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, at the same time tighten your abdominal muscles, and slowly hook up your toes and put them down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

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.

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.

Sports (1) 1. Place the front end of the foot on a 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 your 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.

◆ First, how to reduce abdominal fat:

1. Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.

2. Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.

3. Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.

4. Pay attention to defecation; This is a very important task! Defecation on time every day can not only expel toxins from the body, but also effectively prevent secondary digestion and absorption, which is an important step to lose weight.

◆ Fourth, shoulder exercises for slimming and beauty:

1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.

2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.

3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.

4. Repeat the passing action 20 times. Move slowly, not by impulse.

Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.

◆ Five, calf exercise

1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.

2. Lift the heel up and press the fitness stick down with both hands.

3. This action is repeated 25 times.

Sixth, deal with your lower body obesity.

The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks.

◆ Make your arms and arms fat-free:

1, exercise the inner arm to make it strong.

Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.

2. Make your arms nervous.

Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.

3. Improve the relaxation of the inner arm

Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.

In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.

Thin waist day and night

After opening your eyes, lie on your back in bed and stretch forward for about 10 seconds without holding your breath.

When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees, fall to your left waist for stretching, and follow with your left hand.

Sit on the bed, lean forward, stretch your back, put your hands on your head and stretch forward for about 10 second.

Stand up, bend your left elbow behind your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second, and do it alternately from left to right.

● Before closing your eyes

Pay attention to posture when standing, bend your elbows behind your head, hold your pillows with your hands, and bend and stretch your wrists as much as possible for 20 times.

Bend your knees 90 degrees and put the pillow in the middle, which can tighten your abdomen and have the effect of lifting your hips. Slowly return to the original position and lift it 20 times again.

Press the pillow under the abdomen, stretch your hands, lift your right hand and left foot about 20 cm, and do it back and forth for 20 times.

Thin waist and square waist

A. Starting from the left, lift the thighs, buttocks and trunk off the ground, and support the body weight with forearms and feet. Spread your legs and overlap your right foot on your left. Put your right hand behind your head, elbows and shoulders in line.

B. Bend forward slowly, using your right elbow as a guide until it touches the ground in front of your fingertips. Return to the starting position. Repeat 3 to 5 times to change direction.

Leg skill

These exercises are done standing up. Please spread your feet shoulder-width apart. Then, lift your right foot about 45 degrees and hold it for 6 seconds. Let its hands sit naturally. Take turns at 15-20 times! This will help you lift your hips.

Step forward with your left foot, then keep your right foot 15 times, and stop 16 seconds each time, so as to reduce fat in the inner thigh muscles.

Put your hands on your hips, then lift one foot to the abdomen, stretch forward for about 5 seconds, and take turns with your feet 15 times, which also has the effect of lifting your hips.

Face the wall, then lift your right foot with your right hand for 5 seconds, and press your left hand against the wall. Do it with your left foot. About five times. This can also make your inner thigh muscles stronger.

◆ 1 1 7, slimming soup helps you:

Soup: onion, tomato, cauliflower, cucumber, celery and green pepper.

Practice: put it all into the pot and boil it into vegetable soup.

How to eat:

The first day: only eat vegetables and drink soup; The next day: only eat fruit and drink soup.

The third day: eat fruits and vegetables and drink soup; Day 4: Eat some meat, vegetables and fruits, and drink soup.

The fifth day: eat fruits and vegetables and drink soup; The sixth day: only eat fruit and drink soup; Day 7: Eat only vegetables and drink soup.

The above is the "seven-day slimming soup", which really works. If you don't believe me, losing about five pounds in seven days is not a problem.

Remember: the positions of fruits, vegetables and meat should not be reversed, that is, they should not be eaten blindly. If you do it completely, you can achieve the effect. Soup, when you are hungry, when you want to drink, and when you want to drink, the effect is better.

◆ Fourteen, slimming methods and rules:

1. Eat three meals as usual.

2. Two cups of hot water.

Drink it as soon as you get up, not just before breakfast.

You can't substitute other drinks.

Tip: If you drink it at the specified time, you can see the effect within two weeks.