It's hard to lose weight, and it's even harder to lose weight on thighs. To this end, bodybuilding experts suggest that girls with thick legs start from the following three aspects.
Do full-body exercises to reduce the weight of 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 down, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, straighten the other leg to the 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. -Stand on your legs and keep 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 the bed or floor on your side, with one leg close to the floor and the other leg lifted upward until this 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 advantage of this kind of exercise is that it can change the relaxation state of muscles and look more fit from the outside.
Pay attention to a reasonable diet
Experts believe that. Most legs are unsuccessful in losing weight. 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.
Slender leg method
Within a week, my fat legs will be reduced to what I can wear now! And it has not rebounded for three years now. This method is more troublesome, but if you stick to it for a week, as long as it takes a week, it will definitely work!
The first thing you need is as follows:
1, a softer weight-loss soap that doesn't rebound (I forget the specific name, anyway, it's not the kind that specializes in leg beauty, but the soap that comes from weight loss, that is, weight loss)
2, loofah towel, a little harder.
3. Plastic packaging
4. Thin and warm cotton blanket
Rub the soap on the towel of loofah until it is red and hot for about 5 minutes, and then wash it off with hot water. Then spray your legs with hot water that you feel a little hot until it is red and hot, which is also 5 minutes. Dry it immediately and wrap it in plastic wrap before the legs get cold. * * * Four is enough, two for each thigh and calf. Immediately after that, wrap it in a cotton blanket for 20 minutes. Then you can wash it! When you tear off the plastic wrap, you will see that it is wet!
And it must be the hottest two months in summer! Can't turn on the air conditioner! Just like a sauna! Then control the right amount of food this week and be sure to drink more water! Even at that time, I drank two 2L bottles of wine a day!
In fact, the whole body will be thin, but the legs are the most obvious! Maybe some MM is absolutely invalid, but the double effect is super good!
Some MM are afraid of being bad for the skin, but think about it, it only takes a week. After such a long time, my skin is not bad when I come back. I think my skin is no worse than before!
Besides, you can also do sports:
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 to do it three times with 10 second, 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). The initial goal is 10 seconds to do 10 times, and then accelerate after getting used to it.
Lateral thin thigh:
Stand at attention. Lift your right foot to the right and your left hand to the left. At this point, pay attention to the balance of the body, and the trick is to work hard on the legs. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. Get used to it and then accelerate.