First do supine leg lifts. Divide 30 people into four groups.

Then, do this hip-closing action, with your legs apart, your hands flat on your sides and your waist raised. Also do 4 groups.

Then lie on your side, with one hand supporting your head and the other hand supporting the bed, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make mistakes. If it's done well and your hip side is not sour, you're not doing it right. This one is made of 20 legs, the last one should be lifted and stopped for a while, and then the other leg should be changed. Also do 4 groups.

After the side leg lift is completed, gently pat the sore place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts.

Finally, you stand panting in front of the mirror, and you will be surprised to find that your belly circumference is less than xx cm! !

Subtract the "small belly" from the three strokes-women are afraid of being fat and have been looking for a good way to lose weight. In fact, it is also possible to lose weight by massage under the condition of controlling diet and insisting on exercise. Here is a method of self-massage and exercise to reduce abdominal and waist fat: acupoint massage Shu Tian: 2 inches beside navel, a little on the left and a little on the right. Shenshu: In the lower back, flush with the navel, 65,438+0.5 inches beside the spine, one point on the left and right. Guanyuan: 3 inches below the navel. Waterway: 2 inches next to Guanyuan point, one on the left and one on the right. Dachangshu: that is, Shenshu point is 2 inches below, with one point on the left and one point on the right. Chengshan point: the midpoint of the calf, where the calf muscle becomes the achilles tendon, a point on the left and a point on the right. The above acupoints are all pressed, and it is advisable to have a local pain. The order is from top to bottom, from front to back, and each acupoint is pressed for about half a minute, * * * for about 5 minutes. Health massage (1) Abdomen rubbing: Sit or sleep on the bed, relax the abdomen with overlapping palms, massage the abdomen with slight pain for about 3 minutes, and then rotate the abdomen clockwise for about 3 minutes. (2) Massage the thyroid gland: The thyroid gland is located on both sides of the Adam's apple and is a soft glandular tissue. After getting up every morning, gently massage and then rub for about 2 minutes each time. Insist on exercise because weight gain is mainly due to excessive intake of energy, which leads to excessive deposition of adipose tissue, so it is very important to insist on exercise. Jogging or walking for half an hour every day to 1 hour has a good effect on losing weight. At the same time, it can also improve other symptoms, such as constipation, insomnia, hypertension and so on.

Slimming: It's so easy to lose weight.

With the growth of age, it becomes more and more difficult to lose a small belly. This is because the change of hormone secretion makes it easy for fat to accumulate in your abdomen as you think, which makes your abdomen fatter and fatter. University of vermont once conducted a study on 178 women aged 20-60. Although they all have a healthy weight, the oldest women have 55% more abdominal fat than the youngest women.

However, a big belly is not inevitable. Dollas's abdominal adjustment training is your secret weapon. Because it can make every abdominal muscle move: drooping six-pack rectus abdominis, flabby fat and fat transverse abdominis on both sides of the waist, which are always neglected in previous exercises, Michelle Dozois, the Latin American coach of Dollas, who designed this exercise, said that every beat of the exercise will bring your navel closer to the middle, thus flattening your lower abdomen. Do it three times a week and once every other day, which can make you lose your small belly easily.

★ Toe on the ground

A, lying flat: the thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

B. Inhale: The left leg is lowered in two parts, starting from the buttocks only, and the toes rush down to the ground (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

★ Around the thigh

A, lying flat: the thighs are straight. Lift your left leg at 90 degrees to the ground. Toes taut, hands naturally flat on your sides, palms down. Hold this action for 10 to 60 seconds. If this posture makes you uncomfortable, you can bend your right leg and put your feet flat on the ground.

B, the left foot rushed to the ceiling around a small circle, and at the same time turn the left leg from the thigh root. Inhale when you start this action. Finally, exhale. When doing this action, your body should be tight, stay still and don't waver. Turn six times and turn six times in the opposite direction. So is the other leg.

★ Cross.

A, if the toes touch the ground, but hands should be crossed behind the head, elbows outward, and head, neck and shoulders should be raised.

B, inhale, at the same time, the upper body is lifted, the left shoulder is close to the right knee, and the left leg is extended upwards, making an angle of 45 degrees with the ground. Turn left when exhaling, with your right shoulder close to your left knee and your right leg straight. This is a beat. Do this in six beats.

Leg reduction:

Step 1: Relax your strong calves.

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 the 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 eliminate 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.

It should be said that muscular MM is only a minority, but it must not be ignored. When I work in the gym, I sometimes meet a muscular MM. They often feel that they are not as fat as the average MM, and they often make extremely hard efforts. Instead of becoming slim, they are stronger. No matter what the aesthetic concept of "muscle girl" is, at least in China, it is unacceptable for ordinary people. If a girl is strong or kind, it must not be a compliment.

The most common phenomenon is that many women are not muscular, but concentrated in a certain part, the most prominent of which is the leg, which is very different from the upper body. This is definitely a problem in the bodybuilding industry, not to mention losing muscle, even losing fat is a very difficult process and challenge for them. You know, not every girl who comes to the gym to lose weight regards fitness as a hobby, and their purpose is just to lose weight.

There are several ways to lose muscle. First, the balance training method, a popular saying at present, is to strengthen upper body exercise and coordinate the upper and lower bodies. Personally, I think this method is feasible, but it may not work, because in fact, most girls with muscular legs prefer to maintain the status quo rather than make their upper body strong as follows. Learn from each other's strengths to make up for their weaknesses depends on the overall effect after learning from each other's strengths.

The second is strength training, which adopts intermittent cycle training method. Some girls worry that strength training will make strong legs stronger, because strength training is muscle training, and then strength training for muscular legs may stimulate muscles and make them more developed. Intermittent cycle training method is to arrange some appropriate movements for the parts that need exercise, and arrange these movements in a certain order. With cycle training, it can be divided into 1-3 or more cycles according to the situation, and the rest time is determined between each cycle, which is generally 1-3 minutes.

Light weight after repeated use. The main function of this training is to reduce the excess fat in the body surface and muscle fibers, thus reducing the latitude.

The third is aerobic training. It should be said that aerobic training is the most fundamental and main training means, whether it is fat reduction or muscle reduction, but aerobic training for muscle reduction and fat reduction should be different. Generally, aerobic exercise is required to reduce fat, which requires medium and low intensity and lasts for 30-60 minutes. Aerobic exercise of muscle reducing legs also needs to be emphasized. Try not to do bouncing aerobic exercise, it should last longer, and it should be arranged according to personal circumstances, step by step.

Long-distance runners are basically thinner, which is because they have been doing aerobic exercise for a long time. We don't want to learn from the training of long-distance runners. Therefore, long-term aerobic exercise should be the best way to lose muscle.

Fourth, the diet, the general bodybuilding coaches pay great attention to the intake of protein, whether it is to gain muscle or lose weight, because most of the muscle components are protein except water. Then, when a muscular girl loses her muscles, can she appropriately reduce the intake of protein and let her muscles burn faster, so as to achieve the goal? This problem needs to be considered.

I am very tall. I played basketball from primary school until I graduated from high school, so my calves are thick and full of muscles. They are hard, thicker than you, 42cm. Last month, I saw a post on the jar to lose weight with crude salt, so I tried it at home. It really worked! I started from May 13 and worked until May 30th. Later, I stopped because I was coming to YJ. After stopping, I measured my calf circumference with a tape measure, and it was reduced to 37cm. It's true! ! ! I'm so happy! Because I have tried many ways to reduce my legs before, but none of them succeeded. I really reduced it this time.