1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-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. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. 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 up, and kick your feet in the air for about 30 minutes to rest! 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, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. The subway leg reduction method takes as little as five minutes and as much as half an hour by subway. Use this time to do exercise. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front 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 the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles. When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. No matter where you cut in, the most important thing is persistence. Hello, thin thighs, this is a very simple method of thin thighs: 1, the inside and outside of thin thighs start from standing at attention, with 70 cm left and right feet and hands on both sides of legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second. 2. Stand at attention before and after the thin thighs, and put your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance. 3. Stand at attention on the front side of thin thighs and put your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up. I recommend several kinds of fruits that are good for legs: bananas, apples, papaya, celery and tomatoes. These fruits have the function of reducing swelling and weight. In addition, riding a bike, climbing stairs and taking a walk in peacetime will be very effective. Gluteal muscles mainly include gluteus maximus and tensor fascia lata. The main functions of gluteus maximus are leg extension, rotation, abduction and adduction; The main function of tensor fascia lata is to flex and pronate the anterior thigh and help the thigh muscles contract. Their main sports are squatting, prone straight leg swinging, standing on one leg (kneeling posture) and swinging backwards. The equipment includes leg swinging machine and leg splitting machine. The following mainly introduces the "ace action" deep cross practice of "beautiful buttocks" action. As we all know, bodybuilding is an exercise to improve body shape, body proportion and muscle lines. It is not only a patent project for men, but also the best choice for women to improve their body shape. The proportion of female hip circumference is too large or too small, and the hip shape is flat, slender and drooping, which are all unsatisfactory arm shapes; The "bow and arrow" shape that is round and slightly upturned is the best arm. The hips that lose beauty can be shaped into a full and standard hip shape through bodybuilding training. Squat exercise was originally the "trump card action" to exercise thigh muscles, but if the action essentials are correct and you squat completely to the end, you can actually train 90% of gluteus maximus, so I also call it the "trump card action" to beautify your buttocks. Because of the weak leg strength, women are not suitable for squat at first. After a period of unarmed exercises, the strength is obviously improved, and after the number of times in each group can exceed 15, dumbbell weight-bearing exercises can be carried out. First, find two 2-3 cm thick barbell pieces or wooden boards and put them on the ground, with both feet and heels stepping on them. Stand shoulder-width apart, and hold your head (shoulder) or back with both hands. Specific practice: slowly squat. Always pay attention to the action essentials of "holding your head up, holding your chest high and girding your waist", squat down as low as possible, fully compress the gluteus maximus, and pause for 3-4 seconds. Then, stand at a medium speed (1-2 seconds) and don't borrow the inertia of your body. After standing upright, tighten the gluteal muscles hard. Pay attention to breathing. Inhale when squatting, and exhale after standing upright. Do 3-5 groups, each group has 8- 15 times, and the rest between groups is 1-2 minutes, depending on individual physical strength. When practicing, each group must be exhausted, 15 times or more. Muscle volume is directly proportional to muscle strength. The heavier the load, the greater the muscle circumference. Of course, it takes three months to six months of persistent training to greatly improve the hips with too small hip circumference and unsightly appearance. Train 2-3 times a week, preferably once every two or three days, to ensure that there is enough time for excessive recovery, and pay attention to reasonable distribution of diet, and eat more foods with high protein content (fish, meat, eggs, milk, beans) to ensure excessive compensation of muscle nutrition. In addition, the purpose of some women's training is to reduce the excess fat on the buttocks. They can do aerobic exercises such as running and aerobics for more than 30 minutes, and then do local bodybuilding training, such as squat training. Be sure to remember: the load should be light, the number of groups should be large, 3-6 groups, 20-50 times in each group, and the rest time between groups should be short, or training should be carried out according to the method of continuous cycle exercise, and diet should be properly controlled, so as to obtain obvious hip contraction effect.