When you do physical exercise for the purpose of losing weight, all body parts include thighs, including losing weight. The most effective aerobic exercise available is walking, cycling, cross-country skiing and climbing stairs.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs and obesity. Because these people will find running hard and uncomfortable, and you don't want to stick to it. Walking and running will be much better. When you don't feel tired, you can increase or decrease your walking appropriately.
Swimming is a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to get used to swimming pool thighs. In shallow water? Walk in the middle, or walk in deep water in a life jacket. The natural resistance of water will make your thighs strong during exercise. Whether the effect of this exercise is on the way.
Thigh weight loss, exercise for 30 minutes at a time. At least 3-5 times a week. Insist on sports below moderate and moderate intensity. This is 60% of the maximum exercise intensity, which can consume more fat. If you find it difficult to maintain this level of exercise, you can do some exercise. And then gradually strengthen. Flexibility, exercise intensity and duration. Exercise intensity is lower, it is easier to carry out, and the effect of increasing the fat consumed in training time, walking 1 hour and running for 20 minutes is the same.
When implementing the exercise plan. It's best to ask the doctor to give you a physical examination, and then choose a relaxed exercise intensity without 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-training is to restore the normal movement of the main body at the end of the period within 1 hour.
In order to prevent injury, some parts of the body are exercised. You can do some warm-up activities, such as standing, jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours. For example, as early as morning and afternoon.
Local exercise of thigh bodybuilding
Stretching exercise is the most effective way to fit the thigh: two hips droop,-one leg kneels, the back remains straight, and the other leg is straight back and parallel to the ground, or in the same position, the other leg is at a 90-degree angle with the body, and try to make a circle. This exercise can also be done when the third group (n = 10) is standing. The other leg is extended backward, so that the leg is as straight as possible and parallel to the ground. Cross-legged. Keep your body straight on the bed or at the top of the floor-keep your legs close to the floor and lift your other leg up at a 45-degree angle to your body. Then support your legs on a table or chair at a 45-degree angle. Put your legs back on the ground, then lift your legs together. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of just exercising other muscles as before, thus maintaining the balance and symmetry of the thigh.
After you master my leg movements, you can try to do some "stride" and take a big step forward. Until the back knee is about 15 cm off the ground, the other leg, and then take a step forward. At the beginning, each leg does two sets of actions like 10. Then gradually increase the amount of exercise-like, you can-slowly. Let both legs get the same degree of movement. The advantage of this exercise is that it can change the relaxation state of muscles and make them more suitable in appearance.
Pay attention to a more reasonable diet.
Experts believe that most legs fail to lose weight. Rely too much on exercise and pay attention to diet. These people usually greatly limit their calorie intake. However, regardless of the role of fat, therefore. It is necessary to combine a low-fat and high-fiber diet. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
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1 min thigh weight loss action
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard in this case). The trick is to bend only the knees, not the back muscles. Then gently return to the original position. This action takes about 3 seconds. Initially, the target is accelerated 3 times with 1O seconds.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. His hand is on his waist. When jumping, the left and right feet are exchanged (please pay attention to keep your back straight). The number of sides of 12 side jumped up and exchanged two feet. Accelerate? Then start the habit of 1O seconds 1O goal.
Internal and external measurement of thin thighs
Stand at attention. Straighten your right foot to the right side of the elevator and raise your left straight fist with your left hand. At this time, pay attention to the balance of the body. The point is, the legs are hard. Gently return to the original position. Do it again, this action takes about 2 seconds. At first, I used 1O seconds as my goal five times, and then I got used to multi-speed.
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2。 Slender legs:
Legless bed
The pillow is sandwiched between your calves, and you sit on the bed with your thighs at right angles. Slowly lift his legs, keep this position for three seconds, then put it down and repeat the action 10 to 15 times.
2. Lie flat on the bed, straighten your legs, and straighten your feet after Norway. Do 20 in turn? 30 times until the calf feels tired.
3. Lie flat on the bed, put your hands on the back of your head and waist, and lift your legs about two feet in the air. Stepping on the accident car is a 30-minute rest!
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 and close it again, and repeat this action 15 times. Therefore, if you persist, the leg fat will disappear unconsciously.
Subway leg contraction
The subway time is as short as five minutes and as long as half an hour. Use this time to do sports.
Press the ankle alternately for eight seconds, three times each time. First, separate your legs, put your knees together, and press each other hard for eight seconds, and repeat until you get off.
