I hope you are useful.
As long as we exercise more and stretch more, we will gradually become more beautiful.
Thigh thin:.
When you exercise, you will lose weight, including all parts of your body and thighs. The aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing and climbing stairs.
Burning running calories at the same time is a good way, but people with thick thighs and fat legs are not the best choice. Because these people will feel very comfortable, run very hard and don't want to insist. It would be much better to combine walking and running. When you don't feel difficult, you can increase or decrease running and walking.
Swimming is also a systemic aerobic exercise, but do you use many thighs for swimming? If you want to exercise your thighs in the swimming pool. You can walk in shallow water or wear a life jacket in deep water. The natural resistance of water will give your thighs a strong exercise. This effect can't be achieved on the road of exercise.
In order to lose weight on thighs, exercise for 30 minutes each time. At least 3-5 times a week. Insist on exercise, moderate intensity below moderate intensity. That is, 60% of the maximum exercise load, you can consume more fat. If you find it a little difficult to maintain this level of exercise, you can exercise a little. And then gradually strengthen. You can also flexibly adjust the intensity and duration of exercise. If exercise and low intensity are more likely to increase the exercise time of fat consumption, then the effect of walking and running 1 hour for 20 minutes is the same.
I'm carrying out an exercise program. It's best to let the doctor see your physical examination, and then choose a relaxed exercise intensity without adverse reactions. The time after exercise can be gradually increased, but the average exercise time per week should not exceed 20%. Self-training is the best way to get back to normal after an hour of exercise.
In this process, in order to prevent sports from hurting some parts of the body. You can do some warm-up activities, such as standing, jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. For example, in the morning and early afternoon.
Carry out local exercises of thigh bodybuilding
The stretching exercise of thigh bodybuilding is the most effective method: two hips droop,-one leg bends down, the back is kept straight, and the other leg is straight and the back is parallel to the ground; Or in the same posture, straighten the other leg sideways until it forms a 90-degree angle with the body, try to do three leg groups (each group 10 times), or do this exercise standing. -Stand on your legs and keep your body straight. The other leg is stretched on the back side, so that the thigh is as straight as possible and parallel to the ground. Lateral movement of the legs can also be performed. Lay your body flat on the bed or floor-one leg is close to the floor and the other leg is lifted up until the leg is at a 45-degree angle with your body. Then support your legs on a table or chair at a 45-degree angle. Then put them together on the floor of the calf and thigh. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the movement of the outer muscles as in the past, thus maintaining the balance and symmetry of the thigh.
After mastering stretching exercise, you can try to make some "walk away" strides. Then get up from the ground and wrap your knees, and then take another step to branch the pipeline 15 cm. At the beginning of this movement, it is best to do two groups 10 times on each leg. Then gradually increase the number of exercises with others-for example, it may be slower-more. And let both legs get the same degree of exercise. The advantages of this exercise are: it can change the relaxation state of muscles and make the appearance look more fit.
Pay attention to a more reasonable diet.
Experts believe that most legs fail to lose weight. Mainly rely too much on exercise, not diet. These people tend to significantly limit their calorie intake. But no matter what role you play in it, you play the role of fat. Diet should combine low fat with high fiber. For example, eat more fruits and vegetables, and eat a diet rich in fat, especially fast food.
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1 min Thigh is thin.
Put your hands on your sides and stand at attention with your thighs straight. 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. I just started doing it. My goal is to do it three times in 1O seconds, and then accelerate after getting used to it.
Inner side of thin thigh
Stand from the beginning and pay attention to your position, cross your steps, move your right foot forward and bend your knees slightly. Put your hands on his waist. When jumping, the left and right feet are exchanged (pay attention to the straight back at this time). Jump from 12 feet and switch places. Start with 1O seconds and do it 1O times, in order to speed up the habit again.
Thinner inner thigh
External measurement
Stand at attention. Straighten your right foot and your left hand at the same time. Raise your left hand. In this case, pay attention to the balance of the body. The trick is hard legs. Gently return to the original position. Repeat the same action on the other side. This action takes about 2 seconds. At first, I did it five times in 1O seconds, which greatly accelerated my habit.
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2, stovepipe:
Bed scissors
1, put the pillow in the middle of the calf and sit by the bed, with the thighs at right angles. Slowly lift the lower leg, leave in this position, and then repeat 10 to 15 times for three seconds.
2. Lie flat on the bed, straighten your legs and feet, and then straighten one foot. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs, kick your feet in the air, and rest for about 30 minutes!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up and close it again, and repeat this action 15 times. Therefore, if you persist, the leg fat will disappear unconsciously.
