■Hip Slimming Method:
Hip fat has been the plague of many friends, which is very much related to diet and sitting,
The following provides some ways for you to do reference:
Diet
※ Fat eliminating tea
To remove the fat of the lower half of the body, you can be recommended to drink fat eliminating tea, you can buy dregs, chrysanthemums and water into a soup, and then ice refrigerator to drink this formula has the effect of reducing fat, but remember to eat only to drink and a time to drink. Chrysanthemum, water into soup, and then ice in the refrigerator to drink, this party has the effect of lowering fat, but remember to drink after eating, and do not drink more than 250C.C, as long as the day after lunch and dinner drink can be, if there is a stomach upset and other phenomena, then to stop eating.
Sitting
※ Correct sitting posture:
When sitting down, the waist should be straight, behind the back of the best lumbar cushion, the center of gravity to lift up, so as not to make the weight of all the pressure in the buttocks and abdomen,
so that the hips increasingly fat.
■ ■ five thin hip magic treasure
● Climbing stairs:
Climbing stairs, simple and save money, however, 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 to burn calories. In addition, if you step on two steps at a time when you take the stairs, you can drive your thighs and buttocks muscle groups to firm up your buttocks.
●Push the wall:
Legs together, hands propped up on the wall, legs straight, hips stretched outward for 10 seconds, and then towards the wall close to 10 seconds, repeat to do, not only can make sculpture buttocks curves, but also have the effect of abdominal tightening, the belly will be slowly become flat.
●Standing squat:
The best thing to do is to have an elastic rope or a skipping rope to assist you, if not, you can do it with your hands. 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 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.
(Lift the buttocks drill 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 5 seconds after the down
3. Repeat 30 times, and then change the side of the
(Lift the buttocks drill 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 down and exhale
3. Repeat for 30 times
(Lift the buttocks exercise III)
1. Hands overlap, straight ahead and shoulder level (or hold the wall, chair back can be)
2. Right foot stands straight, left foot slightly to 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 exercise four)
1. Lie on your back, straighten your arms and legs
2. Lift your feet together slowly, lift to the ground at a right angle when you put it down slowly
3. Stop 30 centimeters from the ground, and rest for 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 exercising, but the average increase in time spent exercising 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 fitness
Stretching is one of the most effective ways to make thighs fit: two buttocks 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 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.
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1 Minute Thigh Slimming Exercise
Slim Your Whole Thighs
Stand in an upright position, 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.
Slim 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 the 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 1O seconds, and speed up more when you get used to it
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3. Slimming calves:
Bed leg reduction method
1. Hold a pillow between your calves and sit on the edge of the bed with your thighs and calves 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 method
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 for food", no matter how high 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 exercising, but the average increase in time spent exercising 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.
In order 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 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, and fewer meals that are rich in fat, especially fast food.
Reducing leg massage
1. Sit on a chair, raise one foot at a right angle, and tap the calf with your fist, and do it for about 5 minutes on each leg.
2. With one foot straight and the other slightly bent as shown in the picture, massage with the palms of your hands from the eye of the foot in a "zigzag" direction. Do this for 5 minutes for each of the left and right feet.