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). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it.
Inner side of thin 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 is 10 seconds to do 10 times, and then accelerate after getting used to it.
Lateral thin thigh:
Stand at attention. Lift your right foot to the right and your left hand to the left. At this point, pay attention to the balance of the body, and the trick is to work hard on the legs. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. Get used to it and then accelerate.
Step 3: Hold the calf with both hands, press the leg bone in front of the calf with the thumb, and massage from bottom to top, and repeat for 3 times. In addition to the thumb, other fingers should also increase the intensity of massage muscles accordingly.
Step 4, put your thumb on your knee, hold the thigh muscles with both hands and massage while pressing. Repeat 5 times.
Leg aerobic exercise before going to bed
Front side action 1: try to lift your legs! And keep this position for a few seconds until your feet feel tired. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.
Front exercise 2: Cross your legs and ankles and bend your knees at the same time. Take a supine position, put your hands under your hips and bend your knees and ankles. Lift your legs and reach your knees to the ceiling. Lift and stretch your knees as far as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.
Inner thigh movement 1: Put your knees on the pillow and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.
Exercise 2 on the inner thigh: Hold the pillow between your legs and ankles and squeeze it. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles. Kneeling and squeezing. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.
It is the only effective way to enrich the buttocks and legs.
Stretch your hand to the left as far as possible. Turn down with the waist as the axis and extend to the limit. Further to the right, it's the limit. Tuck in your abdomen and lift your body. Imagine the whole action, such as opening and closing the fan. There is no pause between each action, and the whole action cycles like a clock. Every movement should be extended to the limit as much as possible.
Chest out, hips in, gluteus maximus adduction and abduction. Stand upright with your chest out, and try your best to pull up the cervical vertebra until you stand on tiptoe. The hips are always tightened, and the calf muscles are tightened and lifted. You can try to clamp a piece of paper on the inner thigh during the initial training to ensure that the buttocks are tightened. Sitting posture with abdomen closed, the fingertips are stretched forward as far as possible, the navel is retracted, the body is arched into a cave shape, and it is pushed from the navel to the spine. With this strength, your body gradually lies down and feels like a slowly rolling wheel. Be careful to move slowly. Only in this way can you train your muscles into layers instead of pieces.
"Hit the wall" and stretch your arms, as if touching a distant wall, starting from the sacrococcygeal bone and stretching forward a little bit, trying to pull the spine to the longest point. When you get up, the strength is opposite. It should be like a cat yawning. Strength starts from the lower abdomen. Lift your lower abdomen first, a little bit. The whole process is like a whip.
First open the chest to spit out the waste gas in the body, then inhale and spread the chest backwards. The process of chest expansion is from the coccyx to the cervical vertebra, and the mandible and nose tip are raised. This action not only plays the role of thoracotomy, but also fully stretches the cervical spine to avoid the occurrence of double chin.
Thinning thighs are super effective methods ~!
It's a bit like a model catwalk ~ the steps are in a straight line, but don't walk like this on purpose. Should be walking very fast, unconsciously walking in a straight line. JMS, remember yo ~ Be sure to walk as fast as possible! So stick to it for 20 minutes every day! After walking for about 5 minutes, you will feel that the thigh root is very sour, but you must persist! Some people have been walking for more than 20 days, and their thighs have lost 6cm with a little control of dinner ... This method is specifically for thighs, which is more useful than running! !
A good way to stovepipe: two spoonfuls of salt and four spoonfuls of honey are mixed and coated on the legs, and then wrapped with plastic wrap. Very useful, not only the meat is much tighter, but also the skin is better. It's better if you cooperate with exercise, but don't exercise your muscular legs. Go on a diet for a while, and then exercise when the meat is loose. In hot summer, it's time to wear a vest and a short skirt. Girls who love beauty must not interrupt their fitness plan because of the hot weather in summer. But when ultraviolet rays soar, you can choose to play at home. If you are not satisfied with the lines of your legs, share the unique cheats of stovepipe.
1 The easiest way to stovepipe is to put your knees together, gently press it and do it five or six times quickly! Note that you don't need to hold your breath when doing this action.
This action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.
