Local shaping always depends on instruments and oxygen, which is really indispensable. Guys who don't like to exercise in the gym always want to find shortcuts and shape their legs perfectly at home or in the office, so Gail has to find a personal trainer who is good at "cooking small stoves" to deal with lazy people's ideas.
Wu Qingqing particularly emphasized that it is totally wrong for everyone to think that practicing equipment will make legs thicker. It is impossible to reduce the leg circumference without consuming local fat through instruments. Especially for people who have never experienced fitness, their legs are flabby and have a high proportion of fat. Even if their legs are thin, they look very unsightly, especially on the inner thigh. The technical term is sartorius muscle, which vibrates back and forth with the rhythm of walking, attracting critical eyes.
If you don't go to the gym, you can practice Phoebe's stovepipe exercise at home. If you want to improve your legs immediately, please ask a personal trainer to practice quickly.
At the same time of aerobic training, we should cooperate with equipment practice and carry out weight-bearing exercise;
Every day 15 minutes stovepipe exercise, each action is done symmetrically on both sides alternately, and the order can be changed at will;
Do 10 ~ 15 for each movement, pay attention to adjusting breathing, and exhale and inhale forcibly to relax and recover;
Be sure to adjust your diet, eat less oil and salt, and pay special attention to the daily salt intake of no more than 6 grams, so as to avoid excessive accumulation of sodium ions in the body, leading to leg edema. Remember: no exercise+sedentary+high heels = edema;
Drink 2 ~ 3 liters of water every day. If you eat too much salt, you can drink more distilled water, exercise more and sweat more.
Stand with your legs up.
A. Stand with your hands drooping naturally. When lifting the leg, don't let the upper body touch the leg, keep the body stable, gather the strength of the thigh, make the front side of the thigh flush with the ground, and the toes naturally droop.
B. Starting from action A, open the hip joint so that the bent leg and the body are on the same plane;
C from action b, buckle the hip joint, hold the right knee with your left hand and stretch the quadriceps lateralis femoris.
Arrow squat
Open your legs back and forth, and the leg spacing is roughly shoulder width. Hold your waist with your hands and exhale. Be careful that the knees of the front legs do not exceed the toes. When your hind legs are bent, your thighs are basically perpendicular to the ground.
45 degree forward kick
When standing and kicking forward, keep your toes straight and the included angle between your legs is 45 degrees. Don't emphasize the height of the kick. When kicking back, you can relax your knees and bend slightly. Be careful not to use explosive kicking. Move slowly and rhythmically.
Quadriceps femoris stretching
When standing as shown in the figure, be careful not to lean forward when your legs are bent, keep your upper body upright, tighten the iliopsoas muscles (that is, the muscles connecting thighs and abdomen on both sides of your back), and keep your heels close to your hips for 3 ~ 5 seconds.
Kick back and forth.
Bend over on the fitness ball, balance your hands, straighten your legs, and lift your legs up without explosive force. Use the muscles of the back and buttocks to drive your legs up.
It's helping you lose weight-change your speed and walk at a brisk pace.
As a personal trainer, Phoebe has many tips to lose weight. The most important thing is that the method she teaches is healthy, scientific and executable. Among many weight-loss devices, the treadmill is her favorite. "Walking at variable speed on the treadmill can not only enhance cardiopulmonary function, but also have a very obvious effect on reducing body fat. Walking fast consumes more calories than running on a treadmill for an hour. " In this way, Phoebe has lost 2.5 kilograms of fat in the spring.
In addition, for heavier people, this kind of variable-speed walking is safer than running, with less friction and less damage to the knee joint. She suggested choosing Technogym treadmill, because it can observe your calorie consumption, heart rate and other data in real time, and can quantify your exercise results within a safe range.
With this slimming helper, you need to take special care of your mouth. Phoebe suggests eating more melon and dried seaweed in spring and March, or cooking melon ribs soup, eating less spicy food and drinking more water, which will help you to reduce swelling and lose weight quickly.