Hip:
■ Hip slimming method:
Hip obesity has always been a problem for many friends, which has a lot to do with diet and sitting posture.
Here are some methods for your reference:
dietary respect
Slimming tea ※
To get rid of the fat in the lower body, I suggest you drink slimming tea. You can buy hawthorn and chrysanthemum and add water to make soup, and then put it in the refrigerator to drink it ice. This recipe can reduce blood fat, but remember to drink it after meals, and don't drink more than 250C C. C once. Just drink it after lunch and dinner in a day. Stop eating if your stomach is upset.
sitting position
Correct sitting posture: ※:
When you sit down, your waist should be straight. You'd better put a waist pad behind your back and raise your center of gravity upward, so that you won't put all the weight on your hips and abdomen.
Make your hips fatter and fatter.
■ Five magic weapons for thin buttocks
● Climb stairs:
Climbing the stairs is simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb the stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
● Push the wall:
Legs together, hands against the wall, legs straight, hips extended outward 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
Low standing squat:
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
● Squats forward and backward:
Elastic rope or skipping rope can also be used as an aid. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees.
● Golden Rooster Independence:
Find a chair, hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed.
■ Hip aerobic exercise
Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.
(Hip lift exercise 1)
1. The body is in a kneeling position, with hands open and shoulder-width on the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
(Hip-lifting Exercise 2)
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times
(Hip-lifting Exercise 3)
1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).
2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.
3. Repeat for 30 times and then change feet.
(Hip-lifting Exercise 4)
1. Lie on your back with your hands and feet straight.
2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.
3. Stop at a place 30 cm above the ground and stand still 1 min.
PS: Keep your back off the ground, keep your knees bent, and don't use force on your shoulders and arms.
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2. Thin thighs:
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.
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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.
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3. stovepipe:
Bed leg reduction
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
Subway leg reduction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
Office leg reduction method
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
Food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg 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.
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.
Reduce leg massage
1. Sit in a chair, lift one foot at right angles, and beat the calf with your fist for about 5 minutes.
2. As shown in the figure, one foot is straight, the other foot is slightly bent, and massage in zigzag direction from the feet and eyes with two palms. Do your left and right feet for 5 minutes.
Strengthen your upper body:
One-arm dumbbell rowing
This is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear.
Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.
Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.
Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more.
Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise.
Second, pull down the chest.
Wide grip pull-down (mainly for latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back.
Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width.
Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense.
When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi.
Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back.
Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles.
Third, row with a single-arm paddle.
It can teach you to fully contract and stretch the latissimus dorsi, and you will feel the strength of the latissimus dorsi strongly, and at the same time, it can improve the efficacy of the nervous system to dominate the latissimus dorsi.
Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support.
Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle.
Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand.
Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder.
Fourth, stand upright and lift horizontally.
Deltoid muscle is the main muscle group of shoulder. Most practitioners think that prone and side lifts are simple shoulder exercises. In fact, the part behind the deltoid muscle is larger than the shoulder. Therefore, it is very important to have a strong and developed deltoid back when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats".
Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite.
Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover.
Number of groups: make 3 groups, 10 times/group.
Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles. .
Everything you ate was taken away by your bones. Remember to eat more protein-rich: eggs!
Meat.
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