First of all, it is very important to relieve muscle tension through massage, reduce anaerobic exercise that makes muscles develop, do more aerobic exercise such as brisk walking and swimming, and eliminate muscle tension through massage after exercise.

& How fast and vertical does it jump?

Walk faster, jump more vertically, and lift more legs; Sit less, stand less, squat less, walk more and exercise more. This can prevent poor blood circulation in the lower limbs and make the legs look less swollen.

& habitual tiptoe

Tiptoe every time, such as when waiting for the bus, when going up the stairs, when resting at work and so on. In the long run, you will find that not only your calves become slender, but also your ankles become extremely slender.

& Don't cross your legs.

Crossing Erlang's legs will lead to calf edema and seriously affect the leg lines.

& amp massage

Massage is the most direct and effective way to shape the legs. By stimulating the important acupuncture points distributed in the legs, we can stimulate the acupuncture points in the legs, promote blood and lymphatic circulation, expel toxins, eliminate obesity and regulate hormone secretion. It is said that a leg massager can replace manual massage, which may be more convenient.

Massage method

Method 1: Massage your toes

Massage your toes can help you lose weight and enhance your memory.

Methods: Hold the big toe with both hands and massage back and forth for 2 minutes, several times a day. You can massage the outside of your little toe in the same way. The little toe is the reflection area of the cerebellum, and people's memory is related to the cerebellum, so massaging the little toe often can enhance memory.

Method 2: Shake your feet.

If the blood circulation of the body is not good, it will cause endocrine disorder or visceral dysfunction, so that the toxins in the body can not be excreted in time, and slow metabolism will easily lead to a large accumulation of fat in the body, which will lead to obesity. Simple foot massage can promote blood circulation and increase metabolic rate.

Methods: Lie flat on the floor or bed, lift your feet, and swing your feet backwards in mid-air like pedaling a bicycle for 2 minutes each time, which can promote blood circulation, not only help burn fat, but also help you sleep.

Method 3: Pat the soles of your feet.

Do it once every night before going to bed, make fists with both hands and pat the soles of your feet gently. This can promote the blood circulation of the whole body, effectively eliminate the toxins in the internal organs of the body, eliminate the fatigue of the day, dredge the blood vessel excretion function, promote the burning of fat, and thus lose weight quickly.

Methods: Take the sole of the foot as the center, gently and rhythmically pat the sole of the foot with your fist, not too hard, but not too small, and you must feel the pain. Tap one foot 100 times, with a total time of about 2 minutes.

Method 4: Rub your feet.

Rubbing legs can promote blood circulation. When your feet feel slightly hot, it means that the detoxification in your body is starting to burn.

Methods: Lie flat on the floor or bed, lift your legs and rub against each other. You can also rub it with your hands, so the effect will be better. Massage 20 times at a time, which takes about 2 minutes. This method can also help sleep.

Method 5: Walk barefoot.

This method of walking barefoot is mainly to exercise the soles of the feet, which is an important part of maintaining balance. Try to stimulate the soles of your feet when walking, such as walking on cobblestone roads often, or preparing a raised mat at home.

Methods: In order to lose weight healthily, try not to wear shoes and socks at home and walk barefoot.

These acupoint massage weight-loss methods have health care functions, even if they are not for weight loss, they can often be used to strengthen the body and eliminate diseases.

ttip

Exercise: How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more graceful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities. The intensity of exercise must be kept at a low level-at best, it can only reach the maximum 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.

Wear high heels and stovepipe

Put on high heels, keep your upper body straight (pay attention to your posture, don't lean forward or backward), inhale and abdomen, and stop breathing in your chest.

With the strength of the thigh, gently lift the thigh to drive the calf to take a step forward. Remember to lift your thighs, so that the pace will not be heavy and tired, but simply light.

When stepping on the ground, remember not to touch the ground with your heels or toes. It is correct to land with the "middle part of the foot". This can not only reduce the pressure on the legs when walking, but also be a necessary etiquette to wear high heels, and minimize the unpleasant noise when shoes follow the ground.

When your feet cross, you don't have to be in a straight line, as long as each foot naturally moves forward. Hands relax and droop, swing naturally, and look generous.

Slender leg exercise

behaviour

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). Then gently return to the original position.

The initial goal is to do it three times in 10 second.

Exercise site: thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). The initial goal habit is 10 seconds to do 10 times.

Exercise site: inner thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Change your leg and do it again. This action takes about 2 seconds. The initial goal is to do it five times in 10 second.

Exercise site: outer thigh.

