First, spin the bike.

45 minutes of spinning can consume about 500 kilocalories. Spinning, a fast-paced exercise, can not only help us burn fat, but also strengthen our legs and shape their curves, which is unmatched by other fitness equipment. Moreover, spinning is mainly to exercise the thighs, which can also prevent the calves from getting thicker because of excessive exercise.

In the leg-centered exercise process, the muscles of hips, waist, back and arms are fully exercised, and the cardiopulmonary function is enhanced.

Stovepipe exercise suggestion:

Generally speaking, it takes more than an hour to burn fat after exercise, but the key to practicing spinning and stovepipe is persistence. If you force yourself to exercise for more than 60 minutes at a time and once a week, the effect is not as good as short-term and long-term exercise, such as 20-30 minutes at a time and more than 5 times a week.

When riding a bicycle, jump with the lowest resistance and do it lightly, so that there will be no big muscles, and if there is, it will only be beautiful lines.

Second, yoga.

Yoga can make blood circulation in the lower body through stretching exercise, which can not only prevent cramps in the legs and stomach, but also improve flatulence in the legs and reduce the chance of venous embolism in the legs. Compared with spinning, yoga practice is suitable for girls who are quiet and not in love sweating. Of course, its stovepipe effect is slow, and it needs long-term persistence, and it takes 3 months or even half a year to see the effect.

Stovepipe exercise suggestion:

For people with more thigh fat, we should first lose as much fat as possible through other aerobic exercises, and then practice yoga to stretch the leg lines to make the leg shape even. In addition, the professional guidance of yoga practice, it is best to go to the gym to find a qualified yoga teacher for guidance, otherwise it is easy to hurt yourself.

Third, mountaineering aerobic exercise

Aerobic mountaineering in the gym is also called "climber". This instrument can not only help us lose more fat in 30 minutes, but also have a good effect on cardiopulmonary function and leg shaping.

The design principle of the step device is designed according to the action of climbing stairs in our daily life. Because when we climb the stairs, the quadriceps femoris in front of the thigh, the muscles in the back of the thigh and the gluteus maximus will all participate in the exercise. However, when the thigh goes up and down the stairs, the knee joint will bring us much less positive pressure and less damage than the real stair climbing.

Stovepipe exercise suggestion:

The stepper can set different resistance values. If you just want to lose fat, you can adjust the resistance to 8- 12. Keeping it for 30-40 minutes will achieve a good fat-reducing effect. Keep the heart rate between 130- 140/ min.

Fourth, the treadmill.

Scientific research has proved that treadmills consume more calories than any other aerobic exercise equipment. Treadmill is the most effective way to improve endurance, burn calories and reduce body fat. But this is not its only purpose. Treadmill is very helpful for shaping lower limbs and upper limbs.

Stovepipe exercise suggestion:

If you just want skinny legs and don't want muscular legs, you need certain skills to improve within one month. It is recommended to use a treadmill and jog at a speed of 8.5 minutes per kilometer for 40-60 minutes, which is not fast, so that muscles can exercise aerobically and consume more fat. Stick to 4-5 times a week, and the slimming effect will be very obvious.

After exercise, you must stretch your muscles to relax your legs, otherwise you will easily grow large muscles. Leg thinness has a lot to do with food collocation, regardless of exercise. Usually, we should eat less food with heavy taste, less sugar, and more food that is good for our legs, such as bananas and barley.

Extended data:

Pay attention to the four taboos of losing weight and stovepipe:

1, avoid wearing shoes that are too small.

Often wearing small shoes may not only deform the feet, but also rub the hard skin on the heels or soles of the feet, even if you wear ordinary shoes in the future, you will feel soft. After a long time, it may also form "corns" and even cause skin deformation of toes or soles.

2. Avoid paying attention to foot massage

Ladies are very sensitive to wearing cold shoe prints in summer. If you don't pay attention, it will not only damage the white and smooth skin on your feet, but even cause skin allergies and other undesirable phenomena. Therefore, you can massage or rub your legs and feet properly to keep your feet in a normal state.

3. Don't wear socks or wear fewer socks.

If you don't wear socks, it is easy to produce itching and pain of beriberi due to soil and water or other reasons. Mild molting, severe purulent itching. Because it is convenient not to wear socks, it may not only lead to skin ulceration, but also spread mold to other parts of the body.

4, avoid dry feet without treatment.

Especially in autumn and winter, the sole skin is easy to dry, fall off and crack. If left untreated, the skin of the foot will further deteriorate, leading to whitening, infection and suppuration of the skin between the corns or toes. Therefore, the skin of the feet should not be underestimated.

Five stovepipe foods in YEATION:

1, seaweed

Vitamin A, vitamin B 1 and vitamin B2 all exist in seaweed, as well as minerals and cellulose, which are very beneficial to regulating the balance of body fluids and can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe. You can't let go if you want slim jade legs.

2. Apple

Apple is the slimming fruit that most people will choose, because it is rich in pectin, which can help gastrointestinal peristalsis and eliminate toxins in the body. Best of all, it can also reduce heat absorption. Plus apples contain a lot of potassium, which can prevent leg edema. Of course, the calories of apples are not high, so there is an apple diet meal that specializes in eating apples.

Apples contain unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.

3. Sesame

Linseed oleic acid contained in sesame can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and stovepipe.

In addition, sesame is rich in vitamin E, which can prevent the damage of lipid peroxide to the skin, offset or neutralize the accumulation of harmful free radicals in cells, make the skin fair and moist, and make your legs more delicate and smooth.

4.bananas

Bananas are indispensable for many fruit diet meals, because bananas are rich in fiber, vitamin A, potassium and pectin, which can effectively regulate the intestines and help defecation.

Bananas also have the effect of removing water, which is not only the best slimming fruit, but also a beauty product, which will moisturize the skin after eating. Bananas are high in calories, but low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.

5. adzuki bean

Red beans, also known as adzuki beans, contain acidic components, which can increase peristalsis of large intestine, promote urination, reduce constipation, and thus remove lower body fat. The red bean diet is suitable for all ages to lose weight, and it is absolutely safe and has no side effects. It is worth a try.

Phoenix Net-Four hottest stovepipe exercises in the gym (Figure)

Phoenix Net-Pay attention to the four taboos of losing weight and stovepipe.