Thinner thighs: When you lose weight through exercise, all parts of your body, including your thighs, will become thinner. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road. In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon. It is the most effective way to do thigh bodybuilding through local stretching exercise: the hips are drooping, the legs are bent, the back is kept straight, and the other leg is straight back and parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh. After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit. Reasonable experts who pay attention to diet believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food. 1 min Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it. Well, there are also ... the way to reduce legs in bed is 1. Put the pillow in the middle of the calf and sit by the bed. The big calf and the calf are at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. The subway leg reduction method takes as little as five minutes and as much as half an hour by subway. Use this time to do exercise. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs. Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles. Arm movement 1 1. Stand up straight, with your feet shoulder width apart, your hands open to both sides, and your palms outward. 2. Slowly pull your arm forward 30 times, and then pull it back 30 times. This exercise should be repeated three times (that is, turn 90 forward and 90 backward). Arm movement 2 1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward. 2. Cross your hands up and down, and your arms can't droop. 3. Do it 30 times. Arm movement 3 1. Like doing push-ups, always support your body with your hands, but your knees should touch the ground. 2. Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down. 3. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times. ● Dumbbell arm movement 1 1. Hold the dumbbell lightly in each hand and bend the elbow backwards at a speed of 5 seconds. 2. Stop at the lowest point for 5 seconds, then slowly return to the original position and stop for 5 seconds. 3. Do it 15~20 times. Dumbbell arm movement 2 1. Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides. 2. Slowly raise your hand outward at a speed of 10 second until it is just above the shoulder height. 3. slowly count for 5 seconds and put it back on both sides, and do 15 times. PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the effect slowly. Beautiful summer "arm" victory plan: Do 2 groups for each sport, and each group will do 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. ) Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen. Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version. Sit down and put your hands on the edge of a solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees. Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again. The triceps brachii stretches to lift the left arm directly above the head, then bends behind the head and bends to the back of the right shoulder. Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 20 seconds, and then repeat it with your right arm. Thin arms in the living room. Are you dissatisfied with your arm? Think it's too thick Then try these simple but very effective thin arm tricks in the living room! ① Flexion and extension of the left arm, training the triceps brachii behind the arm: support your hands on the chair, bend your elbows backwards, tighten your abdomen, and put your feet together. Bend your elbows slowly, lean down and pay attention to the center of your body. Then slowly restore. (Right) Lift up, shoulder shaping: arms are perpendicular to the sides of the body, exhale, elbow joint is bent, and forearm is raised on the chest. Then slowly restore. Be careful that the elbow joint does not exceed the shoulder. ② Press the middle bundle of deltoid muscle in the training shoulder to the left: the upper arm is parallel to the shoulder, the lower arm is vertical to the ground, and exhale. The lower arm forms a 90-degree angle with the inner angle of the upper arm, and slowly press up to the sides of the ear, and the arm is straight. Then inhale and slowly put it down. Right bend training the biceps brachii on the front side of the arm: both hands are perpendicular to the sides of the body, exhale, the forearm is slowly raised, and then slowly descends to the starting point at a constant speed. ③ Flexion and extension of the left cervical posterior arm, training the triceps brachii on the posterior side of the arm: hold one hand above the head and keep the big arm still. After right arm training, the triceps brachii: the forearm slowly bends backward, exhales, and slowly straightens.