Hips:
■Hip slimming method:
Hip obesity has always been the plague of many friends, which is very much related to the diet and sitting posture,
The following provides some ways for you to do reference:
Dietary
※ Fat eliminating tea
To remove the fat of the lower half of the body, it can be recommended that you drink fat eliminating tea. You can buy the dregs of the mountain, chrysanthemums and water into soup, and then ice in the refrigerator to drink, this formula has the effect of lowering the fat, but remember to drink after eating, and do not drink more than 250C.C, a day as long as the lunch and dinner drink can be, if there is a stomach upset and other phenomena, then to stop eating.
Sitting
※ The correct sitting posture:
When you sit down, your waist should be straight, the best behind the back of the lumbar cushion, the center of gravity to lift up, so as not to make the weight of all the pressure on the buttocks and abdomen,
so that the hips increasingly fat.
■ ■ five thin hip magic treasure
● Climbing stairs:
Climbing stairs, simple and save money, but, because each office building almost all have elevators, we take the elevator used to, how may also want to climb the stairs! In fact, there are many benefits of climbing stairs, you can burn calories, in addition, if you take the stairs, each time you step on two steps, can drive your thighs and buttocks muscle groups, tighten your buttocks.
●Push the wall:
Legs together, hands propped up on the wall, legs straight, hips first outward stretching 10 seconds, followed by 10 seconds towards the wall close to repeat, not only can make sculpture hip curve, but also have the effect of abdominal tightening, the belly will be slowly become flat.
●Standing squat:
The best thing is to have an elastic rope or a jump rope to assist, if not, you can do it empty-handed. First of all, feet open and shoulder-width step on the elastic rope, hands and then hold the rope on the shoulders, hips down squatting, so that the thighs and calves between about 90 degrees, static action to maintain 8 seconds, and then stand straight. As for how many times you should do this, please adjust according to your personal situation.
●Forward and backward squats:
Also use an elastic rope or a skipping rope. With your feet on the rope, step forward and backward, then squat down so that your thighs and calves are at 90 degrees.
●Golden Chicken Independence:
Find a chair, hold on to the back of the chair, one foot standing straight, the other foot in the air backward stretch, about 2 seconds, and then put down, the action can be repeated 10 to 15 times, and then change the foot to do it again.
■ ■ Hip body exercise
On weekdays, you can use the 15 minutes before bedtime to do hip body exercise, not only to strengthen the body's circulation, to eliminate the hoarding of fat, but also to achieve the effect of sculpture.
(Hip manipulation a)
1. body kneeling position, hands open and shoulder width placed on the ground
2. left knee as far as possible to move to the direction of the chest to stop for 5 seconds, and then slowly up (size of the leg was 90 degrees), stop for 5 seconds and then put down
3. Repeat 30 times, and then change the side of the
(Hip manipulation b)
(Hip manipulation two)
1. Lie on your back, feet bent at the knees, hands naturally on the ground and shoulder width
2. Abdominal contraction, buttock clenching upward inhalation, pause for 5 seconds and then put it down and exhale
3. Repeat for 30 times
(Lift the buttocks drill III)
1. Hands overlap, straight ahead and shoulder level (or hold the wall, chair back can be)
2. Right foot stands straight, the left foot slightly to the Move back, with the toes on the ground, quickly lift the left foot back into the air, stop for 5 seconds and then put it down
3. Repeat 30 times and then change the foot
(buttock lifting exercise IV)
1. Lie on your back with your arms and legs straight
2. Lift your feet together slowly and slowly lift them up to a right angle with the ground and put them down slowly
3. Stop 30 centimeters from the ground and rest for 1 minute. 1 minute
PS: Don't let your back leave the ground, don't bend your knees, and don't exert force on your shoulders and arms.
<<<<<<<<<<<<<<<<<<<<<<<<<<<<< <<<<<<<<<<<<<<< Weight loss. The most effective aerobic fitness exercises that work the legs and buttocks are walking, biking, cross-country skiing, and stair climbing.
Running is also a great way to burn calories, but it's not the best choice for people with fat thighs. Because these people will find running tough and uncomfortable, they won't want to stick with it. It is much better to use a combination of walking and running. When you don't find it tough, you can increase your running and decrease your walking.
Swimming is also a full-body aerobic exercise, but it doesn't use your thighs as much. If you want to tone your thighs in the pool. You can walk in shallow water or wear a life jacket in deeper water. The natural resistance of the water will give your thighs a powerful workout. This is the kind of workout you don't get on the road.
