Thinning buttocks:
■How to slim down buttocks:
Buttock obesity has always been a problem for many friends, which is closely related to diet and sitting posture.
The following are some ways for your reference:
Dietary aspects
※ Anti-cellulite tea
To remove fat from the lower body, it is recommended that you drink it For cellulite-reducing tea, you can buy mountain slag and chrysanthemum, add water to boil it into a soup, and then drink it with ice in the refrigerator. This recipe has the effect of lowering fat, but you must remember to drink it after eating, and do not drink more than 250C.C at a time. , just drink it after lunch and dinner throughout the day. If you have stomach discomfort, etc., stop eating.
In terms of sitting posture
※ Correct sitting posture:
When sitting down, your waist should be straight. It is best to put a waist pad behind your back and lift your center of gravity upwards. It will not put all the weight on the buttocks and abdomen,
making the buttocks become increasingly enlarged.
■ Five magic weapons for thinning buttocks
●Climb the stairs:
Climbing the stairs is simple and saves money. However, because almost every office building has an elevator, Everyone is used to taking the elevator, so why would you want to climb the stairs? In fact, climbing stairs has many benefits. It can burn calories. In addition, if you take two steps at a time when taking the stairs, it can activate your thigh and buttock muscles and tighten your buttocks.
●Push the wall:
Put your legs together, support your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, then move closer to the wall for 10 seconds, repeat , not only can sculpt the hip curve, but also have the effect of tightening the abdomen, and the lower abdomen will gradually become flat.
●Standing Squat:
It is best to have an elastic rope or skipping rope to assist you. If not, you can also do it with bare hands. First, step on the elastic rope with your feet shoulder-width apart, then hold the rope with both hands and place it on your shoulders. Squat your hips down so that the thigh and calf are approximately 90 degrees. Maintain the static movement for 8 seconds, then stand up straight. . As for how many times you should do it, please adjust it according to your personal situation.
●Back and forth step squats:
You can also use elastic ropes or skipping ropes to assist. After stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are at 90 degrees.
●Golden Rooster Independence:
Find a chair, hold the back of the chair, stand straight with one foot, and stretch the other foot backward in the air. After about 2 seconds, put it down again. Can be repeated 10 to 15 times, then change feet and do it again.
■ Buttocks sculpting exercises
You can do buttocks sculpting exercises 15 minutes before going to bed. It can not only strengthen body circulation, eliminate fat accumulation, but also achieve a sculpting effect.
(Butt Lift Exercise 1)
1. Kneel down with your body and place your hands on the ground as wide as your shoulders
2. Move your left knee as far as possible Pause in the direction of the chest for 5 seconds, then slowly lift it up (the upper and lower legs are at 90 degrees), pause for 5 seconds and then put it down
3. Repeat 30 times and then switch sides
(Butt lift exercise 2)
1. Lie on your back, bend your knees, and place your hands naturally on the ground shoulder-width apart
2. Contract your abdomen, tighten your buttocks, and lift up to inhale. , pause for 5 seconds and then lower it and exhale
3. Repeat 30 times
(Butt lift exercise three)
1. Overlap your hands, straighten forward and Shoulder level (or support the wall or the back of a chair)
2. Stand straight with your right foot, move your left foot slightly backward, touch the ground with your toes, and quickly lift your left foot back into the air. Stop for 5 seconds and then put it down
3. Repeat 30 times and then change feet
(Butt lift exercise four)
1. Lie on your back with your hands and feet straight
2. Slowly lift your feet together and slowly lower them when they are at right angles to the ground
3. Stop 30 cm above the ground and stay still for 1 minute
< p>PS: Do not leave your back off the ground, do not bend your knees, and do not exert force on your shoulders and arms.<<<<<<<<<<<<<<<<<<<<<<< <<<<<<<<<<<<<<<<<<<<<<<<<<<
2. Slim thighs:
When you do the whole body When exercising for the purpose of losing weight, all parts of the body, including the thighs, will lose weight. The most effective aerobic exercises to exercise your legs and buttocks are walking, biking, cross-country skiing, and stair climbing.
Running is also a good way to burn calories, but it is not the best choice for people with thick and fat thighs. Because these people find running difficult and uncomfortable, they are unwilling to persist. It is much better to use a combination of walking and running. When you don't feel hard, you can run more and walk less.
Swimming is also a whole-body aerobic exercise, but swimming does not use the thighs too much. If you want toned thighs in the swimming pool.
You can walk in shallow water or wear a life jacket in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained on the road.
In order to lose weight on the thighs, each exercise takes 30 minutes. At least 3-5 times a week. Stick to moderate to moderate intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a smaller amount of exercise. Then gradually strengthen it. You can also flexibly control the intensity and time of exercise. If the exercise intensity is lower and easier to carry out, you can increase the exercise time. In terms of fat consumption, walking for 1 hour and running for 20 minutes have the same effect.
Before executing an exercise program. It is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform and has no adverse reactions. The exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 20%. The best way to exercise yourself is to allow your body to return to normal within 1 hour after the exercise.
To prevent injuries to certain parts of the body during exercise. You can do some preparatory activities first, such as jogging on the spot for a few minutes or doing stretching exercises. The best time to exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Partial exercises for thigh toning
Stretching exercise is the most effective way to tone the thighs: droop your hips, squat with your legs bent and knees, and keep your back straight. - Stretch the leg back until it is parallel to the ground; or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do 3 sets of this on each leg (10 times each) This exercise can also be performed while the body is standing - stand on the legs and keep the body straight. Stretch the other leg to the side and back, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed sideways. Lie flat on your side on the bed or the floor, with one leg close to the floor and the other leg raised upward until the leg forms a 45-degree angle with the body. Then support your upper legs on a table or chair at a 45-degree angle. Then lift your lower leg close to the floor so that it is together with your upper leg. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as before, thus maintaining the balance and symmetry of the thigh.