Cutting subway legs takes as little as five minutes and as much as half an hour. Let's use this time to do some exercise.
Each foot alternately presses the ankle for 2 feet for 8 seconds, three times. First, separate your legs, close your knees, and press for another eight seconds, and repeat until it stops. while
When copying or faxing in the office copier with broken legs, you might as well lift one foot at right angles. Then the other foot supports the tiptoe body, and then slowly descends, each foot 10 times. When you go upstairs at ordinary times, you might as well take a big step or two to increase the weight of your front legs as much as possible.
Legs cut food. Why are there 1 pairs of elephant legs? One of the reasons may be that you are "hungry for food", no matter how high fat or calories you need, your fat body keeps growing, so you must "choose food" for your legs. Eating more vegetables and protein food helps to strengthen leg muscles.
When the purpose of your physical exercise is to lose weight, all parts of your body, including your thighs, will lose weight. The aerobic exercises that can best exercise legs and buttocks are walking, cycling, cross-country skiing and climbing stairs.
Burning running calories at the same time is a good way, but people with thick thighs and fat legs are not the best choice. Because these people will feel very comfortable, run very hard and don't want to insist. It would be much better to combine walking and running. When you don't feel difficult, you can increase or decrease running and walking.
Swimming is also a systemic aerobic exercise, but do you use many thighs for swimming? If you want to exercise your thighs in the swimming pool. You can walk in shallow water or wear life jackets in deep water. The natural resistance of water will give your thighs a strong exercise. This effect can't be achieved on the road of exercise.
In order to lose weight on thighs, exercise for 30 minutes each time. At least 3-5 times a week. Insist on exercise, moderate intensity below moderate intensity. That is, 60% of the maximum exercise load, you can consume more fat. If you find it a little difficult to maintain this level of exercise, you can exercise a little. And then gradually strengthen. You can also flexibly adjust the intensity and duration of exercise. If exercise and low intensity are more likely to increase the exercise time of fat consumption, then the effect of walking and running 1 hour for 20 minutes is the same.
I'm carrying out an exercise program. It's best to let the doctor see your physical examination, and then choose a relaxed exercise intensity without adverse reactions. The time after exercise can be gradually increased, but the average exercise time per week should not exceed 20%. Self-training is the best way to get back to normal after an hour of exercise.
In this process, in order to prevent sports from hurting some parts of the body. You can do some warm-up activities, such as standing, jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. For example, in the morning and early afternoon.
After mastering stretching exercise, you can try to make some "walk away" strides. Then get up from the ground and wrap your knees, and then take another step to branch the pipeline 15 cm. At the beginning of this movement, it is best to do two groups 10 times on each leg. Then gradually increase the number of exercises with others-for example, it may be slower-more. And let both legs get the same degree of exercise. The advantages of this exercise are: it can change the relaxation state of muscles and make the appearance look more fit.
Pay attention to a more reasonable diet.
Experts believe that most legs fail to lose weight. Mainly rely too much on exercise, not diet. These people tend to significantly limit their calorie intake. But no matter what role you play in it, you play the role of fat. Diet should combine low fat with high fiber. For example, eat more fruits and vegetables, and eat a diet rich in fat, especially fast food.
Reduce leg massage
1, sit in a chair, raise one foot to a right angle and hit boxing legs, each leg lasts for about five minutes.
Massage your eyes from the foot of the mountain to the direction of the font
2, one foot straight, the other foot slightly bent figure, hands on the ground. About two feet every five minutes.
Hula hoop!
Although I practice while watching TV. Don't be afraid, practice more and you will know its benefits.
I bought it back. I don't believe they will be all right. I won't turn it around, and I won't turn it off for the next two years. Then I bought it, because the trainers used the lightest lights at first, but later they became more and more skilled. I went to buy a focus.
Because this part adds a little way back to the bear. I have been practicing this for three years!
Then go as far as possible. You don't want to run, you have taken a walk instead, or climbed the stairs, because I have done your action, but it didn't work. At that time, I had no confidence.
In fact, losing weight should not make you hungry. Because a person must be hungry to eat, because we have a special mouth, hungry until dinner time, which is worrying, so it is easy to be absorbed by the human body.
I usually arrive at noon. I just drink a glass of water to work together and decorate it with a cup of honey, because I am only one of them twice a week. I made a rule at the weekend. What you want is a special one. One is a nutritional supplement.
The second is the solution to defamation. It doesn't matter what you say if you eat rice every day. I suggest eating an egg for every meal. Because these appetites can't fill their stomachs at all, they won't fill their stomachs and look hungry. One egg is not enough, twice, and then bring an apple back. Finally, I drank a glass of water.