To lose weight in your thighs, work out for 30 minutes at a time. At least 3-5 times a week. Stick to less than moderate and moderate intensity workouts. That is, up to 60% of the maximum workout intensity will burn more fat. If you find it a bit of a struggle to maintain this level of exercise, start with a small workout. Then slowly build up. You can also be flexible on the intensity and duration of your workout. If the workout is less intense and easier to perform, you can increase the duration of the workout. In terms of fat burning, walking for an hour has the same effect as running for 20 minutes.
Before implementing an exercise program. It's best to let your doctor give you a physical examination, and then choose a workout intensity that is easy to carry out and has no adverse effects. You can gradually increase the amount of time you spend working out, but the average increase in time spent working out should not be more than 20% per week. The best way to exercise yourself is to be able to return to normal within an hour of the end of your workout.
To prevent injuries to certain parts of the body during exercise. You can start by doing some preparatory activities, such as running slowly in place for a few minutes or stretching. The best time to exercise is about 1-2 hours before a meal. For example, early in the morning and in the afternoon.
Partial exercises for thigh toning
Stretching is one of the most effective ways to make thigh toning: two buttocks hanging down, - leg bent knee squatting, back straight, the other - leg back until parallel to the ground; or in the same position, the other leg to the side of straight, until a 90-degree angle with the body. In the same position, the other leg extends sideways until it is at a 90-degree angle to the body. Try 3 sets of 10 repetitions of this exercise on each leg. This exercise can also be done when the body is standing, with one leg standing and keeping the body straight. The other leg is stretched sideways and backwards, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed on the side. Lie flat on your side on a bed or on the floor, with one leg against the floor and the other leg lifted up until the leg is at a 45-degree angle to the body. Then support the upper leg at a 45-degree angle on a table or chair. Then lift the lower leg against the floor to bring it together with the upper leg. This exercise strengthens the inner and outer muscles of the thighs, not just the outer muscles as in the past, thus maintaining balance and symmetry of the thighs.
After you've mastered the leg extension exercise, try doing some "stride walking" by taking a big step forward. Keep the back knee about 15 centimeters off the ground, then step forward with the other leg. It's a good idea to start with two sets of 10 reps of this movement on each leg. Gradually increase the number of times as with other exercises - slow down a bit. And let both legs get the same degree of exercise. One of the benefits of this type of exercise is that it changes the flaccidity of the muscles and makes them look fitter.
Talking about eating sensibly
Experts believe that most leg diet unsuccessful people. This is mainly due to relying too much on exercise and not paying attention to their diet. These people often significantly restrict calorie intake. But don't give much thought to the role that fat plays in it therefore. The diet should be a combination of low fat and high fiber. For example, eat more vegetables and fruits, less of those meals rich in fat, especially fast food.
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1 Minute Thigh Slimming Exercise
Slim Your Whole Thighs
Stand in an upright position, with both hands on either side of your body. Bend your knees and touch your toes with both hands (at this point, don't push too hard). The trick is not to flex your back muscles, only your knees. Then gently return to the original position. This movement takes about 3 seconds, so when you first start, aim to do it 3 times in 1O seconds, and then speed it up as you get used to it.
Slim inner thighs
From an upright position, step forward with your right foot and gently bend your knee. Keep both hands planted on your waist. Jump up while swapping your right and left feet (keep your back straight at this point). Count to one or two while jumping up and swapping feet. When you first start to do 1O seconds to do 1O times for the goal of habit and then accelerate the speed.
Thin thighs inside and outside the test
Stand in an upright position. Lift your right foot straight to the right while lifting your left hand straight to the left. At this point, pay attention to the balance of your body. The trick is to make the legs strong. Gently return to the original position. Do the same on the other side for about 2 seconds. When you first start, aim for 5 reps in 10 seconds, and speed up more as you get used to it
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3. Slimming the calves:
The Leg Loss in Bed Method
1. Hold a pillow between your calves and sit on the edge of the bed with your thighs at a ninety-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2, lying on the bed, straighten the legs, one foot plate moved back, one foot plate straight. Take turns doing twenty to thirty times, until the calves feel tired.
3, lying flat on the bed, two hands behind the waist, legs up, two feet in the air to do the bicycle action, about 30 minutes to do a rest yo!
