sports

1. Squat: The legs are shoulder width apart or slightly wider than the shoulders, the back is straight, the trunk is not bent, the abdomen is kept tight, the knee joint is aligned in the direction of the second and third toes, and the knee joint is kept stable. 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. This action is practiced to the front of the leg, the back of the hip and the hip. Just stick to 3-4 groups. (Suitable for fatty and muscular legs)

2. Squat with an arrow step: the distance between feet is shoulder width or slightly wider, the trunk is straight, the abdomen is kept tight, the patella is aimed at the direction of 2 or 3 toes, and the knee joint does not swing. When squatting, it is best to bend your knees 90. Inhale, lean forward moderately, and exhale to keep your knees under your toes. Feel the tightening of the front side of the leg. This action is suitable for girls with more fat on the front side of their legs. Adhere to 12- 15 times, and 3-4 groups are enough. (Suitable for thick legs)

3, supine legs: practice on the inside of the legs ~ lie on your back and lie flat on the mat, legs together perpendicular to the ceiling, legs inhale to both sides, legs together exhale. Practice each leg 15 times, one group or so, 4-5 groups.

4, supine leg lift: leg front practice ~ Lie on your back and lie flat on the mat, legs together perpendicular to the ceiling, inhale and lift one leg, exhale slowly and move 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.

5, sit on your toes: sit on the mat, hook your toes with your legs together, and slowly straighten your toes. This action can practice your calves. Practice each leg 15 times, one group or so, 4-5 groups.

6. Side leg lift: Keep your body side in a straight line, lift one leg and feel the tightening force on the outside of your thigh. Keep your body in a straight line and slowly lower your legs. Practice each leg 15 times, one group or so, 4-5 groups.

The above actions can be completed continuously, or you can choose to practice according to the current state of your legs, but no matter which action, you must insist on doing enough. At the same time with 30-45 minutes of aerobic exercise, such as running, swimming, cycling and so on.

Diet collocation

1, Banana: The calorie is relatively high, but the fat content is low, and it is rich in potassium, which can reduce the accumulation of fat in the lower body and is an ideal food for losing weight.

2, apple: rich in unique malic acid, can accelerate metabolism, contains more calcium than other fruits, can reduce the salt of the other side's lower body edema.

3, sesame: linseed oleic acid can remove cholesterol attached to blood vessels, which is very helpful for weight loss.

4. Papaya: A unique protein catabolic enzyme can remove the fat accumulated in the lower body due to eating meat, and the pectin contained in it has the function of washing intestines and reducing waste.

5, watermelon: diuretic experts in raw fruits can reduce excess water in the body.

6, grapefruit: low in calories, rich in potassium, reducing the accumulation of fat and water in the lower body.

7, spinach: promote blood circulation, help fat burning, a good stovepipe vegetable.