There is a leg missing in the office
Go to the copier to copy or fax, and walk at right angles with one foot. Then use the toe of the other foot to support the whole body, and then slowly put it down 10 times, each time. Usually walking step by step on the stairs, you might as well take a big step, two or two steps, and try to aggravate your front legs.
Eat less legs
Why do you have a pair of elephant legs? One of the reasons may be that you are a "beggar", and you are so demanding on food, no matter fat or calories, that your legs have to choose to drink alternative food. Eating more vegetables and protein food is good for strengthening leg muscles.
When you do physical exercise for the purpose of losing weight, all body parts include thighs, including losing weight. The most effective aerobic exercise is walking, cycling, cross-country skiing and climbing stairs.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs and obesity. Because these people will find running hard and uncomfortable, and you don't want to stick to it. Walking and running will be much better. When you don't feel tired, you can increase or decrease your walking appropriately.
Swimming is a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to get used to swimming pool thighs. In shallow water? Walk in the middle, or walk in deep water in a life jacket. The natural resistance of water will make your thighs strong during exercise. Whether the effect of this exercise is on the way.
Thigh weight loss, exercise for 30 minutes at a time. At least 3-5 times a week. Insist on sports below moderate and moderate intensity. This is 60% of the maximum exercise intensity, which can consume more fat. If you find it difficult to maintain this level of exercise, you can do some exercise. And then gradually strengthen. Flexibility, exercise intensity and duration. Exercise intensity is lower, it is easier to carry out, and the effect of increasing the fat consumed in training time, walking 1 hour and running for 20 minutes is the same.
When implementing the exercise plan. It's best to ask the doctor to give you a physical examination, and then choose a relaxed exercise intensity without 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-training is to restore the normal movement of the main body at the end of the period within 1 hour.
Some parts of the body should be protected from injury during exercise. You can do some warm-up activities, such as standing, running slowly for a few minutes or stretching. The best time for exercise is about 1-2 hours. For example, as early as morning and afternoon.
After you master my leg movements, you can try to do some "stride" and take a big step forward. Until the back knee is about 15 cm off the ground, the other leg, and then take a step forward. At the beginning, each leg does two sets of actions like 10. Then gradually increase the amount of exercise-like, you can-slowly. Let both legs get the same degree of movement. The advantage of this exercise is that it can change the relaxation state of muscles and make them more suitable in appearance.
Pay attention to a more reasonable diet.
Experts believe that most legs fail to lose weight. Rely too much on exercise and pay attention to diet. These people usually greatly limit their calorie intake. However, regardless of the role of fat, therefore. It is necessary to combine a low-fat and high-fiber diet. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
Reduce leg massage
1。 Sit in a chair, lift one foot at right angles, and kick one leg each with the fist for about 5 minutes.
Kick your legs straight, bend your body slightly with your hands, and massage your ankles in the direction of the font. About two feet, five minutes each.
Hula hoop!
Although I practice watching TV, I am not afraid of not having more practice to know its benefits.
I just got back. I don't believe in my waist and I will be fined. I will not change, nor will I change twice. It was the lightest when I bought it, and it was light at first. Later, when I became proficient, I gradually bought a key point.
Because this weight, plus a little bit, is borne by the waist. This is now practicing 3 pounds!
Then walk, you can try to walk. You don't want to run, walk with you or climb the stairs, because I did your action, but it was useless. When I have no confidence.
In fact, losing weight should not make you hungry. Because we are hungry, of course we have to eat, especially when we are hungry, but we are worried that it will be easily absorbed by the human body.
It's basically noon now. I got a glass of water, and then I made a cup of honey. As for rice, I spend a week. I didn't specify the day of the week. Eating whatever you want is very special, that is, supplementing nutrition.
Solution ". If you eat rice every day, no matter what you say, it won't be less. I suggest eating an egg after dinner. Because these appetites can't fill your stomach at all, will they? If it looks like you, you won't feel hungry. Two eggs on the table are not enough. More apples. Finally, I drank a glass of water.
Drink three glasses of water before meals. In fact, we drink a lot of water and put it on Lycium barbarum and longan, because the water we drink will eventually be swallowed by a mouthful of boiling water. I mean mixed drinks, white water, soft drinks and medlar drinks. Then eat corn, whole wheat food, it doesn't matter. Followed by fruit. Eat a la carte, mung bean sprouts, tea (scraping oil and water), spinach and so on.