4, lie on your back, look straight at the ceiling, knees do not bend, legs and tight, close to the chest, and then lift, and then close, repeat this action 15 times. This persistence in doing so, leg fat will unconsciously disappear.
Metro leg reduction
The time to sit on the subway is less than five minutes, more than half a bell, use this time to do exercise.
Press the ankles of both feet alternately for eight seconds, three times on each foot. Legs apart first, knees together, press hard against each other for eight seconds, repeat until you get off.
Office leg reduction method
To the photocopier photocopying or FAX, may wish to lift one foot into a ninety-degree angle. Then use the toes of the other foot to support the whole body, and then slowly fall, each foot to do ten times. If you're used to going up the stairs one step at a time, you might want to take bigger steps, two steps at a time, and try to shift your weight to your front leg.
Food for the legs
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry", no matter how much fat or calories are eaten, so the fat continues to grow on the body, so in order to beautify the legs, we have to "choose to drink and choose to eat", and eat more vegetables and protein food, which will help to strengthen the leg muscles.
When you exercise to lose weight all over the body, all parts of the body, including the thighs, will lose weight. The most effective aerobics exercises that work the legs and buttocks are walking, biking, cross-country skiing, and stair climbing.
Running is also a great way to burn calories, but it's not the best choice for people with very thick, fat thighs. Because these people will find running tough and uncomfortable, they won't want to stick with it. It is much better to use a combination of walking and running. When you don't find it tough, you can increase your running and decrease your walking.
Swimming is also a full-body aerobic exercise, but it doesn't use your thighs as much. If you want to tone your thighs in the pool. You can walk in shallow water or wear a life jacket in deeper water. The natural resistance of the water will give your thighs a powerful workout. This is the kind of workout you don't get on the road.
To lose weight in your thighs, work out for 30 minutes at a time. At least 3-5 times a week. Stick to less than moderate and moderate intensity workouts. That is, up to 60% of the maximum workout intensity will burn more fat. If you find it a bit of a struggle to maintain this level of exercise, start with a small workout. Then slowly build up. You can also be flexible on the intensity and duration of your workout. If the workout is less intense and easier to perform, you can increase the duration of the workout. In terms of fat burning, walking for an hour has the same effect as running for 20 minutes.
Before implementing an exercise program. It's best to let your doctor give you a physical examination, and then choose a workout intensity that is easy to carry out and has no adverse effects. You can gradually increase the amount of time you spend working out, but the average increase in time spent working out should not be more than 20% per week. The best way to exercise yourself is to be able to return to normal within an hour of the end of your workout.
To prevent injuries to certain parts of the body during exercise. You can start by doing some preparatory activities, such as running slowly in place for a few minutes or stretching. The best time to exercise is about 1-2 hours before a meal. For example, early in the morning and in the afternoon.
After you've mastered the leg extensions, try doing some "stride walking" by taking a big step forward. Keep the back knee about 15 centimeters off the ground, then step forward with the other leg. It's best to start with two sets of 10 reps of this movement per leg. Gradually increase the number of times as with other exercises - slow down a bit. And let both legs get the same degree of exercise. One of the benefits of this type of exercise is that it changes the flaccidity of the muscles and makes them look fitter.
Talking about eating sensibly
Experts believe that most leg diet unsuccessful people. This is mainly due to relying too much on exercise and not paying attention to their diet. These people often significantly restrict calorie intake. But don't give much thought to the role that fat plays in it therefore. The diet should be a combination of low fat and high fiber. For example, eat more vegetables and fruits, and fewer meals that are rich in fat, especially fast food.
Reduced leg massage
1. Sit on a chair, raise one foot at right angles and tap the calf with your fist, do about 5 minutes on each leg.
2. With one foot straight and the other slightly curved as shown in the picture, massage with the palms of your hands from the eye of the foot in a "zig-zag" direction. The left and right feet each do 5 minutes
Upper body training strong point:
One, one-arm dumbbell rowing
This is the back muscle training in the necessary and basic exercises, it can isolate the back of the two sides of the muscle groups, especially to exercise the upper back muscle groups, so that the back of the back is thick and has a clear line.
Preparatory posture: left knee and left hand on the bench, the upper body parallel to the ground, the right hand grasps the dumbbells, right arm straight. Look up in front of your eyes and arch your back slightly.