Sit on the ground with your feet straight, your back tilted back, your hands supported and your hands rested on your hips. Press the lower back to the ground, raise your legs to 45 degrees with the strength of your abdomen, and put your toes forward so that your feet and calves are in a straight line and your legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.

Pick up a dumbbell in each hand, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost parallel to the ground and your dumbbells are in line with your shoulders. Return to the starting position and complete the whole action. Repeat the action 12 times, and then practice on the other leg.

Open your feet 45 degrees outward, with the distance between your feet wider than your hips, and then slowly squat down. From this position, step your left foot outward and keep squatting. Take a step to the right, then resume the initial action and continue to cross the crotch. First cross 10 step to the right, and then cross 10 step to the left. This action can not only thin the calf, but also thin the lower abdomen.

Stand naturally with your feet shoulder-width apart. Lift two dumbbells weighing 5- 15 Jin, put them on your shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is parallel to the ground. Keep this action for 5 seconds, and then return to the original state. Repeat the action 8- 10 times.

Skinny leg yoga

Action 1: Lie prone, put your legs together, hold your legs with both hands and slowly lift them up until they are perpendicular to the upper part of your body, inhale and abdomen, and keep your body's center of gravity slightly backward for a few seconds. Exhale and slowly return to the initial state. Repeat 15 times.

Action 2: Sit, bend your right leg, stretch your left leg behind your body, put your hands on your head, inhale, abdomen in, chest out, stretch your body to the left as far as possible, hold it for a few seconds, recover and exhale. Then repeat on the other side. Focus on exercising the muscles on both sides of the waist, which can play a role in slimming the waist.

Action 3: Stand, inhale, tuck in, straighten your left leg backward, straighten your hands forward, lean forward, look straight ahead, keep your body parallel to the ground, and fly for a few seconds. Switch legs and repeat many times.

Skinny leg exercise

Method 1. Legs together, feet on the steps. Lift your heels with your feet, stand on the edge of the steps and stand up straight. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly. This is an effective way to stovepipe.

Method two. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then press down slowly and forcefully until the leg muscles tremble and grieve, and then change the lunge of the right leg, which can also achieve the goal of stovepipe.

Method 3: Lift the left heel upright, straighten and lift the right leg forward, hook the foot upward, pause, and straighten the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly. This method is also beneficial to stovepipe.

Method 4: Lift the heel, open your legs and squat down as much as possible according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally. This method is also beneficial to stovepipe.

Method 5: Dry clean the legs.

Hold a thigh tightly with both hands, gently push it down from the root of the thigh to the ankle, and then push it up from the ankle for more than ten times, several times a day, to prevent varicose veins, edema and muscle atrophy of the lower limbs.

Method 6. Rub your legs and stomach.

Stretch your legs flat on the bed, support your legs with your palms, and rotate and knead them. Knead each side 20 ~ 30 times to make 1 knots, and make 6 knots. This can promote the blood return of the lower limb muscles and enhance the muscle strength of the legs.

Method seven. Twist your knees.

Feet parallel and close together, knees slightly bent, hands on knees, rubbing clockwise for dozens of times, and then rubbing counterclockwise for dozens of times. This method can dredge blood vessels and treat lower limb fatigue and knee pain.

Method 8: Pull your feet.

Straighten your legs, lower your head and bend forward. Pull your toes 20 ~ 30 times by hand. This method can exercise the waist and legs and increase the strength of the feet.

Method 9, wheel pedal

Sit by the bed and practice kicking or swinging up and down. This can strengthen the joint muscles of the lower limbs.

Methods 10, foot massage

Rub your palms together, and then rub the soles of your feet with your palms, each 100 times. It has the effects of preventing deficiency fire, soothing the liver and improving eyesight, and can prevent and treat hypertension, dizziness, tinnitus and insomnia.

Method 1 1, warm feet.

As the saying goes, "warm your feet and cool your brain", warm your feet means soaking your feet with hot water every night to keep your feet warm at all times. This will make the whole body blood flow smoothly.

Postpartum stovepipe

Improve the movement of leg lines

For new mothers, proper exercise can effectively improve the leg lines. Here are two groups of methods that are most suitable for postpartum stovepipe.

Thigh exercise

1. Stand with your toes out, your back straight, your legs shoulder-width apart, bend over and put your hands on your thighs.

2. Straighten your right leg forward and try to press down while keeping your toes up. After 5 times, change the left leg and repeat 5 times.

3. Make fists with both hands, bend your legs and squat, and pay attention to keeping your upper body upright.

4. Lie flat on the mat or floor, put your hands around your waist, bend your left leg and straighten your right leg, do 5 actions, and then repeat the other leg for 5 times.