Don't eat apples or other fruits when cooking. Don't leave your stomach empty. If there is no space, you will be hungry. If you are hungry, you can't stick to it.
Of course, what I advocate is that you can eat it at noon, and it is best not to overcook the oil. Then you can make some kudingcha or eat laxatives and eat meat. Remember, losing weight is not to starve yourself. I was hungry for three days. I ate fruits and vegetables and lost weight, but it was a faint result. On the fourth day of my colleague's office, when I drank water, I couldn't swallow it because I was hungry. Later, I immediately brought food, and I almost finished eating it. This is the cause of failure, not the method of persistence, but the correct method.
Then, I bought a slimming book online and read some slimming skills. But now in order to make money, some actions or methods, if they don't work, have never been tried. We people have been lazy, asking us to learn in their actions is not only annoying, but also makes us lose confidence.
In fact, it doesn't matter whether you are fat or not, you should adjust your mentality. Don't take those words to heart for those who make fun of going to hell.
Remember, these rules and techniques can help you quickly reduce your waistline by 3 cm or more in 12 hours. ......
1, drink plenty of water,
Drink less carbonated drinks. Carbonated drinks and drinks with high sugar content make your stomach bulge like a balloon.
2. Don't eat French fries often. Saline will still exist, especially during menstruation. High-pressure sodium lamp and canned food are both high food quantities.
Give your chin a rest and don't chew gum all the time. Chewing gum will make you swallow too much air, so your stomach will swell.
4. If you feel poor defecation, drink coffee. A cup or two of coffee will help relieve constipation.
5, underwear recoil. Corset underwear, high-waisted pants or abdominal straps can make people look thinner by an inch or more. The corset effect of underwear, excess fat, however, stands out among tight underwear, so avoid wearing tight underwear.
6. Choose the clothes that suit you best. No one, big or small, will see your dress tag, but if your clothes are too tight, you may expose your stomach. Therefore, the best part is to show your body to attract others' attention and divert your attention from your abdominal obesity. Is the weapon beautiful? It is wearing a sleeveless dress. Leg symmetry? It's wearing a mini skirt. With charming shoulders? Then wear a thin sling or a simple off-the-shoulder coat.
8. Choose fabrics that don't protrude from the abdomen. Silk, rayon, knitted clothes and sweatshirts with rough surfaces usually work well and make the abdomen look flat.
The most effective way to reduce the pot: don't sit and eat dinner for half an hour after dinner. This move is absolutely effective.
★ Four-step waist movement:
Lie flat with your knees bent, your feet and fingers on your ears, sit-ups, turn your upper body to the left (when you exhale, your shoulders are relaxed), and then go back to the front and lie down slowly. The action on the right, in the same way, is repeated 10 times, each time.
★ Lying in Quxi:
Lie flat with your hands at your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times.
★ Bend the spine and knees:
Lie flat with your hands at your sides and your knees at 90 degrees. Confinement pressure, 15 cm floor, exhale, return, inhale again, and press your feet left and right. Repeat 10 times on each side.
Apple milk thin abdomen method
It only takes two days to return to a normal diet, until the third and fourth days, and then start for two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating!
Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites.
The next day: yogurt or skim milk 1000ML, divided into six portions, one at a time. Drink milk all day and can't eat anything else. When you are thirsty, use milk instead of water. (You can also drink milk and yogurt at the same time, but pay attention to the ingredients) ◎ ◎ ◎ ◎ ◎ ◎ ◎ ◎ ◎.
If you reach your ideal weight, you can do it again in this way. You can't drink water in the middle, and you can't mix apples with milk. Be sure to eat separately, so it will be effective. We can't drink water because of the water intake when we lose weight, and then the water intake that the body must consume first does not consume the water in the body. Eating apples without drinking water is basically water in the body. Drinking milk will reduce water and almost turn into fat.
Recommendation: Clever tips for one-day fruit slimming recipes before the festival.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, but you will actually lose body fat. This method recommended last weekend can achieve a good weight loss effect. Suitable for people: slightly fat, healthy stomach.
10 minutes of rapid physical exercise, although it can't make you lose weight immediately, will make you feel nervous, make sports peptides flow quickly in the body, and make you feel good about yourself. This exercise consists of five movements, which are? Come back, let your body move and feel. Do the whole set of movements four times in a row.
1。 Stand with your legs flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.
2。 Hands on the ground, one leg stretched back into a lunge; Then put your hands on your hips, keep your torso straight, and do five lunges (change your legs-do the same five times on the other leg).
3。 Push-ups lunge, push-ups with forelimbs extended backwards, and do 5 push-ups.
4。 Push-ups should be done at hips and shoulders, and hips should be relaxed until they almost touch the ground. Abdomen and chest should lean forward, and hands and arms should be straight for one minute.
5。 Put your legs down, pout on the ceiling, straighten your arms, lift your heels off the ground, then put them down (you will feel the calf muscles shaking), reduce your movements, and do it for 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the first initial position, and start to redo this group of actions.
1。 Whole liquid diet
This formula is very simple. The only food you eat is water. Skim milk or light chicken soup (chicken skin removed) without seasoning is not limited. This method can clean the stomach. Enhance physical fitness. Time is limited to one week.
2。 The diet of apples, grapefruit and skim milk is limited to skim milk every day, plus apples and grapefruit, but a fat-free diet is good for the skin. This method should not take long.
3。 Sugar-free diet
Edible food:
Whether beef cattle, sheep, chickens, ducks, pigs, pigeons and turkeys are too fat.
All kinds of eggs, fish and shrimp (not provided by Luo Xian 'an).
Dairy cream, cheese, butter and other oils (except milk).
Drinks: unlimited drinking water, various soups. Tea, diet soda. Lemon juice (except orange juice) unsweetened coffee.
Fruits and vegetables: bamboo shoots, bean sprouts, Chinese cabbage, cabbage, mushrooms, peppers, onions, spinach, etc.
Seasoning: Except sugar.
Inedible food: Foods high in sugar or starch are not suitable for human consumption.
Four steps to lose weight during physiological period
In retrospect, you always have a fixed time in a month, and your mood will deteriorate in vain and your appetite will increase greatly? This is the moment when estrogen is secreted in your body, which not only affects women's mood, but also has a considerable impact on the effect of exercise and fitness.
It's very simple. If you are in good health, the weight loss plan is more likely to succeed. Otherwise, make repeated efforts. Therefore, weight loss experts suggest that adjusting the fitness plan can effectively accelerate the process of weight loss, and at the same time train the normal secretion of estrogen according to four different stages in the physiological cycle.
Lose weight and vent your detention
Calculation time: 65438+ 0-7 days after menarche.
Physiological manifestations: When menstruation comes, you begin to feel bored, depressed, stressed and often inexplicably depressed. If there is insufficient sleep and fatigue during this period, the pigmentation around the eyes will be easily shortened. On the second and third day of menstruation, your skin will become very sensitive and your resistance will decrease. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, your skin will become extremely dry and your pores will become coarse. This change usually disappears within the fourth five years after the onset of natural menstruation.
Weight loss success index: ★★★★
Accelerated weight loss program:
■ At this stage, the suggested exercise time is 3? Five hours.
■ Don't try dieting or strenuous physical activity, lose weight at this stage, but "face-lifting". Menstruation is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce weight.
■ You can choose gentle hand movements, such as simplified Tai Ji Chuan and Bodhila.
■ If you still feel uneasy, do hand exercises before walking, jogging and slow skating.
Healthy weight loss diet:
■ Although you are weak, you should not eat too much. Eating more iron-containing food and plant protein can increase the absorption of iron.
■ Avoid alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food.
■ Do not eat cold food, such as cold drinks, cold dishes, raw fruits and vegetables, etc. To avoid poor blood circulation and edema.
■ Eat sour food, such as sauerkraut, plums, plums, lemons, etc.
■ There will be slight edema on the body and face. Don't eat salty food. Eat more foods containing magnesium and B vitamins, such as bananas and animal livers. , can make the metabolism better.
■ Drink plenty of water to replenish the body's lack of water.
MISS key tip: at this stage, your weight loss exercise intensity and time should not be too much; At the same time, the skills and reaction ability needed to avoid tennis, squash and other sports are not suitable. They will make your mistakes and make your mood waver.
The peak of weight loss,
Time calculation: 7 to 14 days after menstruation.
Physiological manifestations: Generally, women ovulate during the menstrual period/0/4 days, and the secretion of estrogen reaches its peak, then begins to decrease, and the secretion of progesterone begins to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the week before ovulation is the best time to do aerobic exercise. This is the best feeling. In a month's time, both sides are very energetic emotionally and physically, and both like sports and challenges.
Weight loss success index: ★★★★★★★
Accelerated weight loss program:
■ Exercise frequency should be maintained for more than 7 hours every day or every other day, two hours, and exercise at least once a week.
■ The most effective exercise to lose weight is not a personal trainer to help you make a weight loss exercise plan and let him know your menstrual cycle. He will let you achieve the ideal state of exercise to lose weight during this time.
■ Running, swimming and cycling are particularly easy to consume calories. Who is the best choice for people who want to lose weight?
At this time, you can try various aerobic exercises that interest you, such as aerobics, Latin dance and ballet. Your physical fitness and acceptance are the best, because at this time, not exercising is a waste.
Healthy weight loss diet:
■ This is a very easy time to get fat. Oh, the calories you eat, if you can't decompose them, will quickly turn into fat and accumulate in your body, so try to reduce the intake of high-calorie and high-fat foods.
■ Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.
■ I suggest you make a week's diet plan and eat enough nutrition instead of fat for 7 consecutive days, which is easy to stick to, but it can also achieve twice the result with half the effort.
The dull period of slimming.
Time calculation: after menstruation 14 days to 2 1 day.
Physiological manifestations: One week after ovulation, egg hormones have a strong effect, but due to the increase of progesterone secretion, the skin condition becomes unstable. During this time, you won't feel anything special, but in the week before menstruation, your sebum secretion will increase melanin activation, which may aggravate acne, and your mood may become more ups and downs, sometimes calm and sometimes impatient.
Weight loss success index: ★★★★★
Accelerated weight loss program:
■ It is also a favorable period to lose weight. Although the final stage effect may not be good, it is obvious that it has achieved a good weight loss effect. Zhou suggested that the exercise time should be kept above 6 hours.
■ Treadmill, aerobic exercise and sports equipment can help you burn calories. Tennis is the best choice these days.
■ If you don't have time to go to the gym, you can choose skipping as a way to lose weight. Jumping for more than 200 days in the morning and evening is very obvious.
■ It is best to use the rest day to go outdoors for endurance aerobic exercise such as long-distance running and mountain climbing, which consumes excellent fat and calories.
Healthy weight loss diet:
■ Prepare for menarche and increase the intake of iron and protein.
■ Eat more high fiber? Foods such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats, etc. Eating enough high-fiber food can promote the excretion of estrogen and increase the content of magnesium in blood.
Eating some foods rich in B vitamins, such as walnuts and cashews, between meals helps to regulate menstruation and soothe the nerves.
MISS key tip: at this time, you can continue to do proper aerobic exercise, but be careful not to be overtired and cause muscle damage.
Slowly start to lose weight
Time calculation: 265438+ 0 to 28 days after menstruation.
Physiological manifestations: progesterone secretion reached its peak and began to decline in the first three weeks. From the first week to the fourth week, longer aerobic exercise can last for 20 to 24 days, but 24? After 28 days, the exercise time, frequency and intensity gradually decreased. During this period of time, you feel more complicated, and you work hard in the early stage, but you get tired easily in the later stage. Under the influence of hormones, women's luteinizing hormone secretion is very active, while subcutaneous fat is active and their physical and mental state is unstable. His face will be greasy and covered with pimples, and you will almost return to your original physiological state.
Weight loss success index: ★★
Accelerated weight loss program:
■ You can continue the previous stage of aerobic exercise and need some strength training. Exercise time can be kept at about three hours a week.
Swimming-level entertainment and competitive sports can calm the mood and relieve PMS.
■ You may wish to practice yoga for 30 minutes every day, which can make your body soft and calm. Proper pelvic stretching can promote blood circulation and reduce edema and dysmenorrhea.
■ If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.
Healthy weight loss diet:
■ The diet in the week before menstruation should be light, digestible, nutritious and take enough protein. Eat more foods rich in protein, such as meat, eggs, tofu, soybeans, etc., to supplement the nutrients and minerals lost during menstruation.
■ During this period, you will feel your appetite greatly increased. At this time, there is no need to deliberately diet. Remember not to eat snacks and fried food, and don't eat dinner before going to bed.
■ Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.
■ At this stage, you can eat more appetizing and digestible foods in a few days, such as dates, noodles and glutinous rice porridge.
■ Don't eat salty food to prevent the increase of salt and water storage in the body, edema and headache. It is recommended to start eating low-salt food seven days before menstruation, and the above symptoms will be greatly alleviated.
You can lie on the bed with your upper body flat, your legs close to the wall 15 minutes, your hips are beautiful and your legs are thin. The upper body lies flat with legs straight, the elevator and chest are bent, and the waist is forced to form a waistline.
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