Exercise: Pull the dumbbells up, bending the elbows until the wrists are just below the waist, palms facing inward. Pause at the highest point for about 2 seconds, then slowly straighten your arms to restore them, tensing your back. Rotate your right hand inward with your thumb as you straighten your arm to fully extend your latissimus dorsi.
Sets: 5 sets for each left and right arm, 5 times/set. Dumbbells try to use a larger weight, but do not force. You may need to "cheat" your way through the last 1 or 2 reps, but not more.
Tip: Try looking over your left shoulder at your left hand when you're holding the bells in your right hand (the opposite is true when you're working with your left hand). This prevents your body from forming twists and jerks as the dumbbells pull up and back down, and gives the latissimus dorsi a stronger stimulus, while enabling you to properly evaluate the effectiveness of the exercise.
Two, reverse-grip chest pull-down
Wide-grip pull-downs (which primarily work the latissimus dorsi block) create a wide back, and this exercise does work for many people. But it's an even better idea to use variety and balance of exercises for the entire back. So try using a narrow grip and you'll notice the difference in range of motion from a wide grip. In addition, the exercise is excellent for strengthening the medial upper back muscle groups.
Preparatory position: seated, feet on the ground, adjusting the rubber rollers to press down on the knees to keep them stable. Hold the bar with your palms facing inward and your hands shoulder-width apart.
Exercise: Pull the bar down to your chest from an extended position, with your back muscles tightened and your elbows close to your body. Slightly arch your back, raise your chest, lift your chin up, and keep your abdominals and lower back tense.
When the bar is pulled down to the top of the chest, the shoulder blades on both sides close up and squeeze the latissimus dorsi muscles, use the tension of the back muscles to control the bar to keep pulling it down hard for about 2 seconds, and then control the bar to return to its original position, and then pause for about 2 seconds when you reach the highest point of straightening your arms. Each exercise should feel a full extension of the arms and a stretch of the latissimus dorsi muscles.
Sets: Use a weight you can do 3 sets of 8 to 10 reps/set, paying special attention to movement specifications. Stretching is very important; it helps the growth of the upper medial back muscle groups and the muscle mass of the middle back.
Tip: Try to avoid using only the strength of both arms when pulling down, paying full attention to the contraction and extension of the back muscle groups.
Three, single-arm puller rowing
It teaches you to use the latissimus dorsi muscle for full contraction and extension, you will strongly feel the latissimus dorsi muscle exertion, and at the same time can improve the efficacy of the nervous system on the innervation of the latissimus dorsi muscle.
Preparatory position: using a high pulley puller, grip the pulling handle with the palm of your right hand inward, kneel on your right knee, and support your left leg by bending it at the knee.
Exercise: Pull the handle down toward your chest, keeping your elbow away from your body. Rotate your right hand toward your body as you pull down. Control the handle with tension in the latissimus dorsi muscle in the fully contracted position for 2 seconds, then slowly bring the handle back down.
Sets: 3 sets for each left and right arm, 10 to 12 reps/set, left knee on the ground when pulling with the left hand.
Technique: one-arm rowing when the head turned to the opposite shoulder better.
Four, standing side plank
The deltoid is the main muscle group of the shoulder, the vast majority of practitioners believe that standing side plank is purely shoulder exercises, in fact, the deltoid posterior fascia in the back of the shoulder than a larger part of the back, therefore, have a strong, well-developed deltoid posterior fascia in the shaping of the back is crucial. Experience tells us that the best time to strengthen the posterior deltoids is after back training, as the strong latissimus dorsi muscles may "take over" the work that the posterior deltoids are supposed to do before the back is "fed.
Preparatory posture: hold a dumbbell in each hand, stand with your feet shoulder-width apart, knees slightly bent, bow forward so that your torso is basically parallel to the ground, arms naturally hanging down, palms facing each other.
Exercise: contract the posterior deltoid muscle to lift the dumbbells, keep your elbows slightly bent, and avoid lifting your torso when lifting the dumbbells. When the upper arm is raised sideways to shoulder level, pause for about 2 seconds, then lower the dumbbells back down in a controlled manner.
Sets: Do 3 sets of 10 reps/set.
Tips: Make sure the dumbbells are in the same plane as your shoulders when lifting, and don't let the dumbbells recede to your waist. This isolates the posterior deltoid and makes the lift harder. If you're trying the exercise for the first time, don't focus too much on the specification of the movement or the contraction of the muscles.
Everything you eat goes to your bones. Remember to eat plenty of protein-rich: eggs!
Meat la.
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