Leg exercises

1. Stand with your legs together, put your hands behind your head, then bend your left leg, straighten your right leg outward, and alternate your left and right legs five times.

2. Lie flat on the mat or floor, put your hands around your waist, lift your legs like riding a bicycle for 50 times, then bend your legs on the mat to relax, and then repeat this action.

Precautions:

1, when doing thin thigh exercise, pay attention to straighten your knees and try to get the action in place, which will be more effective.

2, beware of sports injuries, when the body feels uncomfortable, it is necessary to reduce the amount of exercise, or not to do it, and it is best to wear a sheath on the ankle, wrist and other easily injured parts.

3. Before exercise, apply a little essential oil on your legs to promote blood circulation, which not only increases the exercise effect, but also prevents injuries.

4. Relax after the exercise, don't rest immediately.

I hope that the above-mentioned postpartum stovepipe method can help new mothers regain their moving posture.

Walking stovepipe

The simplest and most effective way to lose weight is to walk!

Most people are unconsciously "walking" in the usual way. If you don't use the right force, beauty will be farther and farther away from you. Starting "learning to walk" again can not only make the leg lines slim, but also achieve the effect of slimming.

In fact, walking is not only a posture problem, but also a "Tao" problem. People with a thick lower body generally walk "heavily". Before people arrive, footsteps arrive first, not only the shoes are not properly worn, but also the leg curve has become radish-shaped.

Here are some ways to walk, so that you can walk easily anytime and anywhere and lose weight easily.

Practice walking with your feet in the office.

Practicing walking is not using the strength of two legs, but focusing on the calf first, and then practicing walking with "all feet" and walking in a straight line, so that walking will be calm and not frivolous.

The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.

Strode on the way to and from work.

Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to get in shape. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit, which is a bit of a doorway.

I hope everyone can learn to walk by cutting their hands and striding. The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise.

First of all, belly in, head up, chest out, hips in, stride as big as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. Not sticking out your chest is like noodles. If you hold your chest out, you will naturally look very proud.

Sedentary stovepipe

Sitting in the office for a long time, you will gradually find that your thighs are getting thicker and thicker. In fact, the bad habit of crossing your legs is the main reason for the thickening of your thighs.

There is a simple reason. If you put your right leg on your left leg for a long time, the right femoral joint will protrude. Legs are naturally thick. The following simple exercises can prevent the thighs from getting thicker. Let's have a look!

1. Sit in a chair, straighten your legs to keep your feet at a certain distance from the ground, straighten your toes and keep this posture for 5 seconds.

2. Keep your toes straight and your feet at a 90-degree angle, so that the tendons of your heel and calf can stretch for 5 seconds.

3. Rotate your feet with the strength of your ankles and tighten the muscles of your calves.

4. Touching the ground with your toes when going up the stairs and raising your heels can tighten your leg muscles well.

5. Sit in a chair, hold your chest out, cross your legs and land on your toes. Push down the thighs and push up the calves. After about 10 second, do the same thing again 10 second, 2~3 times. You don't have to hold your breath to do this action.

5-pole stovepipe

Kick at a 90-degree angle and keep it as long as possible. Do 3 groups on each leg (each group 10 times).

Take a drinking bottle in one hand and hang it around naturally. While exhaling, take a step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and squat. Repeat left and right feet 10 times.

Put your hands and knees on the ground, retract your chin and raise one foot as high as possible. Two legs interact each 10 times.

Put the pillow in the middle of the calf and sit on the bed (or sofa) with the thigh and calf at a 90-degree angle. Slowly lift the calf and hold it for about 3 seconds. Repeat the action 10 to 15 times.

When going to the copier to copy or fax, first lift one foot at a 90-degree angle, and then support the whole body with the toe of the other foot. Do it 10 times on each foot.

Lean muscle leg

Pre-overlapping leg press

Sit on the ground with your legs crossed and your hands in front.

Press your body forward slowly, neck and head down. 15 to 30 seconds. Switch left and right legs, overlap. Do it again.

Beat the inner and outer thighs.

Sit on the ground, pat your legs, and gently pat the outside of your legs with your fists.

Then spread your legs apart and beat the inside of your legs with your fists.

Leg press lunge

Put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward.

Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and do it again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible.

Supine stretching

leg

Sit with your knees bent, your calves as close as possible to your thighs and hips, and your hands behind your back.

Lie down slowly until your body is close to the ground and your hands are flat beside you. Action lasts 15 to 30 seconds. Do it once a day.

Running stovepipe

Skinny Skills 1: Warm-up Exercise

It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into "battle" in the "best state".

Skinny Leg Skill 2: Landing Skill

The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?

Skinny Skill 3: Aerobic Exercise

The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.