1, lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and press close to your chest, then lift it and press close, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
2. Lie on your back, look straight at the ceiling, hold your waist with your hands and do cycling. Repeat 15 times
Another way to "create" beautiful legs
Who wouldn't walk? But you should know that if you change the way you walk, you will not be far from your dream leg!
"Walking and kicking" slimming method
Do you know that you can practice the "walking and kicking" slimming method in the park? Modern people have more opportunities to go for a walk in the park, but just walking is a waste! Now as long as you adjust the way you walk a little, you can realize the opportunity to exercise while walking. When walking, you can increase your kicking and balancing movements, make as big a move as possible, and increase your pace. After walking for a while, you should take a small step. When you feel that you are in a hurry, slowly change back to striding. This kind of alternating walking can increase your walking endurance. If you walk in the park for more than half an hour, you will burn a lot of calories. The point is still to use your lower abdomen, that is, to walk with your lower abdomen. And you can slim your waist and lose weight!
Elephant legs become beautiful, and the legs start from walking.
The correct posture when walking, we should practice and form a habit in peacetime, straighten up and lean forward slightly, and step out with both feet. If you walk correctly, your muscles will tighten and eliminate excess fat, and you will become beautiful legs; The bad leg shape is due to the wrong walking method. Take a look at the speed of sweating after walking for fifteen minutes every day; As long as it takes three weeks, the foot shape should get better. Every part of your leg will hurt until you get used to the correct way of walking. You can use shower massage to relieve pain and eliminate leg edema. The way to rest tired feet is to interact with hot shower and cold shower. It is also effective to put a cushion under your calf and lift your feet to sleep.
I want to lift my hips, thin abdomen and thin legs!
Many women dream that they can have a perfect body proportion and light posture, looking for the secret recipe to achieve the ideal weight, but they are worried that it will hurt their health and have a negative impact. Therefore, how to lose weight healthily and quickly seems to be what all women want to know most. Teacher Cao Jinling said that it is especially suitable for busy office workers to walk in high heels for a short time after getting up or before going to bed every day. It only takes one minute at a time, which is really a very convenient way to lose weight. Moreover, this kind of exercise is healthy. During this time, you can also play a March or cha-cha music to speed up walking and increase fun. Even if you do more, you won't feel tired at all. The advantage of this kind of exercise is that walking with heels can lift hips, slim the lower abdomen and legs, exercise the muscles in the inner thigh and reduce the fat in the inner thigh. If you have one of the problems, you can try this kind of exercise, and you can have a perfect curve.
The exercise method is: first put your hands behind your head, hold your chest out, and just follow the ground with your feet. At this time, your toes should be raised as far as possible to avoid raising your hips. At first, your heel may sting, which means you need to do this exercise more, especially for women who often wear high heels. Moreover, walking in high heels can also improve the internal circulation, which is really a way to lose weight.
Dr gamma
Sports experts talk about losing weight.
With the improvement of living conditions, obesity has gradually become a wealth disease, which not only affects health, but also destroys image. Especially for women who love beauty, obesity is a disaster. Among all kinds of methods to lose weight, exercise is the most effective one. In order to let friends who want to lose weight know the knowledge of exercise to lose weight, we interviewed Ma Hongtao, the first doctor of aerobics in China.
Dr. Ma believes that the purpose of losing weight is nothing more than "health" and "beauty", that is, to keep your body healthy and beautify your figure. The key is not to lose weight temporarily, but to establish a mechanism that is not easy to gain weight. In order to establish this mechanism, adequate exercise, reasonable diet and good mental state are indispensable.
Exercise to lose weight is a protracted war.
The principle of losing weight by exercise is that the consumption of the body is greater than the supplement, and exercise is the first and most important link. Generally speaking, after 20 minutes of exercise, the body will gradually consume body fat. So every exercise should last at least half an hour. In principle, stick to it every day. If you have difficulty, exercise more than three times a week. Some friends can't keep going until they exercise several times to lose weight. In this way, the previous efforts will be in vain. Exercise to lose weight is a protracted war. It takes at least two months to have a more obvious pearl effect. Very few people will suddenly lose weight after exercise, which is caused by the increase in juice production. Some people drink more juice and less water in order to lose weight quickly, which is very unscientific, because water is indispensable to the human body.
