A pair of beautiful legs is the key to a woman's charm. Slim and symmetrical can be regarded as an ideal state, but it is not for men. Men with thin legs often hide their shyness by their constant pants all the year round. Of course, it's not a good thing to have fat legs. I feel like everyone else is watching.

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A pair of beautiful legs is the key to a woman's charm. Slim and symmetrical can be regarded as an ideal state, but it is not for men. Men with thin legs often hide their shyness by their constant pants all the year round. Of course, it's not a good thing to have fat legs. I feel like everyone else is watching.

With more and more car owners, it is really convenient to make "long legs" on the wheels, but the side effects are also obvious. Legs are either thin or "degenerate" in shape. The legs that look thick but contain a lot of fat can be annoying, and the thin legs that support the general's belly are even more unbearable. In early winter, men can easily hide these things. Why not take this period as a simple and effective leg exercise method for big men in the coming year and prepare it at home in your spare time? There are many leg beauty programs for women, and the following are several kinds of wide-ranging sports.

One method: step squat.

Preparation posture: open your legs back and forth, with your left foot in front and your right foot behind. The distance should be equal to the length of your legs, and your arms naturally droop and stand upright.

Action: Squat your legs at the same time, bend your legs until the thighs and calves are at right angles, your right leg and knees touch the ground slightly, and your arms and upper body remain unchanged.

Note: You can lift heavy objects (such as buckets commonly used in Shaolin Temple) with both hands to increase the difficulty. This action should be divided into four groups with alternating legs, each group 15-20 times. Don't be too tired and don't give up halfway.

Method 2: Squat with one leg.

Preparation posture: Stand with your left leg, lift your right leg on a high object (such as a window sill or chair), with your arms hanging naturally and your upper body upright.

Action: the left leg squats, the right leg does not move, and the arm and upper body do not change.

End action: the left leg is upright, the other parts are unchanged, and it is restored to the preparation posture.

Note: this action is done in groups, each group 12- 15 times, and the legs are alternately done in four groups.

Can carry heavy objects to increase strength.

Method 3: Stand up and squat.

Preparation posture: feet are shoulder-width apart and toes are forward. Hold the side clamp with one hand, the other arm will naturally droop and the upper body will stand upright.

Action: Keep your feet still, squat your legs, straighten your hips, keep your arms and upper body unchanged, and keep your upper body and thighs on the same plane.

End operation: restore to ready state.

Note: the upper body and thighs are always horizontal during the whole movement, and the movement can be divided into four groups, each group 15-20 times. Appropriate weights can be placed on the chest to increase strength.

Ok, note that the above three methods should be completed in the same training, at least three times a week, and eat more foods with high protein content, such as meat, eggs and milk. I believe your legs will make you proud soon. However, in order to get reasonable and best results, we should go to the gym and conduct more scientific and targeted training under the guidance of professional coaches.

Men get fat, starting with their stomachs. At first, only one person could observe this slight change, but later, it has become a common feature. So, how should men prevent abdominal fat accumulation?

1. Take effective exercise.

In order to reduce the lower abdomen, unrestricted dieting and belly wrapping methods can not only strengthen abdominal muscles, but will affect people's health. You should take part in more physical exercises, such as running, mountain climbing, cycling, swimming and playing ball games. , can reduce abdominal fat.

Step 2 eat moderately

Eat less sugar, starch, animal fat, etc. And eating seven points full can promote the consumption of body fat.

3. Do more abdominal aerobic exercise

Sit cross-legged with heavy objects behind your head. Lift heavy objects to your head, exhale and abdomen at the same time, relax your upper arms, put your hands back behind your head, and inhale to relax your abdominal muscles. Repeat 8- 12 times. Keep your ankles closed, lie flat on the mat and fix your feet. Put your hands straight on your head, sit up straight, touch your toes, and then fall down slowly. Repeat 10 times. Hold the doorframe with both hands and let your body hang. Then, tuck in your abdomen, straighten your legs and lift them so that your legs and torso are at 90 degrees Celsius. Stopping for a minute will slowly put them down and recover. Repeat 5~ 10. Stand naturally, gently press your left hand on your abdomen and put your right hand behind your head. Inhale slowly and abdomen, at the same time, press the abdomen inward with your left hand, hold your breath for a while, and then exhale, so that the abdominal muscles gradually relax and arch forward. Repeat 10 times.

4. Abdominal massage to lose weight

This method is simple and effective. It is also suitable for many diseases of digestive system, nervous system and urogenital system, and can be used as a method to eliminate abdominal fat and strengthen the body. This operation method has the advantages of easy learning, comfort and quick effect. During the operation, the obese person lay on his back in bed, unbuttoned his button and belt, and wore only a thin dress on his abdomen. Let the family sit on the left side of the bed and face the obese person. First, move from the upper abdomen to the lower abdomen for 3-4 times by wave pressing method, then press the upper, middle and lower parts of the abdomen with three fingers in turn, and press each part for 2-3 times. But it is not suitable for operation after meals or when you are particularly hungry. After a month of massage for chronic diseases, rest for a few days before massage. According to the weight, it is appropriate to have a pulse and the patient is not painful.

Another method is to put your fingers together and straighten forward, with the palm of your left hand on the back of your right finger, and the palm of your right hand flat on your abdomen, pushing forward hard, and then pushing back hard with the palm of your left hand, moving slowly from top to bottom, like waves in water.

5. daub umbilical rubbing method

Obese people lie on their backs, with their families standing by, and apply vaseline or cooking oil to the operating parts to increase the therapeutic effect of manipulation. Massage the abdomen with palm and palm root for 2~3 minutes, then massage clockwise from ascending colon, transverse colon, transverse colon, descending colon and S-shaped colon for about 3~4 minutes, mainly diarrhea; Compatible with Pingbu Xie Ping, it can regulate gastrointestinal peristalsis, strengthen spleen and promote diuresis, and accelerate the decomposition of subcutaneous excess fat. At the same time, you can repeatedly point, press and dial points Zhong Wan, Qi Hai, Shui, Guanyuan, Uterus and Tianshu, with diarrhea as the main point, so as to achieve the purpose of losing weight.

6. Lower abdominal fat finger pressure

The abdomen is the main part of fat accumulation, with men mostly concentrated in the navel and women mostly concentrated in the navel. If you press your finger on your abdomen, bend your palm slightly and press 15 seconds vertically. If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds.