How to exercise stovepipe
Alternate lifting of legs
Legs are alternately raised and lowered. The leg posture is that the angle between thigh and calf is vertical and the body is standing. The height of the lift is that the thigh is parallel to or slightly higher than the ground. You can't do too much at the beginning of the exercise. If you feel that your thighs are a little heavy, even a little sour and spicy, and the effect has been achieved, you can terminate the practice of the day and gradually increase it every day.
Three groups lift their legs every day.
Leg lifting is a strenuous exercise. Lift your legs very high, and your thighs are parallel to the ground once at a time. Each group should do this exercise 150 times, three times a day, about 20 minutes. In this way, leg lifting can not only reduce our thighs, but also help our vital capacity, waist and calves to a certain extent, so that various functions in the body can operate normally. Search the four-dimensional face-lifting method for more information.
Leg suspension exercise
Lie flat on the bed, keep your legs straight and close together, and tilt your legs together, about 30 to 50 degrees. When you fall, your legs can't touch the bed surface. Continue, this method is very tired, but the slimming effect is also obvious, usually 30 to 50 times, without excessive exercise.
Squatting circulation method
Squat and stand alternately, first of all, you need to stretch your hands horizontally, parallel to the ground, point your hands forward, put your feet together or slightly open, and start exercising. The most important thing is the frequency and times of exercise. This speed doesn't need to be fast, but it can be taken slowly. You don't need a lot of exercise every day. You need to stick to it every day and feel sore in your legs.
Leg alternating landing method
Lie flat on the ground or on the bed, legs straight, legs alternately lifting. This method consumes leg fat faster and can also reduce abdominal fat. This kind of exercise will make your legs too tired to lift. There is not much demand for speed. If you are energetic and want to stovepipe quickly, you can increase your speed appropriately.
Fast stovepipe method
Standing and chimney method
The correct standing posture is also a good stovepipe exercise. The legs are as close as possible, the right leg is in front, the left and right soles are in a "D" shape, the upper body is straight, and it is perpendicular to the ground in a straight line with the lower body. It does not lean forward or lean back, and its arms naturally hang down beside it, holding its head high and chest high. When standing, the weight of the whole body falls on the toes that touch the ground, so the toes must be straight inside the shoes. If they bend or contract, the body will be easily out of balance, leading to the displacement of the lower body bones. The left and right soles are D-shaped, and the heel of the right foot is attached to the ankle on the inside of the left foot.
climb the stairs
According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m.
Sitting posture stovepipe method
Sitting in a chair, your knees are bent together, your legs are naturally in tandem, your feet are slightly outward, your right foot is attached to the inside of your left foot, your arms are naturally bent on your thighs, your upper body is straight, and your head is raised. Compared from the side, the right foot is also very delicate, and the horizontal distance from the medial ankle to the knee is kept at about 10cm. Keep your back straight and leave the back of the chair, separated by 1 punch. It is forbidden to put your legs under the chair and rest your back completely on the chair.
Beating mode
The fastest way to lose weight in legs is simple. Put your fingers together and beat your body rhythmically. The intensity should be appropriate, not too large. The order is from bottom to top. Be careful not to pat your palm on your body, but pat it with the concave palm. At this time, when your palm touches the skin, it will form a depression and make a "snapping" sound, which will not only increase the inclination, but also make your muscles firm.
Walking method
Walking is also a very effective and fastest way to lose weight in legs, which is mainly divided into ordinary walking and brisk walking. Ordinary walking method: walk at a slow or medium speed for 30-60 minutes each time, 2-3 times a day, suitable for places with beautiful scenery. Fast walking: Its standard is to walk 5-7 kilometers per hour, and each exercise time is 30-60 minutes. When walking, the heart rate is controlled below 120 times per minute, which can refresh you.
Frictional contact
Proper friction can promote the blood circulation of the body, so friction is also the fastest way to lose weight in the legs. We all know that proper patting can increase the elasticity of the skin, but do you know that rubbing and patting can also lose weight? The principle is that friction heating will heat up the body's fat, thus burning fat to achieve the purpose of losing weight. Use two palms or soft dry towels to sweep up from the ankle to the thigh, and then continue up, wiping your ass with one hand and your abdomen with the other. Do the left first, then do the right.
deep squat
Keep your legs shoulder width or slightly wider than your shoulders. Keep your back straight, your torso straight, and don't bend. Keep your abdomen tight. Knees and toes are aligned. Keep your knees steady. Don't swing from side to side When squatting, inhale and lean forward moderately. During exercise, keep your knees from going forward over your toes and your heels from leaving the floor. The best squat range is to keep your legs at 90 degrees from the ground. If the leg strength is weak or the knee joint is damaged, you can squat 60 degrees. The lowest thigh should not exceed the ground. Exhale and lift. Do it 12- 15 times each time.
Lie on your back and lift your legs.
Front leg movement ~ Lie on your back and lie flat on the mat, lift your legs together perpendicular to the ceiling, inhale and lift one leg, exhale and slowly fall, and act in the opposite direction. This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist. Practice each leg 15 times, one group or so, 4-5 groups.
Massage scraping stovepipe
Besides tiptoeing, the most effective stovepipe methods are massage and scraping. It is easier to combine these two stovepipe methods! Let's remember the powerful massage formula: "one press, two rubs, three rubs and four beats". It is better to combine it with vertical legs after rubbing. Sit on the bed, with one leg bent over your chest and the other on a plate, and relax your legs. Remember to massage from bottom to top, that is, massage the palm from ankle to knee to soften the fat.
Put a piece of paper between your knees.
Sedentary people often complain that their buttocks and thighs are thick, which actually has a lot to do with sitting posture. The correct sitting posture should be standing on your back and abdomen, not leaning on the chair surface. If you lean back, your back muscles will be stretched, which will easily lead to low back pain for a long time. On the contrary, if you lie on your back and tuck in your abdomen, you can not only prevent abdominal fat accumulation, but also stretch your back muscles, which will help you concentrate on your work. A sedentary person can put a piece of paper between his knees. Many people always cross their legs from time to time when sitting, which is not only easy to hunch over, but also hinders blood circulation. Restrain yourself with such a small piece of paper and stick your legs for a while.