Drink three glasses of water for lunch and dinner. In fact, it can't swallow Lycium barbarum and longan, because we drink plain water. I mean mixed drinks, water and medlar. Then eat corn. It's grain. It doesn't matter. Followed by fruit. Eat more a la carte, mung bean sprouts and tea (scraping oil and water)
Don't leave your stomach empty when you don't eat apples or other fruits, such as spinach. If you are hungry, he can't hold on.
What I advocate is that you can eat it at noon, preferably without oil, and then go to eat laxatives or Kuding tea to soak. Of course you can eat meat. Remember, losing weight can't make you hungry. I was hungry for three days, but I ate a little fruit and vegetables and lost weight. But on the fourth day, I fainted in the office and my colleague gave me a drink. As a result, when I swallowed it, I was hungry and handed over my own water. Immediately after that, I will take it to dinner and look forward to the finished product. This is failure, not failure, but the right way.
Then I bought a book to lose weight, which is also some weight-losing skills I read online. But now those people are trying to make money, some actions or some methods. If they can't, they won't even try to teach. Those of us who are already lazy, asking us to learn one of their movements is not only annoying, but also makes us less and less confident.
In fact, it doesn't matter whether you are fat or not. You should adjust your mentality to make people in hell feel uneasy about writing these words.
Remembering these rules and techniques can help you reduce your waistline by more than 3 cm in 12 hours. ......
1, drink plenty of water,
Drink carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon.
2. Don't eat French fries. Salt will keep moisture, especially in the pre-menstrual period. Stress and canned food are foods with high sodium content.
Give your chin a rest and don't chew gum. Chewing gum will make you swallow too much air, so your stomach will swell.
4. If you feel that your bowel movements are not smooth, drink more coffee. A cup or two of coffee helps to relax the bowels.
5, underwear corset. It can be seen that corset underwear, high waist underwear and abdominal belt are missing an inch or more. Corset underwear works well, but too tight underwear will have extra fat, so avoid wearing tight underwear.
6. Choose the dress that suits you best. No one, big or small, will see the label you wear, but if your clothes are too tight, you may expose your stomach. So, show the best part of your body, attract people's attention and divert attention from your belly fat opening. How's your arm? Then wear a sleeveless dress. Leg symmetry? Then wear a miniskirt. With charming shoulders? Then put on a thin belt or an off-the-shoulder coat completely.
8. Choose fabrics that don't protrude the abdomen. Silk, rayon, knitted garments and sweaters with rough surfaces usually work well and make the abdomen look flat.
The most effective way to reduce your stomach is this: don't sit for half an hour after meals, and don't eat after meals. This is absolutely effective.
★ Four-step waist movement:
Lay flat, knees bent, feet on the ground, fingers on ears; Turn left and sit-ups, then get on your upper body (now exhale and relax your shoulders), then go back to the front and lie down slowly. The same is true for moving to the right, repeating 10 times each time.
You lied to my eyes:
Lie flat with your hands at your sides and your knees at 90 degrees. Exhale, pull your knees to your right shoulder, return, and then pull them to your right shoulder. Repeat 10 times.
★ Look sideways:
Lie flat with your hands at your sides and your knees at 90 degrees. Exhale, return, inhale again and press to the left with your feet at the high voltage power supply 15 cm. Repeat 10 times per side.
Apple milk thin abdomen method
It only takes two days to return to normal diet on the third or fourth day, and then start for two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. The effect of repeating three cycles twice will be more stable, but you must be patient and lose weight!
Day 1: apples 1 kg (five or six, no more than seven). On this day, they can eat apples, drink no water, drink no yogurt and eat nothing. Wash the apples when you eat them, and then eat them in small bites.
The next day: yogurt or skim milk 1000 ml, divided into six equal parts, drink one cup at a time. After drinking milk all day, I can't eat anything else. When I am thirsty, I use milk instead of water. (You can also drink milk and yogurt at the same time, but pay attention to the weight) ◎ ◎ ◎ Your diet is delicious, and your new life is delicious.
If you reach the ideal weight, you can do it again. You can't drink water in the middle, or you can mix apples and milk. You must eat them separately, which is effective. We can't drink water, because if the water we consume is to lose weight, then the body will definitely consume the water we consume first, but not the water in the body. Eating apples without drinking water for a day is basically to reduce water in the body. Drinking milk every day will almost cut off water and reduce fat.
Recommendation: The diet of slimming fruit every day is cleverly arranged in the list of pre-obesity warning recipes.
