1, the fastest way to stovepipe.
1, massage with hot water and cold water in the bath.
Be sure to wash standing when taking a shower, which can also help you consume more calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.
2. Do leg lifts.
After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat.
Step 3 practice yoga
Yoga takes a long time to see the effect, so yoga can not only eliminate body fat, but also shape slender lines and perfect posture through stretching. Standing and stretching on one leg is most suitable for stovepipe. It can not only stretch the legs, but also enhance the strength of the legs and exercise the sense of balance.
4. Bicycle posture
Before going to bed at night, lie on the bed, lift your feet and pedal your bike for 200 to 300 times a day. Practice scissor legs after you finish. The legs are separated by about 80 degrees, then closed and then separated. A * * * 80 times apart. Bicycle pedaling is very effective for the fat on the front side of the thin thigh, and scissors legs can be used for the fat on the inner side of the thin thigh.
Step 5 jump rope
Studies have shown that skipping rope 10 minutes is equivalent to jogging for 30 minutes. At the same time, skipping rope has a certain exercise effect on the cardiopulmonary system. Skipping rope is a low-cost and high-energy sport. But when you start to practice skipping, you can have a rest, but the rest time should not be too long, otherwise it will affect the exercise effect. Long-term exercise will tighten your legs.
Step 6 get down
Squats also have a good effect on stovepipe. Squat can focus on the lateral and medial muscles of stovepipe, and pear-shaped MM needs to practice squat more. When practicing squats, you can also watch TV or read books to divert your attention, which not only makes the practice easier, but also saves time. Squats take 20 to 30 minutes to be effective. Squat has higher requirements for knee joint, and MM with joint injury should practice seriously.
7. Dry-clean trouser legs
Hold a thigh with both hands, then gently massage it from the root of the thigh to the ankle, then massage it from the bottom up, and go back the same way. Massage it back and forth for more than ten times, lasting about 20 minutes each time, which can not only achieve the effect of stovepipe, but also prevent varicose veins, edema and muscle atrophy of lower limbs.
8. Rub your legs and stomach
First put your legs flat on the bed, then put your calves between your palms and knead them spirally, about twenty-five times on each side, and then make five times with a * * *. This can promote the blood return of the lower limb muscles and enhance the muscle strength of the legs.
2, a week of exercise to lose weight plan
The upper limit of a week's exercise time is 14 hour, so what should I do every day in less than 14 hour? Bian Xiao recommended a week-long exercise to lose weight. Exercise as planned every day can not only make your body great, but also reduce fat and weight.
Monday: running+upper body equipment exercise
This is the most regular gym diet. Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Under normal circumstances, you can lose weight by running for 30 minutes. If you want to lose weight better, you can extend the running time to 45 minutes to 60 minutes.
Running is a whole-body exercise, and the equipment movement after running is mainly aimed at a certain part of the body. For example, when you want to slim your arms, you can use dumbbells to do several groups of swing arm movements.
Tuesday: Aerobics+Upper Body Equipment Exercise
Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Aerobics is to follow the rhythm of music, which is more interesting than running. A set of aerobics consists of several groups of movements, which can exercise all parts of the body.
On Monday, I did upper body equipment exercises. If I stop suddenly on Tuesday, the effect of exercise will not be great. So you can continue to exercise different parts of your upper body on Tuesday.
Wednesday: Yoga
After Monday and Tuesday's exercise, the muscles will be tight, and some beginners may have muscle aches. At this time, you can find a concentrated time, do a whole set of yoga, stretch and relax your muscles, and trim your body curves at the same time.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume a lot of energy. Its main feature is an active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.
I did upper body exercises on Monday and Tuesday, while spinning mainly exercises the lower body, so that all parts of my body can be exercised after one week. However, it should be noted that when riding a spinning bike, you should control the speed, neither too fast nor too slow, and protect your knees.
Friday: Hot Yoga+Jogging
Hot yoga is also one of the most popular sports for women, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.
Saturday: swimming
Swimming has a better slimming effect than running. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, thus achieving the effect of slimming. The prime time for swimming is 40 minutes. In order to achieve better weight loss effect, each swimming time can be slightly more than 40 minutes, but it should not be too long.
Sunday: brisk walking+outdoor yoga
You can have a good rest on Sunday. But rest doesn't mean not doing exercise, but reducing the intensity of exercise, taking time to do more outdoor activities, breathing fresh air and relieving stress. Fast walking has a better weight loss effect than walking, and it is not tired of running. Therefore, on Sunday, you can go for a quick walk on the outdoor path. If you are tired from walking, you can take a short rest, then find a lawn, do outdoor yoga and stretch your muscles.