Exercise includes aerobic exercise and anaerobic exercise. Aerobic exercise is enough for us. Aerobic exercise means that the human body is in aerobic metabolism during exercise, and the simple human reaction is that breathing is normal and there is no headache. The best sports in the early days were running and aerobics. These two kinds of exercises are well controlled, which can exercise the whole body, enhance cardiovascular function and cultivate the coordination of the body. Later, you can do some local exercises such as barbells and dumbbells. It is particularly important to find sparring partners when doing barbells and other sports, otherwise it will be dangerous.
In the first few weeks, we didn't know how to control the intensity of exercise. At this time, we need a heart rate meter, with which you can know whether your exercise intensity is insufficient or excessive. Your heart rate should be between 75% and 60% of the maximum heart rate during exercise (the maximum heart rate is 220 minus your age). Some people think that exercise can adapt to high-intensity training for a period of time, so blindly increasing the intensity of exercise makes the heart rate exceed 75% of the maximum heart rate, which is harmful to health. Some female friends complained that after a period of exercise, they lost excess fat, but their muscles expanded with each other, yearning for a slim and plump figure, because the exercise intensity was too great. In order to avoid muscle growth, for ordinary dieters, we should pay attention to controlling the intensity of exercise. Low-intensity long-term exercise consumes a lot of fat without stimulating muscle growth, which is easy to stick to.
Some friends are obese because of endocrine disorders (that is, people who are generally said to be "fat when drinking cold water"). It is generally believed that such people can't lose weight no matter how they exercise or diet. In fact, endocrine disorders only make it easier for the body to accumulate fat, and fat can be effectively consumed through exercise. Just have to pay more sweat than others. If possible, you should find an experienced coach, who will make an exercise plan for you according to your physical condition, so that you can get twice the result with half the effort.
The best time for exercise is at night, because most body fat is formed at night. Exercise at night can consume "excess substances" in the body and prevent them from becoming fat in dreams.
Make a healthy diet for yourself.
How to pay attention to scientific diet during weight loss exercise? In order to lose weight, many female friends avoid high-calorie foods, especially carbohydrates (sugar). Some people don't even eat starchy food. In fact, this taboo is unnecessary and harmful. Carbohydrates are an important part of a healthy diet. 50% of the energy needed by the human body comes from this, and sugar is also an important catalyst when consuming fat. If the body lacks sugar during exercise, fat will become a harmful compound-ketone. Just control the total sugar intake. After a night's sleep, the body's sugar is exhausted, so you must eat some sweets to supplement sugar before morning exercise.
At the same time, we should pay attention to the proportion of sugar, protein and fat in the diet, and the correct proportion should be 60/25/ 15. For example, choosing two pieces of bread and a piece of chicken for a diet meal is probably in line with this ratio. Of course, vitamins and fiber will be converted into fat, so you might as well eat more vegetables and fruits. It's a good idea to eat a lot of fruits and vegetables for dinner, so you don't have to worry about getting fat at night.
"Eat less and eat more" is also a good way to lose weight. Try to divide three meals a day into five or six meals and try to extend the meal time. This diet can consume food at any time, avoid producing "excess substances" in the body, and achieve "balance of payments" of energy.
Keep a good mood
It can't be ignored to keep a good mood at any time in the process of losing weight through exercise. If you are always depressed and anxious, your weight loss plan will never be completed, because you will never stick to it. You have to tell yourself that every time you exercise your muscles, the annoying fat will consume a few grams, and your endurance and vitality will increase by one point. In order to keep your interest in sports, you can change sports frequently if possible. In addition, encourage your lover or friend to take part in sports together. The survey shows that both husband and wife will improve their interest and efficiency when doing one thing.
In order to maintain self-confidence, you shouldn't weigh yourself all day. If you want to test the effect of losing weight, you can pinch your muscles at any time to see if they are strong. When your heart is full of hope and happiness, fatigue and boredom will never find you.
When you do the above three points and persist for half a year, you will be surprised to find that your body is hard to gain weight, because sports have become a hobby of yours. After stopping, you will feel uncomfortable all over, and your stomach will get used to the correct diet. If you eat seaweed indiscriminately, it will protest. A healthy and beautiful body already belongs to you.
China lose weight health network