The following method is what I just saw on the Internet. I hope it will help you.
Leg weight loss
Many women are complaining that their thighs are too thick and feel cursed with "leg fat". No matter how they practice and change their diet, they can't make it better. In desperation, someone spent tens of thousands of yuan on liposuction. In fact, liposuction is not a good idea. Most doctors will never remove more than 2 pounds of fat from your thigh ― it's definitely not enough for you to put on a bathing suit right away.
The reason why women's thighs are like this has its important weight factor-thigh fat is particularly sensitive to women's basic hormone (estrogen). Estrogen can stimulate lipoprotein and lipase and increase fat reserve. Especially for pregnant women, it takes 80,000 calories to give birth to a baby, and thighs are emergency energy reserves. For postpartum women, the way to quickly remove thigh fat is breastfeeding. The process of breastfeeding needs to burn about 65,438+0,000 calories every day (excluding daily needs). You get some calories from food, and most of the rest comes from your energy storage-hips and thighs. This is why the new mother will recover faster if she breastfeeds her baby herself.
This does not mean that breastfeeding is the only way to stay healthy. For every woman, as long as you exercise correctly and eat carefully, healthy legs must belong to you.
The first thing to emphasize here is patience. As mentioned earlier, thighs are women's emergency fat reserves. Unless your upper body fat is completely burned, your body will never touch the lower body fat reserve. Burning upper limb fat takes time and effort. Don't give up easily, just need patience.
Secondly, tired exercise and unprincipled dieting can only make you too tired to do other things. What is needed here is the correct way of exercise and a reasonable diet.
The exercises that make you have proud legs are divided into aerobic exercise and weightlifting training. You can do all kinds of aerobic exercise first. Note: In order to burn fat, exercise must be carried out strictly and frequently. It turns out that to change your body composition (like losing fat), you must exercise at least four days a week for at least 30 minutes at a time. If you can't do it for 30 minutes at first, you can practice 12- 15 minutes first, and then increase it by 2-3 minutes every two times until you can do it for 30 minutes in one breath.
Your pulse rate determines the intensity of exercise. Press your finger gently on your wrist, and then calculate its heart rate as 15 seconds. After multiplying by 4, you will get the pulse rate per minute. To find out the heart rate during exercise, subtract your age from 220, find out the highest heart rate, and multiply it by 60%-70% of the highest heart rate, which is your target area.
Use a low-fat diet with the above exercise. Eat some foods, such as skinless chicken, fish (preferably steamed) and fresh fruits and vegetables. However, aerobic exercise and dieting can't completely deal with obese thighs. Many women only do aerobic exercise and neglect weight training. Maybe they are afraid of growing muscles. This attitude is regrettable, because only muscles can make thighs fit.
Aerobic exercise is an excellent exercise to burn fat, but it can't build thighs. Many aerobics instructors have done countless hours of exercise, but their thighs are not fat, but their muscles are insufficient. The only way to improve muscle quality is weight training. The following exercises are some of the best weight training exercises for beautiful legs:
1. Leg stretch
This exercise can develop muscles above the knee and strengthen the muscle tissue that supports the knee. If you are in the gym, you can practice this action with leg stretching equipment; If you are at home, you can do this exercise by sitting in a chair or bed with your hands clenched and a dumbbell or pillow between your ankles. This action only needs to sit, bend your knees, and then straighten your knees. You will feel the thigh muscles contract. After straightening, slowly count twice (stop for two seconds), and then take four seconds to reduce the weight. That is to say, the upward leg stretching speed is relatively faster than the downward speed. You can practice two groups when you are a beginner, three or four groups after you get used to it, and you can repeat it with 12-20. Leg stretching is the beginning of every leg exercise.
squat
Squat lift can develop thigh muscles and build legs, which is the best leg exercise. You can squat 100 times as soon as you get up every morning. This action requires putting dumbbells on your shoulders or pillows on the back of your neck. Then squat down to be parallel to the ground (thighs are parallel to the ground), not squat down. If you squat too low, it is easy to tighten your knees. When you do this action for the first time, you can practice 2 groups, each group.
3. Horse squat
This exercise is similar to squat, but it can better isolate the anterior thigh muscle. Squat lifts usually involve more hip movements. If you go to the gym, you can practice this action with horse squat equipment; For example, at home, grab the doorknob (or fixture) in front of you with both hands and do horse squat. The action is basically the same as squatting, but you can exercise the muscles of different parts of the thigh by changing the position of your feet. If you stand near your knees and ankles, pay attention to exercise the muscles around your thighs; If your knees and ankles open outward, exercise the muscles on the inner thigh. When squatting, bend down slowly; When you stand up, try to tighten your hips and hips and control them carefully. Slow down for best results. At the beginning of training, you can practice 2 groups, each group repeats 15 times, and after adaptation, you can do 4 groups, each group repeats 15-20 times.
Squat in lunge
You may feel awkward at first, but you should practice more. To do this, stand with your left foot fixed and take a big step forward with your right foot in a striding posture. Then restore and repeat this action 15-20 times. Swap your left and right feet and do the same lunges and squats for the same number of times. You can also take a big step to the left and right instead of going forward. This action can exercise the soft inner thigh muscles. However, this movement can only be practiced after the body is balanced. Otherwise, you may lose your balance and fall. Are you dissatisfied with your leg shape? Be quick:
When you are free, you should repeatedly stand on tiptoe and then put it down, so that you can exercise the muscles of the soles of your feet and tighten the lines of your calves. It is best to practice until the calf muscles are a little sore every time. Bend your knees and do it on the stairs (half feet on the ground) for better results.
When sitting and watching TV, your feet should move up and down. Please pay attention to the alternating movements of your feet, and the average speed is not less than 120 times per minute. After the end, if you feel tense calf muscles, you can use hot compress, tapping or kneading to restore relaxation.
If the home is a wooden floor, try not to wear slippers and walk barefoot as much as possible, which can stimulate the acupuncture points on the soles of your feet and be beneficial to your health. How to reshape the leg lines, and introduce your familiar action of stepping on a bicycle backwards.
This movement is the most common leg movement. First, lie flat on the ground, then lift your feet and stretch as far as possible to your head. Place your body at your sides, bend your elbows, hold your waist and feet with your palms, and make a bicycle-like posture.
The effect of this action is to modify the lines of the thighs. If you do it for a long time, it will have a fat-reducing effect similar to aerobic exercise. Note: Keep your elbow bent 90 degrees. The action of riding a bicycle should be like riding a bicycle, which is an arc movement. Don't just kick hard So as not to hurt the joints. With the above knowledge, you can slowly train your ability every day, do your best, and at least ask yourself.