What is a simple and effective stovepipe exercise? Stovepipe exercise is something that many female friends often insist on. So having a pair of beautiful legs is every woman's goal, so there are many ways to stovepipe in daily life. Let's share what is a simple and effective stovepipe exercise.
What is a simple and effective stovepipe exercise? 1 1, jump rope.
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Step 2 swim
Swimming in summer is a good way to lose weight, but there is not much exercise for legs. If you want to lose weight on your legs, you can choose to walk in shallow water or walk in deep water wearing a life jacket. The natural resistance of water can give your thighs a powerful exercise.
Step 3 jog
Want to have a perfect leg shape, in addition to reducing sedentary, walk home from work every day to reduce the time by car. Put on a pair of comfortable shoes and walk or jog home. Or you can get up early every day 1 hour for jogging. This stovepipe exercise will not build strong muscles, but it is good for training sexy calves. It is worth a try! Under the general jogging intensity, 0.5- 1 hour per jog is enough. If you can't insist at first, you don't have to. Only gradually reached this point. Just jogging often but can't relax, at least three times a week.
4, pillow practice
The inner thigh muscle is a part that we seldom use. So if you are not careful, you will get fat. When standing with your feet together, a little space above and below your thighs is the most beautiful leg shape. Let's take this as our ultimate goal! Pinch the pillow between your knees. Push the pillow hard on the inner thigh, keep this posture still 10 second, let go of your strength and relax. This set of actions is repeated three times.
5, 90 degrees handstand
Lie in bed before going to bed at night and keep your body straight. Lift one leg as high as possible, at 90 degrees to the bed, and repeat the action 20 times. Then do exercise on the other side until the thigh feels sore. This action is very simple. You can practice it in bed at night. Keep doing 1-2 months, and you will find that the muscles on the inner thigh are tightened and the leg lines are more beautiful.
What is a simple and effective stovepipe exercise? Men should do more aerobic stovepipe exercises, such as swimming, cycling, running and walking, which can help you consume excess calories in your body. Aerobic exercise also includes: creating opportunities for walking, and walking instead of elevators. Practice 1, men should create more opportunities to walk. Men don't have to look for your parking space in a parking lot full of cars. Men can enjoy walking more and make you stronger and shape your legs. Practice two, men's stovepipe is best to walk instead of taking the elevator.
Men try not to take the elevator, the purpose is fitness exercise, and more importantly, it can play a stovepipe effect. In order not to have a "beer belly", men might as well walk instead of elevators and create some sports opportunities for themselves.
In your spare time, you can also exercise in various ways.
First, crazy pedal air bike
This kind of local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and kick your feet like riding a bicycle, 200 ~ 300 times a day. After finishing, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for eliminating the fat at the root of the thigh!
Second, stovepipe yoga
For yoga, many people like to practice after work, or after being busy and nervous, so as to calm their mood and stretch their body and mind. Of course, many people like to use yoga to lose weight and keep their posture beautiful, so it is undoubtedly a problem worthy of attention that yoga can thin legs.
Standing and stretching on one leg is a beautiful stovepipe exercise. From the whole yoga system, it has a very wonderful effect on stovepipe. One of the key aspects is the stretching of the legs and the tempering of strength. In these two aspects, standing on one leg and stretching yoga can be done. In addition, it also has the function of balance, which can make the body plate more stable and balanced.
With the improvement of living standards and the acceleration of the pace of life, many people pay attention to fast and efficient ways to achieve their goals. In the current tight time, the way to lose weight has also become a hot topic. So what are the most effective weight loss exercises? Let me introduce you.
Exercise is the most effective way to lose weight. What exercise is the best way to lose weight? According to the size of energy consumption, the convenience of exercise, and the length of time you can persist, the editor summarized the following nine best weight-loss exercises:
TOP 1 swimming consumes 360 calories/hour (calculated by 60kg body weight, the same below).
Swimming with short time and high calorie consumption is the best choice to save time. The same is swimming, freestyle exercise is relatively large. Summer is coming, so girls should lose weight quickly.
TOP2 jogging consumes 300 calories per hour.
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise, and the burning of fat reaches its peak after 30 minutes. It is recommended to jog for more than 30 minutes.
TOP3 strength training consumes 480 calories/hour.
Although when it comes to strength training, people often think of rich pectoralis major, bronzed skin, ancient Greek warriors or Schwarzenegger, but in essence, it is the basis of human running and jump shot, and it is a necessary condition for us to complete our daily life, entertainment and work tasks. Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
Strength training is actually quite fun. You don't need to know too many strength terms, you just need to participate in a strength training program at least once a week. According to one's own conditions, a training goal is set, and the muscles of neck, shoulders, chest, waist, buttocks, legs, knees, ankles and arms are trained circularly in groups, times and weights.
TOP4 skipping rope consumes 480 calories per hour.
Skipping rope is considered to be the most economical and effective exercise, and it is not limited by the venue. Skipping rope is an aerobic exercise, which can consume 480 calories per 1 hour, but remember to do some stretching exercises before and after skipping rope.
TOP5 badminton consumes 270 cards/hour.
Third, jump rope.
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Fourth, swimming.
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform.
The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful. Therefore, for legs that want to keep moving in the water, the effect is particularly great. Of course, everyone must make adequate preparations for exercise before swimming!
Five, squat down
Squat is a good way to exercise the lower body, and squat can obviously improve the pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs! But you must stick to it for about 20 to 30 minutes at a time, otherwise you will only give up all your efforts. When you start practicing, you may feel muscle twitching and pain, but this is only temporary.
Six, riding a bike
Cycling is an aerobic exercise and has a good effect on stovepipe. Cycling can repair the curve of the leg and delay the formation of leg muscles. If you spend an hour every day, you can practice the sections with steep slopes. Increase the frequency of climbing, so that your legs will become slender after 2 months, but remember, after exercise, you should not sit for a certain period of time, but try to stand. Stand until you sweat.
Summary: Through the above introduction, I think everyone knows that stovepipe exercise and other fitness exercises are not achieved overnight, but we need to persist in exercise for a long time to achieve the expected effect, and the effect will be significant. I hope my introduction above can help you.