2. When reading a book while watching TV, before going to bed, as long as you have time, you can hook your toes and stretch your calf muscles to lengthen them instead of assembling them into pieces. You can check some similar fitness movements;

3, insist on doing calf massage every day, and massage the feet to prevent water accumulation in the legs, promote blood circulation in the legs, and prevent edema;

4, self-confidence, in fact, your calf is not as thick as you think, take your attention away from your leg, and you don't need to be so harsh on yourself, just be happy and confident.

Shaping beautiful legs in daily life

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.

Stop. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.

Changing the other leg can remove the fat on both sides of the thigh.

4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Standing leg lifting method:

Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.

Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.

Sitting and leg lifting:

Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.

Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,

The calf is getting thicker.

Sit up straight and lift your heels:

First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.

Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2

When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.

Step 2: Strengthen the campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)

1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.

Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema

Besides massage, proper eating habits can also shape beautiful legs.

1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.

Fourteen kinds of food make legs thin and beautiful.

How to eat can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, there are many foods available in whole grains, which contain a lot of nutrients needed for legs, but they are often left out because of their partial eclipse of legs. We will not only tell you which nutrients are indispensable for Miss Beauty, but also provide you with 14 kinds of strictly selected leg foods. These foods are not only cheap, but also available everywhere. Everything contains nutrients to make your legs look charming and elegant. Pick up the food basket and get ready to search for these foods that make your legs beautiful!

First of all, let's take a look at the "slimming elements" in the nutrition area.

1. vitamin a

Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?

2. Tocopherol

Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.

3. Potassium

The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!

5. Vitamin B group

Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.

6. Cellulose

We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.

Now, it's time for the food industry to lose weight:

1. seaweed

Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.

2. Sesame

Providing vitamins E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!

3. Aromatic Coke

Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.

4. Apple

It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.

5. adzuki bean

Among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.

6.papaya

If you eat too much meat, fat will easily accumulate in the lower body. Proteolytic enzymes and cucurbitacin in papaya. Can help break down meat. Reduce the workload of the gastrointestinal tract and make the fleshy legs gradually become bony.

7.watermelon

Cool watermelon, with diuretic elements, can make salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.

8. eggs

Vitamin A in eggs can make your legs smooth and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron and vitamin B 1 can remove the meat of the lower body, which can not be ignored.

9.grapefruit

The unique "citric acid" ingredient makes the metabolism smoother and the calorie is low, but the potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!

celery

It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.

1 1. spinach

Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry leg skin and early wrinkles, please learn from Popeye and eat more spinach!

12. peanuts

Peanut is known as "the king of vitamin B2". It is rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.

13. Kiwifruit

It is well known that kiwifruit contains a lot of vitamin C. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands to prevent excess fat from thickening the legs.

tomato

It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, juice or eaten directly. Tomatoes lose a lot of nutrients when cooked.

10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.

1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.

2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).

3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.

4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.

5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.

1. Whole liquid diet

This recipe is very simple. The only food you can eat is water. Skim milk or light chicken soup (chicken skin should be removed) without seasoning, not limited. This method can clean the stomach. Enhance physical fitness. Time is limited to one week.

2. Apple, grapefruit, skim milk diet: unlimited amount of skim milk is consumed every day, plus apples and grapefruit, but a fat-free diet is not good for the skin. This method should not be too long.

3. Sugar-free diet

Edible food:

Meat includes cattle, sheep, chickens, ducks, pigs, pigeons and turkeys, regardless of fat or thin.

All kinds of eggs, fish and shrimp are acceptable (shellfish and snails are not allowed).

Milk includes cream, cheese, butter and other oils (except milk).

Drinks: not limited to drinking water, all kinds of soups. Tea, diet soda. Lemon juice (except orange juice) Coffee without sugar.

Fruits and vegetables: bamboo shoots, bean sprouts, Gan Lan, cabbage, mushrooms, peppers, onions and spinach.

Ingredients: anything except sugar.

Inedible food: Any food with high sugar or starch is inedible.

Physiological weight loss trilogy

Remember, do you always go to a certain time every month, and your mood will get worse in vain and your food intake will increase dramatically? This is the estrogen in your body. The secretion of estrogen not only affects women's mood all the time, but also has a considerable impact on the effect of exercise and fitness.

Quite simply, when you are healthy, the plan to lose weight is more likely to succeed, and vice versa. Therefore, slimming experts suggest that adjusting the fitness plan according to the estrogen secretion in four different stages of the physiological cycle can not only effectively accelerate the weight loss process, but also train the normal secretion of hormones in the body.

Weight loss and retention period

Time calculation: 65438+ 0-7 days after menstruation begins.

Physiological manifestations: menstruation is coming. Due to the decrease of luteinizing hormone secretion, you begin to feel depressed, depressed and stressed, and often feel depressed and lose your temper for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; On the second or third day of menstruation, the skin becomes very sensitive and the resistance drops. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change usually disappears naturally on the fourth or fifth day after menstruation begins.

Weight loss success index: ★★★★

Accelerated weight loss program:

■ The recommended exercise time at this stage is 3 to 5 hours per week.