Sit up straight in a chair with a back, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.
4 Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. 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.
This is an action that a ballet dancer often does. Lift one leg forward 90 degrees, straighten the instep, and then slowly move to the side, doing 20 times for each leg. Sticking to this action can not only thin legs, but also be symmetrical.
About the quick-acting stovepipe method, it is also effective for muscles and calves.
After a proper amount of massage, leg essential oil will have unexpected effects, and it is also very effective for stubborn calves. Because the effect of simple massage on muscular calf is not obvious, if it is combined with good essential oil, it will have unexpected effects. Moreover, essential oil is a product for external use, which is harmless to the body. However, there are too many kinds of essential oils on the market, so be sure to keep your eyes open when choosing MM.
Knees should be thin, and I'll teach you six tricks.
Knees are round and bloated because of fat accumulation or too much fat, which destroys the lines of women's beautiful legs. They are called "knees like steamed buns". French fitness experts put forward the following suggestions to improve women's knee ugliness:
1. Participate in jogging, aerobics, high jump, long jump, swimming and other knee sports. And deliberately exert strength during exercise to accelerate the consumption of fat accumulated at the knees, and finally make the fat around the knees firm. 2. Conditional ladies may wish to climb the mountain step by step every day, from ten minutes to dozens of minutes every day, and increase the frequency and speed of going up and down the stairs. When climbing a mountain and a ladder, you must pay attention to make your knee joint exert its strength as much as possible and keep your whole leg straight.
3. Jumping rope by changing posture is not limited by weather, time and environment; Anytime, anywhere. However, we must pay attention to constantly changing posture to prevent the knee from being hit too hard, so that the knee can be exercised to ensure safety. Swimming is the most direct exercise for women to beautify their legs and knees, especially breaststroke. Swimming is safe; Will not cause damage to the knee because of the large amount of exercise.
5, insist on doing knee bending exercises White-collar women can use the rest time to do knee bending exercises, such as squatting below, knees together and getting up. After squatting, try to bend your knees and lift your body, squatting 30 times in a row, and doing it three times a day.
6. The intensity of regular massage or patting the knee should be appropriate. Sticking to massage or patting can accelerate the blood circulation of the knee and effectively reduce the accumulation of fat.
Standing with high legs, lazy legs and thin legs.
Stand tall and lift your legs. A. Stand with your hands drooping naturally. When lifting the leg, don't let the upper body touch the leg, keep the body stable, gather the strength of the thigh, make the front side of the thigh flush with the ground, and the toes naturally droop. B. Starting from action A, open the hip joint so that the bent leg and the body are on the same plane; C from action b, buckle the hip joint, hold the right knee with your left hand and stretch the quadriceps lateralis femoris. Spread your legs back and forth in an arrow crouching position, and the distance between your legs is shoulder width. Hold your waist with your hands and exhale and squat. Be careful that the knees of the front legs do not exceed the toes. When the hind legs are bent, the thighs are basically perpendicular to the ground. Stand before kicking at 45 degrees. When kicking forward, keep your toes straight and the angle between your legs is 45 degrees. Don't emphasize the height of the kick. When kicking back, you can relax your knees and bend slightly. Be careful not to use explosive kicking. Move slowly and rhythmically. Stretch the quadriceps femoris as shown. Be careful not to lean forward when your legs are bent, keep your upper body upright, tighten the iliopsoas muscles (that is, the muscles connecting thighs and abdomen on both sides of your back), and keep your heels close to your hips for 3 ~ 5 seconds. After the ball is on, kick your legs and lie on the fitness ball, with your hands supporting balance and your legs straight. When you lift your legs up, you still don't need explosive force. The muscles of your back and buttocks drive your legs up.