Important: Milk Day is very important. You can't drink water Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be realized on weekends, such as a good way to lose weight and defecate. Suitable for people: slightly fat, healthy stomach.
10 minutes of rapid physical exercise br, although it won't make you lose weight immediately, it will make you feel nervous, and the rapid flow induced by peptide exercise will make you feel good about yourself. This group of movements consists of five movements, which make your body move and feel. Do the whole set of movements four times in a row.
1, spread your legs, stand with your hands up, and then bend down slowly until your palms are flat on the ground.
2。 The lunge brothers hold their hands on the ground, and one leg stretches back into a lunge; Then straighten your torso with your hands and hips, press down 5 times, and sprint up (no legs-the other leg does the same action 5 times).
3. After the push-ups lunge, extend the front legs backward, change the pushing posture, and do 5 push-ups.
4, hip, shoulder posture after doing push-ups, hip relaxation, almost touching the ground, until the abdomen, chest forward, hands and arms straight for one minute.
5。 Legs up, under his ass, now stick to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Lift this up, put it down and do it 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the original first position, and start to redo this action.
1。 Whole liquid diet
This recipe is very simple, only draft. Skim milk or light chicken soup (chicken skin should be removed) has no seasoning and no restrictions. This method can clean the stomach. Enhance physical fitness. The time limit is one week.
2, apples, grapefruit, skim milk diet no restrictions on taking skim milk every day, plus apples and grapefruit, but a fat-free diet is not good for the skin. This method won't take long.
3. Sugar-free diet
Edible food:
Beef cattle, sheep, chickens, ducks, pigs, pigeons and turkeys, whether fat or thin.
All kinds of eggs and fish (shellfish and snails are not allowed).
Milk cream, cheese, butter and other oils (except milk).
Beverages: Water is not limited to all kinds of soups. Tea, diet soda. Lemon juice (excluding orange juice) Coffee without sugar.
Fruits and vegetables: bamboo shoots, bean sprouts, Chinese cabbage, cabbage, mushrooms, peppers, onions and spinach.
Seasoning: Except sugar.
Inedible food: Any food with high sugar or starch is inedible. & ltBr trilogy of losing weight
Recalling p> Physiologically, if every month is always at a fixed time, will the mood get worse in vain and the appetite increase? This is your body's estrogen at work. The secretion of estrogen not only affects women's emotional moments, but also has a great influence on the effect of exercise and fitness.
Quite simply, when you are in good health, the weight loss plan is more likely to succeed, otherwise the effect is poor. Therefore, slimming experts suggest that according to the regulation of estrogen secretion, fitness programs at four different stages of the physiological cycle can effectively accelerate the weight loss process and exercise the normal secretion of hormones.
Diet venting
Calculation of bed rest time: menstruation
Physiological manifestations of 0-7 days after the start of 65,438+:menstruation comes because the secretion of luteinizing hormone is reduced, and you begin to feel depressed, depressed, stressed, and often depressed and angry for no reason. If there is insufficient sleep and excessive fatigue during this period, it is easy to have temporary pigmentation around the eyes; On the second or third day of menstruation, the skin becomes very sensitive to the decline of resistance. You may have physical pain and often feel bad. Coupled with the reduction of hormone secretion, the skin will become extremely dry and the pores will become coarse. This change generally disappears five or four days after menstruation begins.
Weight loss success index: ★★★★
Accelerated weight loss program:
■ It is suggested that the weekly exercise time is 35 hours at this stage.
■ Don't try to do a super diet or exercise to lose weight at this stage, but focus on "shaping". Premenstrual period is also a good time to shape up, and excessive dieting can easily lead to dehydration but can't reduce fat.
■ You can choose soft unarmed movements, such as simplified Tai Ji Chuan and Bodhila.
■ Walking, jogging and slow skating are all helpful if you are still worried about your opponent's movements before doing it.
Healthy weight loss diet:
■ Although you are weak, you should not eat too much. You can eat some food. Iron can increase the absorption of iron and plant protein.
■ Alcohol and spicy food such as pepper, onion, garlic, pepper, ginger, cinnamon and barbecue fried food should be prohibited.
■ Avoid cold food, such as all kinds of cold drinks, cold dishes, raw fruits and vegetables, etc., so as not to cause poor blood circulation and edema of lower limbs.
■ Eat less sour food, such as sauerkraut, plums, plums and lemons.
■ There will be slight edema on the body and face. Don't eat salty food. Eat more magnesium, in food, such as bananas, pig liver and other B vitamins, so that the metabolism is better.
■ Drink plenty of water to replenish water.
