Do full-body exercises to reduce the weight of thighs.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing, climbing stairs and so on. Running is a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people often find running difficult and uncomfortable, they often can't persist. Walking and running will be much better. When you don't feel difficult, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to practice your thighs in the swimming pool, you can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect can't be achieved by running on the road.
In order to lose weight on thighs, exercise for 30 minutes at a time, at least 3-5 times a week. Stick to moderate or low-intensity exercise, that is, reach 60% of the maximum exercise intensity, which can consume more fat.
If you find it difficult to maintain this amount of exercise, you can start with a small amount of exercise and then gradually strengthen it. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased.
As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before making an exercise plan, it is best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average amount of exercise per week should not exceed 20%.
The best way to judge yourself is that your body can return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise, you can do some preparatory activities first, such as jogging for a few minutes or doing yoga stretching.
The best time for exercise is about 65438+ 0-2 hours before meals, such as morning and afternoon.
Carry out local exercises of thigh aerobics
Stretching is one of the most effective methods for thigh fitness. Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This kind of exercise can also be carried out when the body is standing. One leg stands to keep the body straight, and the other leg stretches backwards to make the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways, lying flat on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with the body, then supporting the thigh on a table or chair at a 45-degree angle, and then lifting the leg close to the floor to make it close to the thigh.
This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "striding". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. At the beginning, it is best to do two groups on each leg, each group 10 times. Then gradually increase the number of times. Like other sports, you can slow down first and let your legs get the same degree of exercise. The advantage of this kind of exercise is that it can change the relaxation state of muscles and make the appearance look more fit.
Reasonable diet
Experts believe that most people who fail to lose weight in their legs are mainly because they rely too much on exercise and don't pay attention to diet. These people tend to obviously limit their calorie intake, but they don't think much about the role of fat in it. Therefore, it is necessary to combine low fat and high fiber in the diet to form a suitable diet food. For example, eat more fruits and vegetables and eat less fatty foods, such as fast food.
Six secrets of stovepipe to build slim legs.
Want to make your thick legs thinner? Bian Xiao teaches you seven tricks to thin your legs and make you look thin.
First, drink glutinous rice water: Many people have light or heavy edema, especially those who stay up late. You can drink coix seed water. Usually, if you drink barley water in the morning, you will feel more urine in the afternoon, or if you drink a lot of barley water today, you will urinate a lot the next day. Coix seed water can help expel excess water from the body, tighten the curve and whiten the skin. Many breakfast shops sell coix seed soybean milk.
Second, kneading massage: orange peel tissue often appears at the junction of thighs and buttocks. It is recommended that you use good slimming products. By grasping and pinching, you can achieve the slimming effect of promoting blood circulation, strengthening metabolism and reducing fat. Massage techniques must be mastered, rubbing and pushing should be hard, but don't be so hard that you hurt yourself. Proper exertion is a bit like kneading dough.
Third, apply the lotion with the massage board: first apply the lotion evenly on the skin, then push it from bottom to top with the massage board, and push it from the root of the thigh to the buttocks, and brush it at least twenty or thirty times at each place. You will feel very hot and a little painful, but it is still very useful!
Fourth, wear adjustable body shaping pants: In addition to grasping and pinching, another physical slimming method is to wear adjustable pants. Wearing adjustable pants can improve your lines and make your thighs look good. If you wear it for a long time, the meat will be concentrated in the place where it should be concentrated, and your ass will become warped. However, whether you can wear it depends on your endurance!
Five, massage leg lifts: leg lifts are also a good way to stovepipe! After massaging your legs, straighten your legs and lean against the wall at 90 degrees to your body. Lift your legs for at least 15 minutes. But don't hold it for too long, or your legs will get numb.
Hip-hop: If the hip lines are beautiful enough, the legs will look more slender! Exercise is the most effective way to practice buttocks. In fact, you can easily have a charming ass with only one action, that is, stand with your legs shoulder-width apart, your toes spread out, your knees must be straight, and then clamp your ass hard. It is best to exceed twenty times at a time. Keep doing this action often, and it will gradually make your hips smile!