Generally speaking, aerobic exercise is the best partner to lose fat as soon as possible. Simply practicing a part will really make local muscles grow, and muscle growth is also conducive to local fat consumption. However, the most effective way to reduce fat is aerobic. You can consider jogging, elliptical machine, cycling, etc. ...
A. gluteus maximus exercise
Gluteus maximus is a hip extension muscle. When exercising, you can do hip enlargement to exercise gluteus maximus well. For example, the process of squatting and standing up straight is to stretch the hip joint, hip bridge, sit and kick. These can exercise the gluteus maximus once every three days, and do 3-5 groups each time to achieve exhaustion.
B. hamstring exercises
The hamstring muscle can stretch the hip joint and bend the knee, that is, it can also be practiced at the same time when doing gluteus maximus exercises. Of course, you can also take it out alone, that is, you can exert some resistance when bending your knees. These exercises don't have to be done every day!
C. Middle gluteal muscle exercise
The practice of gluteus medius can make the buttocks look more round and full. You can do abduction by sitting, or you can lift your legs sideways. You can also use elastic belt to do hip external rotation to exercise the gluteus medius. Remember to stretch after exercise!
I must supplement my diet. In order to get rid of fat, it is very important to control calorie intake. It is suggested to eat less sugar and control carbohydrate intake. Fried food is basically acceptable, and eating meat to supplement protein is no problem. Try to eat less steamed bread, eat more and exercise more.
Waist and abdomen fat is not easy to lose. Just doing aerobics can't fully achieve the goal. You need at least 20 minutes of aerobic exercise at least three times a week, with a low-fat diet, and then do dumbbell exercises. First, the waist practice action 1 This action is somewhat difficult. Lying on the floor on one side, with one arm bent, supporting the body forward with elbows and forearms. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group. Action 2: Stand with your feet wider than your shoulders and your arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times. Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group. Second, the exercise method of the upper abdomen lies flat on the ground with hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10 ~ ~ 15 times. The preparation posture of Action 2 is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay a little 1~3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times. Action 3 This is a static action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible. Third, the practice of the lower abdomen The practice of the lower abdomen is mainly aimed at the so-called "lower abdomen", usually the belt part, which is quite important. Action 1 is not an ordinary sit-up. Why do you say "unusual"? In physical education class's sit-ups, you usually touch your knees. But this kind of exercise is not effective. In the next movement, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times. Action two, this action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15 ~ ~ 20 times. Action 3: Sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. The two groups were repeated 25 ~ 30 times each. Action 4 In order to make your waist more stylish, let's add an action. Stand with your feet slightly apart, put your right hand on your waist, and hold a dumbbell (2 ~ 3kg) in your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn. Thinner thigh method: first clap your abdomen with your feet, put a cushion on your abdomen, hold your chin with your hands, bend your knees, and clap your feet. Not only is it interesting, but it can also reduce the fat on the inner thigh. Second, lift your legs on your stomach, put a cushion on your abdomen, support your jaw with both hands, and lift your legs with one leg after straightening. It can increase the strength of the legs and reduce the fat of the thighs. Legs alternate. Third, twist your waist and lie in bed. The right leg is straight, the left leg is bent at right angles and extends to the right. At this time, the right hand pulls the left thigh, the right arm extends outward, the upper body remains unchanged, and the right hand presses the bed. Change direction and bend your right leg to the left. It is a kind of gymnastics that thin waist exercises thighs. The action of lifting the pillow 4. Lift the pillow and lie on your back. Hold the pillow with your legs and lift it. Pay attention to prevent the pillow from slipping. Put your hands on the ground and slowly lower your legs. Subtracting the fat protruding below the navel is the best gymnastics exercise. Recommended massage technique: 1, the basic direction of massage. Waste or fatigue substances accumulated in the body are discharged through the flow of lymph. Therefore, massage according to the flow direction of lymph will get twice the result with half the effort. The direction of massage is from bottom to top towards the heart. 2. Massage the legs around the back of the legs. First of all, the leg that is prone to edema starts from the ankle joint and ends behind the knee. At first, I used my palm to massage with the feeling of pushing and pulling hard. Go back to the ankle joint and massage with the feeling of kneading. 3, the soles of the feet are covered with acupuncture points, and each acupuncture point is evenly stimulated with both hands and thumbs, and the intensity should be moderate. From toes to ankles, push and pull the instep with your palm or fingers. Five, supine supine, legs straight, hands crossed behind your head. Raise your head and upper body with both hands and arms and stop for 20 seconds. Repeat many times. Watch the back of your neck and buckle your hands. Can effectively reduce abdominal fat above navel. Sixth, the hands and arms are buckled behind the back, one from shoulder to back, the other from bottom to back, and the back is buckled. It can correct hunchback and reduce upper arm fat. Alternate arms. Side leg lift 7. Lift your upper body with your side legs and lie on your side. Press the bed surface with both hands, and lift the thighs upward forcibly. Change direction and do the same thing. This exercise can reduce the fat on the outer thigh, increase muscle strength and elasticity, and shape the beautiful curves of buttocks and legs. Eight, pull the leg up and lie on your back, lift one leg vertically, and grab the thigh with both hands and pull it in the direction of your body. At this time, the toes push forward and stretch the achilles tendon. Legs alternate. The back of the leg feels tight to achieve the exercise effect. Nine, the upper body stretching exercise abdominal pad. Lie prone, straighten your arms to both sides, lift your head hard and feel your back. Stretch the neck, chest and abdomen fully, not just feeling.
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When you exercise for the purpose of losing weight, all parts of your body, including your thighs, will lose weight. The aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing and climbing stairs. Try to coordinate with diet, avoid eating too much greasy food, develop good living habits, and stick to it for a long time to achieve the goal of losing weight.