1. Moving up exercises: stand naturally with your feet apart, hold dumbbells in each hand on the front side of your thighs, palms inward; start from the hips and bend down, back straight, don't collapse your waist, and arms naturally hanging down. Return to the starting position and repeat the movement.
2. Single-leg bridge: lie flat, bend both knees 90 degrees, single-leg heel on the front of the short stirrups (bracket, edge of the bed), the other leg to the abdominal recovery; hip tightening, waist, lower back together with the upward lifting off the ground, single-leg straight up. Repeat with a different leg.
3. Back to swing legs: lying down. Keep your arms, abdomen and thighs close to the ground and apart. Calf up, heels together. Tighten your hips and forcefully lift your belly and thighs off the ground. Return to the starting position and repeat the movement.
Aerobic exercises that take special care of the thighs: cycling, jogging, brisk walking, hiking, taekwondo, going up and down stairs, standing in a swimming pool to do the up and down swinging leg action (with the help of the water's resistance, make sure to hold on to it, and stand firm) ...... can burn 350-700 calories per hour.
1. Swan extension: standing posture. Hands on hips, one leg bent at the knee, foot on the calf of the upright leg. Chest out and stomach in. Open the bent leg and stretch to the outside. Do 5-8 flexions back and forth. Repeat on a different side.
2. Side straddle: Stand. Chest out and stomach in, hands on hips. Point your left toe to the left. Step to the left. Take as big a step as possible, keeping your left knee at a right angle as much as possible, stretching the inside of your right leg, and placing your body in the center of each leg. Repeat on a different side.
3. Swan Back Lift: Hands on hips. Stand on one leg. The other leg is bent at the knee, with the knee outward and the foot placed behind the knee of the standing leg. Chest out and stomach in. Bend the knee and stretch the leg backward into a backward stride. Place your body in the center of each leg. Keep your body stable. Repeat on a different side.
Walk 5,000 steps a day!
Jogging, sit-ups, hula hoops
More pressing,
More foot baths!
The key is to develop good habits and stick to them!
Losing weight is a long-term process!
Diet pills and diets are not good, they hurt the body. I'm not going to be able to get a lot more than that.
Become a good habit!
Loss of weight is a long-term process, to be gradual!
Eat well in the morning, eat well in the middle of the day, eat less in the evening, and don't eat late at night.
All need to adhere to the long-term, not three days fishing two days sun net, and then what things are gradual, want to speed is not enough.