Method of changing elephant leg into four thin-legged bird legs
The way to rub out the bird's legs 50 times is: when taking a bath, cover the legs with shower gel (to reduce friction), find a place about waist-high (washstand, water pipe), put a tripod on it, rub your hands slightly, rub from the thigh root to the knee, and then rub in the opposite direction, just like the method of stovepipe. When you start rubbing for 50 times, your arm will get sore. Hold on. When you can rub 100 times, the effect must be obvious! Shave your legs for 20 minutes every day and lose 8 pounds a month. The method is: buy a horn scraping board, apply emulsion on your legs, and scrape from top to bottom according to acupoints. Scrape each acupoint 20 times, quickly and forcefully, until a red road is scraped and the left leg is replaced by the right leg. It is best to shave before going to bed every night. After shaving, don't touch cold water and go straight to sleep. Thin bottom and thick palm, the way to lose weight by stepping on it is to put on hard-soled shoes and stand on a brick with the sole of your foot. I tried for three weeks, and the position of my calf rose. The leg shape is better than before, it looks slender and the hips are a little upturned. You can also take your own platform shoes and let the shoe repair shop make it into a heel shoe with heel height 1 cm and forefoot less than 4 cm. This way is suitable for people with muscular legs. I recommend a very effective local exercise of stovepipe, that is, pedaling an air bike. Just do it in bed for a few minutes before going to bed at night. Lie down, lift your feet, and pedal like a bicycle. The magazine says you can do it ten times, and I do it 300 times a day! After finishing, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for the meat at the root of the thigh!
Three-step stovepipe exercise seven days fast stovepipe success
Poor blood circulation and thick calves. Nine out of ten girls said they had fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight". At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf. Step 1: Relax your strong calves. In fact, if you want to thin your calf, you must first check whether the muscles of your calf are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. & lt Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Besides massage, proper eating habits can also create beautiful legs. 1, vitamin e helps to remove edema. Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2, vitamin B group accelerates metabolism Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat, eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts, spinach and so on. 3, eat less salt to edema, often eat salty food, easy to accumulate too much water in the body, form edema, easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
Four leg postures of slimming yoga
This is a set of slimming yoga moves with beautiful legs. This slimming yoga is divided into four postures, which is easy to learn. Legs are slightly wider than shoulders, stand and breathe evenly; Lift the heel, make the leg muscles tense, close the hips, abdomen and chest, hands up, palms up, fingers pointing to the sky respectively, and try to keep it for a few minutes.
Take it back, put your feet together, bend over, put your hands on the ground and stretch your leg muscles as much as possible.
Half-lying, legs raised, can cross back and forth.
Sit up straight, with your legs together and your upper body pressed down.
Put away your upper body, breathe evenly, keep moving and rest for 5 minutes.
Precautions:
1, the weight should be gradual, you can't rush for success, and you can't help but add load, otherwise you can't achieve the purpose of exercise.
2. These movements can be used for leisure exercise, and the speed can be determined according to the physical strength at that time, but it must be based on the time and times specified by the coach.
3. When doing weight-loss yoga, try to keep each movement in place for a few minutes.
Lazy friends can also try massage cream and just touch it on their legs. The effect is very good.
Share the effective weight loss methods used by slimming experts. I think these methods are all effective:
1, yogurt diet, this method is very effective, and it is harmless to the body, but the effect is slow, that is, eating yogurt with green tea powder at noon and brown sugar with yogurt at night is pure, and nothing else is added. I bought a yogurt machine and made it myself. This 1 month can lose 2 or 3 pounds without rebounding.
2, exercise, this method is known to everyone, but there is a premise that once it stops, it is useless, and each exercise time should be more than 30 minutes. I've tried swimming, running stairs, running, and doing aerobics, but these methods are easy to grow muscles, and it's hard to lose weight once muscles are formed, so I've been trying this method ~ ~ ~
3, drink Pu 'er tea, this is a cup of Pu 'er tea after eating every day, it must be cooked tea to be useful, the effect is slow, you can lose about 4 pounds in 3 months, this can always be adhered to, and now you often eat out, so the oil and water are relatively large, just drinking this can complement each other.
4, diet pills to lose weight, because the Chinese New Year is coming, and the above methods are difficult to lose weight at once. Those who had to use diet pills decreased from the original 126 to 109 in more than a month. Now they have stopped taking diet pills for two weeks. At present, there is no rebound, continue to adhere to healthy weight loss methods ~ps: If you need to lose weight urgently, you must be optimistic when choosing drugs.
I just wanted to give you a picture, but I couldn't send it out ~ ~ ~