There is a certain relationship between lower body obesity and heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. If it's not genetic, it means that you eat too much and your body doesn't need so much nutrition, so it turns into fat accumulation, or if you sit in front of your desk, computer or TV for a long time, the extra calories can't be consumed, so it turns into fat deposition on your abdomen and buttocks. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated on your hips and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.
1. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.
(1) Running can consume fat, but for people with thick legs and fat buttocks, they may find running hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended. Xiushou.com also advocates this practice, as long as he is not affected by the venue and equipment, he can exercise at any time. Moreover, running, especially for the lower body, is a slimming exercise that can really promote metabolism and effectively burn fat. Some people say that running will thicken calves and thighs, but this view is wrong. Aerobic exercise consumes sugar, fat and amino acids in the body and only reduces excess fat. Running won't make your legs thicker, it will only make your legs stronger. The slimming method to avoid calf thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration. Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1-2 hours at most. The speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise, but it should not be too slow, otherwise it will not play the role of exercise.
(2) Swimming is a very popular fitness activity. If you want to exercise your legs in the swimming pool, you can run in shallow water or wear a life jacket in deep water. 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.
(3) Exercise twice in the morning and evening for 20 to 30 minutes each time. When burning fat, it should be reminded that the intensity of exercise is not directly proportional to fat reduction, and the intensity of exercise must be kept at a low level-at most, it can only reach the highest limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes.
Methods to prevent lower body obesity
1. Walk more, try not to take a car, and walk instead. You can take the stairs (very effective) or walk to school/class (if it is close) every day.
2. I heard that sitting down after exercise will make your ass bigger (I don't know if there is any scientific basis, many people say so). So, stand as much as possible and sit less.
Some people say that standing on tiptoe while watching TV can thin your legs. When you don't have to watch TV, just make time. )
Some people say that if you can stand up straight against the wall every day, you can do subtraction. I tried not to stick them all together, but she said try.
Also, I heard that if the back is against the wall, the calf and thigh are at 90 degrees, and the thigh and body are at 90 degrees, you can exercise the leg muscles.
6. Pay attention to your diet
References:
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