■ Don't try to diet or lose weight with strenuous exercise at this stage, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.

■ You can choose soft unarmed movements, such as simplified Tai Ji Chuan and Bodhila.

■ Walking, jogging and slow skating are all helpful if you still feel irritable before doing unarmed exercise.

Healthy slimming recipes:

■ Although you are weak, you should not overeat. You can eat more iron-containing food and plant protein, which can improve the absorption of iron.

■ Alcohol and spicy food, such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food, should be banned.

■ Avoid cold food, such as all kinds of cold drinks, cold dishes and raw fruits. In order to avoid edema of lower limbs caused by poor blood circulation.

■ Eat less sour food, such as sauerkraut, plums, plums and lemons.

■ There will be slight edema on the body and face. Don't eat salty food. Eating more foods containing magnesium and B vitamins, such as bananas and animal livers, can make the metabolism better.

■ Drink plenty of boiled water to supplement the lack of water in the body.

MISS key tip: at this stage, your weight loss exercise intensity and time should not be excessive; At the same time, avoid taking part in sports that require skills and reaction ability, such as tennis, squash and other inappropriate sports, which will make you emotional because of mistakes.

Weight loss peak period

Time calculation: from the 7th day after menstruation to14th day.

Physiological manifestations: Generally, women ovulate on the first 14 day of menstruation. After reaching the peak, estrogen secretion began to decrease, while progesterone secretion began 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 time of the month when you feel emotionally and physically energetic. You like sports and challenges.

Weight loss success index: ★★★★★★★

Accelerated weight loss program:

■ Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.

■ The most effective way to lose weight is to ask a personal fitness trainer to help you make a weight loss exercise plan, let him know your physiological cycle, and he will enable you to achieve your ideal exercise state and weight loss goals during this time.

■ Running, swimming and cycling are particularly easy to burn calories, which is the best choice for people who want to lose weight.

■ At this time, you can try various aerobic exercises that you are interested in, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.

Healthy slimming recipes:

■ This is a very easy time to get fat. If the calories you eat can't be broken down quickly, they will turn into fat and stay 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.

■ It is suggested that you can make a weekly diet plan so that you can get enough nutrition in these seven days without getting fat. In just seven days, it is easy to stick to it and get twice the result with half the effort.

The stationary period of weight loss

Time calculation: after menstruation 14 ~ 2 1 day.

Physiological manifestations: One week after ovulation, the effect of egg hormone becomes stronger, but the skin condition becomes unstable because of the increased secretion of lutein hormone. You won't feel anything special during this time, but problems began to brew a week before the physiological period. Your sebum secretion increases and melanin is activated, which may lead to acne, and your mood may become ups and downs, sometimes calm and sometimes impatient.

Weight loss success index: ★★★★★

Accelerated weight loss program:

■ It is still a favorable time to lose weight. Although the effect may not be as obvious as the previous stage, it can still achieve a good slimming effect. At this time, it is recommended that you keep more than 6 hours of exercise every week.

■ Treadmill, aerobics and some equipment exercises can help you burn calories during this time, and tennis and ball games are the best choices.

■ If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.

■ It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.

Healthy slimming recipes:

■ Prepare for the next menstrual period 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 and other foods. 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: you can continue proper aerobic exercise during this period, but be careful not to be overtired and cause muscle damage.

A slow period of weight loss

Time calculation: 265438+ 0 ~ 28 days after menstruation.

Physiological manifestations: progesterone secretion reached its peak in the third week and began to decline in the fourth week. Aerobic exercise can be carried out for a longer time from the 20th to 24th day, but the exercise time, frequency and intensity should be gradually reduced from the 24th to 28th day. At this time, your feelings are more complicated, and your energy is still strong in the early stage, but you are easy to get tired in the later stage. Due to the influence of hormones in the body, the secretion of luteinizing hormone in women is very active, while the subcutaneous fat is active, the physical and mental state is unstable, and greasy and acne will appear on their faces. At this time, you will soon return to your original physiological state.

Weight loss success index: ★★

Accelerated weight loss program:

■ You can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week.

■ Recreational and competitive sports such as swimming can make you feel peaceful and relieve PMS.

■ Doing yoga for 30 minutes every day can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture 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 slimming recipes:

■ The diet one week before menstruation should be light, digestible and nutritious, and at the same time, enough protein should be taken. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.

■ During this period, you will feel your appetite greatly increased. At this time, you don't need to go on a diet. Just remember not to eat snacks and fried food, and don't eat supper before going to bed.

■ Eat more green leafy vegetables and fruits, drink more water, keep the excretion unobstructed, and reduce pelvic congestion.

■ In the later stage of this stage, you can eat more appetizing and digestible foods, such as dates, noodles and glutinous rice porridge.

■ Avoid salty food to avoid the increase of salt and water storage in the body and edema and headache. It is recommended to start eating low-salt food 7 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. You can also lie flat on your upper body, straighten your legs, lift up and down and bend to your chest, and exert strength on your waist to create a slim waist.