1, specializes in thin thighs, and the effect is very obvious-riding a bicycle backwards.

Before explaining the action steps, it must be emphasized that you must do some preparatory activities before each action, especially stretching actions such as bending over to relax the muscles of waist, legs and neck, otherwise you will be easily injured during exercise.

Let's take a look at the decomposition steps of riding a bicycle upside down:

① Sit down, with your legs slightly bent together, your feet flat on the ground, your arms drooping naturally, your back straight, and your eyes looking straight ahead. Be careful not to support the ground with your hands, but to sit up straight with the strength of your back.

② Lie down slowly, with your legs straight, arms at your sides and palms up. Keep breathing evenly and slowly, use the strength of abdominal muscles to slowly lift your legs at 90 degrees to your body, then exhale to contract your abdomen, hold your back with your hands, hold your elbows on the ground, and hold your body upright. Be careful not to support the ground with your arms when you raise your legs to 90 degrees with your body. Keep your legs straight all the way and try to control your center of gravity. When you continue to straighten your back from 90 degrees, you can use your hands to support your back slightly, but be careful not to use too much force or kick your leg backwards, otherwise you will easily turn over and sprain your neck. As long as you keep your back straight and use your hands slightly, your body will naturally stand up.

③ Keep breathing evenly. After the posture is stable, exhale slowly, tuck in your abdomen, bend your right leg as far as possible, and try to touch your forehead with your knees, but don't use force, just try your best.

(4) Then exchange, the left leg contracts and the right leg straightens, gradually increasing the speed. Pedal like riding a bike, and breathe evenly. You can pedal silently 100 times. Then slowly put down your body in a controlled way, put down your back one by one, and then put down your legs. Pay attention to control the center of gravity when pedaling, don't relax your back, just keep it straight at all times. Finally, the body returns to the posture of lying flat and relaxes the joints and muscles in all parts.

The key to this movement is to control the center of gravity, which focuses on the coordination of hands, legs and back. Don't support your body with your hands too hard, keep your legs as straight as possible, and keep your back straight at all times, especially when riding a bike. Don't relax your back. In addition, each movement is independent. Don't let yourself be lazy because of inertia, such as the process from sitting on the ground to propping up your body. Don't lean back to support your body. On the one hand, you can't exercise abdominal muscles and thigh muscles, on the other hand, you are easy to lose your center of gravity and get injured.

At first, you may not be able to control this action so freely. If the posture stability is not high, you can push 30 times in each group first, and then gradually increase the difficulty. If your posture is correct, you should feel the pain of stretching and squeezing your thighs and abdomen after this exercise, and other parts should be relaxed.

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.