Key Tip: At this stage, don't overdo the intensity and duration of your weight loss exercise; At the same time, it also avoids the necessary skills and reaction ability to participate in sports, such as tennis, squash and other inappropriate sports, which will make you miss and fluctuate. correct
Time calculation: 7 14 days after operation.
Physiological manifestations: Generally, on the first14th day of menstrual ovulation, the estrogen secreted by sex hormones reaches its peak, and then it begins to decrease, while the progesterone secretion begins to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein, so a week ago, ovulation was the best time to do aerobic exercise. This is the best time for you to feel this month. You are full of energy both emotionally and physically. You like sports and challenges.
Weight loss success index: ★★★★★★★
Accelerated weight loss program:
■ Try to keep the frequency of exercise for 2 hours every day or every other day, at least 7 hours, so as to keep exercising.
■ Losing weight is not the most effective way. Ask your personal trainer to help you make an exercise plan to lose weight, let him know your menstrual cycle, and he will let you achieve your ideal exercise and weight loss goals during this time.
■ Running, swimming and cycling are particularly easy to consume calories. Whoever wants to lose weight is the best choice.
At this time, you can try various aerobic exercises according to your hobbies, such as aerobics, Latin dance and ballet. Because your body and accepting this time are the best, it is a waste not to exercise.
Healthy weight loss diet:
■ This is a very simple process. If you gain weight, if you eat it, the calories you can't get will quickly decompose into fat and accumulate in your body, so try to reduce the intake of high-calorie and high-fat foods.
■ Eating more foods that are beneficial to digestion and metabolism, such as wax gourd, celery and cold melon, can speed up your weight loss process.
■ It is suggested that you can make a week's diet plan, so that you can keep adequate nutrition intake, not fat, during these seven days. In just seven days, it is not only easy to persist, but also get twice the result with half the effort.
Fast weight loss tablet
Time calculation: menstrual period
Physiological manifestations 142 1 day: After one week of ovulation, the hormone of the egg is vigorous, but the skin condition becomes unstable due to the secretion of progesterone hormone. During this period, you won't feel anything special, but in the week before your menstrual period, brewing problems, your sebum secretion, and improving melanin activation may lead to acne, and your mood may become more ups and downs, sometimes calm and sometimes impatient.
Weight loss success index: ★★★★★
Accelerated weight loss program:
■ Now is a good time to lose weight. Although the effect may not be like on the stage, it has achieved a good slimming effect because of its obvious effect. At this point, I suggest you keep exercising for more than six hours a week.
■ Treadmill, aerobics and some sports equipment can help you burn calories during this time. Tennis and ball games are the best choices.
■ If you don't have time to go to the gym, you can choose any way to lose weight, skipping rope will make you thinner. Jumping 200 times every morning and evening is very obvious.
■ It is best to use the rest day to go outdoors for endurance aerobic exercise such as running and mountain climbing, which is very suitable for fat and calorie consumption.
Healthy weight loss diet:
■ Prepare for the next menstrual period and increase the intake of iron and protein.
■ Eat more high-fiber foods, such as vegetables, fruits, whole grains, whole wheat flour, brown rice, oats and other foods. Taking enough high-fiber food, estrogen can promote excretion and increase the blood concentration of magnesium.
■ Eating some foods rich in B vitamins such as walnuts and cashews between meals helps to regulate menstruation and soothe the nerves.
Land key tip: At this time, you can continue proper aerobic exercise, but be careful not to be overtired and cause muscle damage.
A slow period of weight loss
Time calculation: menstrual period
Physiological manifestations: Progesterone secretion began to decrease from the first to the fourth week three days before arriving in Zhou Feng, and aerobic exercise could be done on the 2024th day, but the time, frequency and intensity of exercise should gradually decrease on the 2428th day. At this time, your feelings are more complicated. You worked hard in the early stage and then you got tired. Due to the influence of hormones, the endocrine of women with luteinizing hormone is very active, while the subcutaneous fat is active, and the physical and mental conditions are unstable, and there will be greasy and acne on their faces, so you should return to the physiological state at the beginning of the year.
Weight loss success index: ★★
Accelerated weight loss program:
■ Aerobic exercise can continue the previous stage and requires some strength training. The exercise time can be kept at about 3 hours per week.
■ Swimming, recreation and competitive sports can make you feel calm and weak and relieve PMS.
■ It may be that spending 30 minutes of yoga every day can make the body soft and calm, and proper pelvic stretching posture can promote blood circulation and reduce swelling and dysmenorrhea. If you like being in the gym,
■, and then seize every day (at least 20 minutes) to show your skills on the dance machine, rowing machine and treadmill.