actually? Internal rotation? There is a state. Long-term habit formation will lead to leg pronation.
The second reason is sedentary.
Whether at school or at work, you can't avoid sitting for a long time. For example, if I have a meeting for half a day, I can't even sit and cry (; Д? `)
Let me show you P's legs after losing excess fat.
Has it grown a lot ~
I'll teach you how to thin your legs.
Many girls are afraid to do strength training when they go to the gym, for fear of building muscles. In fact, this is a misunderstanding, because girls' testosterone is much lower than that of men, and normal training intensity can't build large muscles, which can only make our muscle lines look better.
You have skills when you practice your legs. How can I practice to make my ass forsythia legs thinner and thinner?
Squat is a very good action. First, you can do squats by learning the strength of hips, thighs and abdominal muscles.
Feet shoulder width apart, toes forward, knees slightly bent. When exerting force, abdominal muscles, inner thighs and buttocks will exert force together. The falling process should be controlled by the buttocks, and slowly come down. Feel the power of these three points. Don't kick when you finally get up, so as to reduce the leg force. Slowly, you will find that your legs are getting thinner and your ass is getting warped.
In fact, this is a key point that will never change, remember! When doing all leg exercises, remember to tighten your hips, abdominal muscles and inner thighs. The strength can make your legs thinner and your hips tilt.
Anyway, that's how I usually practice my legs. Let's see the effect.
Next, talk about how to massage, just take a foam shaft. Stretching fascia can effectively relax the superficial and deep muscles of the legs, thus achieving the goal of stovepipe. Let me tell you how to stretch with a foam shaft. You can do it once and then compare the differences between the two sides. You'd be surprised.
Hamstring muscle: Toe forward, balance with both hands, and roll from hip to knee. In order to increase the load, one leg can be superimposed on the other leg, and pressure can be intentionally applied (the superimposed leg exerts downward force).
Hip flexor: put your arms on the ground, put the foam shaft in front of one thigh, and roll in a small range at the joint between abdomen and leg.
Tensor fascia lata and iliotibial tract: This is a bit difficult, so we provided two photos from different angles. This may be the most painful part. The initial position is lying on the side, and the foam axis is slightly lower than the pelvis. From here, you can gradually roll to your knees, and you can add another leg to increase the load.
Adductor muscle: Put the foam shaft on the inner side of the unilateral thigh, keep the forearm support balanced, and gradually curl slightly above the knee.
Quadriceps femoris: Relaxation is similar to hip flexors. Put your legs on the foam shaft, or you can use one leg to increase strength, like rolling slowly in the direction of your knees.
Middle gluteal muscle and piriformis muscle: Lie on your side, put your hips near the outside on the foam shaft, and roll slowly from top to bottom.
Gluteus maximus: Similar to hamstring muscle, just sit on the foam shaft and adjust the height of your arm to relax the foam shaft deeper.
Legs: similar to hamstring muscles, don't touch the ground on your hips. When rolling, hook your toes as much as possible, extend your toes, overlap one leg on the other, and press down.
Tibialis anterior: It's similar to quadriceps femoris, but this time it's on the front side of your calf.
Fibula muscle group: the outside of the calf, rolling from knee to ankle.
Finally, how to eat it, medium rare and medium rare, can get twice the result with half the effort if you eat it right.
Let's have a look first, shall we? Weight loss elements? Eating more foods rich in these nutrients will help you lose weight.
1, vitamin a
Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?
2. Tocopherol
Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.
3. Potassium
The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.
4. Calcium
The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!
5, vitamin B group
Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.
6. Cellulose
We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.
Now I recommend some foods that help you lose weight in the lower body. In fact, it is to remove edema.
1, seaweed. Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.
2. Sesame. Provide vitamins e, B 1 and calcium needed by human body, especially its? Linseed oleic acid? Ingredients can remove cholesterol attached to the blood vessel wall, grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!
3. bananas. Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.
4. apples. It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. ? Apple? It can metabolize calories and prevent obesity in the lower body.
5, red beans. What's in it? Basic acid? Ingredients can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.
6, papaya. If you eat too much meat, fat will easily accumulate in the lower body. Proteolytic enzymes and cucurbitacin in papaya. Can help break down meat. Reduce the workload of the gastrointestinal tract and make the fleshy legs gradually become bony.
7. watermelon. Cool watermelon, with diuretic elements, can make salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.
8. eggs Vitamin A in eggs can make your legs smooth and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron and vitamins? It plays an important role in removing the meat from the lower body.
9. grapefruit. Unique? Citric acid? Ingredients, make metabolism smoother, low in calories, but potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!
10, celery. It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
1 1, spinach. Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry leg skin and early wrinkles, please learn from Popeye and eat more spinach!
12, peanuts. Where are the peanuts? Vitamin king B2? It is said to be rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.
13, kiwifruit. It is well known that kiwifruit contains a lot of vitamin C. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands to prevent excess fat from thickening the legs.
14, tomato. It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue.
15, coix seed, rich in vitamin e, vitamin b and selenium, can induce diuresis and reduce swelling, strengthen the spleen and stop diarrhea, and whiten the skin.
Work hard and you will have beautiful legs.