1, high leg lifts. This is ten to twenty minutes of exercise in the morning and evening. It seems short, but it is a simple and effective stovepipe method. Specific: stand up straight, then lift your legs so that your thighs are as high as 90 degrees. Speed depends on your personal situation. A group of one minute, generally a group of at least twenty to thirty times; Take a break for a minute and continue. When resting, you can massage your leg muscles with your hands to relax them.
2. Lift your legs sideways. Or exercise in the morning and evening, ten to twenty minutes. Just do it in bed or on the sofa. Specific: Lie on your side, straighten your legs, lift your thighs, keep them straight, and lift them, generally above 70 degrees, and strive to be perpendicular to the bed. One-minute group, rest for 30 seconds before continuing. After a long time, try to raise your legs and extend the time of each group. When the five groups are finished, switch to the other leg to continue. This can make the legs have beautiful lines. After finishing, massage is recommended for at least two or three minutes.
3. Lift your legs. Specific: Just lie on your back on the bed or sofa, then cross your feet and ankles, bend your knees, and put your hands under your hips. Then raise your legs and straighten them so that they are perpendicular to your upper body. Twenty times in each group, three groups a day.
4. Kick. This is actually similar to the second point, one is lying on the side and the other is standing. Also, this can be kicked back and forth, which is suitable for the first point.
So we have four little tricks, two groups in bed and two groups after getting up. Of course, when time is tight, one person can do a group. Stick to these four tips and you will see the effect in half a month. PS: Pay attention to relaxation after proper massage.
5. Find a front position, lie flat on the ground, and then lift your legs parallel to the wall, that is, at 90 degrees to your body, with your feet as close as possible to the wall and your hips at the root of the wall. Then bend your knees, move your legs down, be careful not to separate your legs, and then put your knees as close to your face as possible, relax and press down. About ten times a day. PS: Don't stand up immediately after you finish. You'd better relax, stretch your body and pat your calf gently with the instep. Then get up slowly to avoid discomfort such as dark eyes and dizziness.
Massage stovepipe method:
First of all, sit on the sofa or bed with your legs straight or naturally bent, and pat your calves and thighs with your hands and palms to fully relax your leg muscles. Then you can rub your leg muscles slowly and gently. These can be done after exercise or after simple exercise to avoid tight muscles and thick muscles and legs. Muscle legs are generally difficult to lose weight, and massage is still necessary. Therefore, if you want to lose weight, besides exercise, don't forget to massage. PS: Some people like to soak their feet. Massage is better when soaking feet, which is beneficial to blood circulation in legs.
Second, when taking a bath, you can do a proper massage. When the average person takes a bath, he will be in a relatively relaxed state, put on shower gel, rub it quickly and forcefully from the thigh root to the knee, and then go down to the ankle, and each leg will go back and forth fifty times.
Third, massage the calf. Make a fist with both hands and draw a circle from ankle to achilles tendon. Then gently pat or pinch the calf with your hands from top to bottom. For places where the muscles are hard, we can press and knead with our fingers.
Running stovepipe method:
Running has always been considered as one of the first choices to lose weight. Simple and convenient, without any special equipment. Moreover, the exercise is large and the slimming effect is obvious. Fitness is also a national sport.
However, some people who have been running for the purpose of stovepipe have to say: Since running has such a good effect on slimming, I will stick to it and I will work hard. I really lost weight. Why are my thighs getting thicker and thicker? This is the problem of exercise methods. It is also the most important point in slimming, especially in running.
Steps and precautions for correct operation:
1, you should do some warm-up before exercise, and you should have it in general exercise. Running is mainly to stretch and warm up the leg ligament muscles. We can do some stretching exercises.
2. Don't run too fast. Running at high speed will make thighs thicker and thicker.
When landing, try not to touch the ground with your forefoot. You should land on your heel and then land on your whole foot. In fact, only jogging can do better.
Try to stick to it for about half an hour. Generally, jogging is about 6-8 kilometers. Track and field 15 to 20 laps. (Bian Xiao insisted on about 8KM and never lost weight)
5, must be uniform, control your own rhythm, too fast and too slow is not a good way to lose weight, and alternating speed is not conducive to persistence and health.
6. After running, you can't sit down and rest immediately because you are too tired. It's best to walk for a while, just about 1KM, and relax properly. You can pat your thighs when you walk.
7. It's best to soak your feet or take a bath as soon as possible after you go back, and then massage your legs well.
Skipping rope and stovepipe method:
Skipping rope and running are almost recognized as "meat cutters" in weight loss methods.
Obviously, the effect of losing weight is not much to say, and it is also good for thinning thighs (in fact, the whole body is thin, and Bian Xiao personally likes it).
For people who don't usually jump rope, it's best to do the initial exercise of 100/ group and 10/ group/day. Each group takes a five-minute break for massage.
You can do 150/ group after three to five days, or 200/ group, 8 groups/day. Each group takes a five-minute break for massage.
After half a month, it should be around 300/ group, 5-8 groups/day, and each group should have a massage rest every eight minutes.
After January, about 500/group, 6 groups/day, massage every eight minutes.
You can make plans according to your personal situation. It is suggested that it should not be less than 1000 yuan per day, otherwise it will have no effect.
Note: when skipping rope, pay attention to landing on your toes as much as possible, and you must pay attention to massage and relax after exercise.