Do you know which ones? The following is what I arranged. Let's have a look.

Recipe:

A large glass of warm water in the morning will make you want to shit. Have a slice of whole wheat bread+a cup of soybean milk or milk+an egg for breakfast. If you are still hungry between noon, eat nuts, but not too much.

For a normal lunch, it's best to eat soup first, not greasy soup, but light soup is the best. But you can only eat until you are 7 minutes full. Eat slowly. Eat more vegetables and less meat, especially pork. If you are hungry at night, eat apples or cucumbers, because they are low in calories and easy to get full.

Try not to eat staple food at night, eat green vegetables, and then eat cucumbers or apples and you will be hungry. By the way ~ remember to drink a glass of water before eating, it will be better. The second is active exercise.

Usually do more exercise and do aerobic exercise. Press for 7 days a week, exercise for 5 days and rest for 2 days. It is best not to exercise for seven days, it will be very tired and the effect will not be good. It is best to exercise from 7: 00 to 8: 00 every night. I jog for two days 1 hour each time. Go swimming for 2 days, 1 day to play basketball * * * Personal preference * * *. Do sit-ups and push-ups before going to bed at night, as much as you can. It is best to stretch your muscles after exercise, which will make your body lines look better. Keep exercising and never stop!

Finally, we should keep a happy mood and drink plenty of water, preferably tea and green tea.

Muscle obesity is caused by too many muscle components in the body, mainly for the following reasons:

1. Improper training method

2. Special living or working habits

3. The influence of genetic factors

Muscle obese people pay attention to moderate exercise intensity, because muscle fibers of muscle obese people are thicker than others. If you do strenuous exercise again, you can lose a lot of fat, but at the same time, it is easy to let the muscles that have begun to shrink develop again. But losing weight is mainly about reducing fat. Fat can't disappear quickly without exercise.

Therefore, if muscular obese people want to lose weight, they must choose some moderate-intensity exercise methods, such as jogging, brisk walking, yoga, stretching, etc., instead of skipping rope to increase exercise time and achieve the purpose of consuming fat. The exercise method is to exercise slowly and continuously in the aerobic zone, with the heart rate not exceeding 130 times | not less than 40 minutes per minute.

Muscle obesity reference exercise plan;

1. Jog or run for 40 minutes.

2.200 sit-ups, 1 min 10 to 15. The posture of sit-ups is also very particular. The posture of the thinnest abdomen is

Bend your legs, hold your chest with your hands, and get up about 45 degrees from the ground to put it down. The time ratio between getting up and putting them down is about 1: 3.3. Usually do more leg press exercises, mainly stretching muscles. After every exercise, be sure to relax your legs and prevent them from becoming muscle legs again.

Key points of stovepipe: first, relax the muscles of both legs and lengthen the hamstring muscles, and the legs will naturally be slender.

Prevent muscular calves;

First, stretching the calf for a whole day, the foot bears most of the weight of the whole body due to gravity. In addition, walking or standing, the calf is easy to become strong and slowly become a muscle. Even when sitting, the leg is still the lowest part of the human body, so stretch the calf.

It is also a very simple action. You can sit in a chair with your legs drooping naturally, or you can lie flat on the bed. First relax 15 seconds, and then try to cross your legs. At this time, you will feel the pain in your calf, then stay at the top 10 second, and finally relax 15 second. Do it again. Do this eight times on each foot, and * * * do six laps. You can do it when you feel hard or a little swollen, and the number of times a day is not limited.

Second, * * * calf * * *

The main function is to prevent the calf from developing into muscle, so * * * should be very hard, not the kind that will be comfortable, but the kind that will be painful and sour. Press * * * hard against the calf to soften the muscles, then pass through the calf from ankle to knee, relax the calf as much as possible from bottom to top, and bend the knee.

Third, adjust the posture and walking posture.

This is the most basic and important point. Correct standing posture can not only correct the unsightly leg shape, but also make the whole person's posture look good, and also make the muscles of hips and thighs strong. As long as you remember to stand up straight with your knees together, keep your waist straight and your stomach up, but stick to it and become a habit, you can gradually see the effect. Walking is also important. The correct walking should be that the toes land first, and the walking path is a straight line. When you walk, your knees will touch and rub slightly.

Skinny leg method to change muscle type;

First, pat the inside and outside of the thigh.

Sit on the ground, put your legs together, and gently pat the outside of your legs with your fist. Then spread your legs apart and beat the inside of your legs with your fists.

Second, lunge leg press.

Put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward. Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and do it again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible. Third, stretch on your back

Bend your knees well, keep your calves as close to your thighs and hips as possible, and put your hands behind your back. Lie down slowly until your body is close to the ground and your hands are flat beside you. Action duration 15-30 seconds. Do it once a day.

Fourth, pre-stack leg press.

Sit on the ground with your legs crossed and your hands in front. Press the body forward slowly, and look down at the neck and head 15-30 seconds. Switch left and right legs, overlap. Do it again.

If your legs feel hard, it is also possible that the fat density is relatively high. Pay attention to your stovepipe type. For most people, the real culprit of thick thighs is fat. When the legs are not hard, all the hands can pick up are fat.

In general, it is much easier to lose fat than muscle. After a period of effective fat-reducing exercise, in most cases, muscles will indeed become stronger and tighter, but the girth of legs will become smaller. General jogging, relaxing running and long-distance running without competition are all moderate exercises, which will make these fats disappear and have a small degree of muscle development, so these kinds of running will not only make the legs thicker, but also have the effect of stovepipe. Sports with relatively gentle strength also include: riding a bicycle, skipping rope easily, swimming and so on. On the contrary, the intensity of running and strength exercises is relatively high, which can increase muscle volume and thicken legs.