After you've mastered leg extensions, try doing some "strides" to take a big step forward. Until the back knee is about 15 cm away from the ground, then step forward with the other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the number of times. Like other exercises, you can start slower. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more toned.
Pay attention to eating reasonably
Experts believe that most people who lose weight on their legs are unsuccessful. Mainly due to relying too much on exercise and not paying attention to diet. These people often significantly restrict caloric intake. But the role of fat in it is not considered. The diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and eat less fat-rich meals, especially fast food.
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1-minute thigh slimming exercise
Slim the entire thigh
Stand at attention with your hands on both sides of your body. Bend your knees and touch your toes with your hands (don't push too hard at this point). The trick is to not flex your back muscles, just your knees. Then gently return to the original position. This action lasts about 3 seconds. When you first start doing it, aim to do it 3 times in 10 seconds. Then speed up after you get used to it.
Thinner inner thighs
Starting from a standing posture, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. While jumping up, switch your left and right feet (note that your back should be straight at this time). While counting one or two, jump up and switch feet. When you first start doing it, aim to do it 10 times in 10 seconds and then speed up after you get used to it.
Slim thigh internal and external measurement
Stand at attention. Straighten your right foot and lift it to the right, while straightening your left hand and raising it to the left. At this time, pay attention to the balance of the body. The trick is to push your legs hard. Gently return to the original position. Do the same on the other side. This action lasts about 2 seconds. When you first start doing it, aim to do it 5 times in 10 seconds. Once you get used to it, speed up the speed.
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3. Slim legs:
Slim legs in bed Method
1. Put the pillow between your calves and sit on the edge of the bed with your upper and lower legs at a ninety-degree angle. Slowly raise your calf, maintain this position for about three seconds, then lower it, and repeat the action ten to fifteen times.
2. Lie on the bed, straighten your legs, move one foot back and straighten the other. Take turns doing it twenty to thirty times until your calves feel tired.
3. Lie flat on the bed, support the back of your waist with both hands, lift your legs up, and do a pedaling motion with your feet in the air. Wait for about 30 minutes and then rest!
4. Lie on your back, look directly at the ceiling, do not bend your knees, keep your legs together, close to the chest, then lift up, close again, repeat this action 15 times. If you keep doing this, the fat on your legs will disappear imperceptibly.
Method to reduce legs on the subway
Taking the subway can take as little as five minutes and as much as half an hour, so use this time to do some exercise.
Press the ankles of both feet alternately for eight seconds, three times for each foot. Separate your legs first, bring your knees together, and press each other hard for eight seconds. Repeat until you get off.
Method for reducing legs in the office
When you go to the photocopier to make copies or FAX, you might as well lift one foot up to a ninety-degree angle. Then use the toes of the other foot to prop up the whole body, and then slowly lower it, doing ten times with each foot. If you are used to walking up the stairs step by step, you might as well take longer steps, two steps at a time, and try to shift your weight to your front leg.
Food-based leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "unselective" and eat no matter how high the fat or calories are, so fat It is constantly growing on the body, so if you want to have beautiful legs, you must "choose what you eat". Eat more vegetables and protein foods, which will help strengthen your leg muscles.
When you perform exercises aimed at losing weight all over your body, all parts of your body, including your thighs, will lose weight. The most effective aerobic exercises to exercise your legs and buttocks are walking, biking, cross-country skiing, and stair climbing.
Running is also a good way to burn calories, but it is not the best choice for people with thick and fat thighs. Because these people find running difficult and uncomfortable, they are unwilling to persist. It is much better to use a combination of walking and running. When you don't feel hard, you can run more and walk less.
Swimming is also a whole-body aerobic exercise, but swimming does not use the thighs too much. If you want toned thighs in the swimming pool. You can walk in shallow water or wear a life jacket in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained on the road.
In order to lose weight on the thighs, each exercise takes 30 minutes. At least 3-5 times a week. Stick to moderate to moderate intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a smaller amount of exercise. Then gradually strengthen it. You can also flexibly control the intensity and time of exercise. If the exercise intensity is low and easier to carry out, you can increase the exercise time. In terms of fat consumption, walking for 1 hour and running for 20 minutes have the same effect.
Before executing an exercise program. It is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform and has no adverse reactions. The exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 20%. The best way to exercise yourself is to allow your body to return to normal within 1 hour after the exercise.
To prevent injuries to certain parts of the body during exercise. You can do some preparatory activities first, such as jogging on the spot for a few minutes or doing stretching exercises. The best time to exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you've mastered leg extensions, try doing some "strides" to take a big step forward. Until the back knee is about 15 cm away from the ground, then step forward with the other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the number of times. Like other exercises, you can start slower. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them appear more toned in appearance.
Pay attention to eating reasonably
Experts believe that most people who lose weight on their legs are unsuccessful. Mainly due to relying too much on exercise and not paying attention to diet. These people often significantly restrict caloric intake. But the role of fat in it is not considered. The diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and eat less fat-rich meals, especially fast food.
Leg reduction massage
1. Sit on a chair, raise one foot at a right angle, and tap the calf with your fist. Do this for about 5 minutes on each leg.
2. Straighten one foot and bend the other slightly as shown in the picture. Use the palms of both hands to massage in a zigzag direction from the eyes of the feet. Do this for 5 minutes on each foot on the left and right sides.