When you exercise for the purpose of losing 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 fitness exercises that can exercise the 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 and uncomfortable, they are unwilling to stick to it. It is much better to combine walking with running. When you don't feel hard, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming doesn't use the thighs too much. If you want to build your thighs in the swimming pool. You can walk in shallow water, or walk in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
in order to lose weight on thighs, it takes 3 minutes for each exercise. At least 3-5 times a week. Insist on moderate and low-intensity exercise. That is, reaching 6% 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 small amount of exercise. And then gradually strengthen. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, the effect of walking for 1 hour is the same as that of running for 2 minutes.
before carrying out the exercise plan. It's best to ask the doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out without adverse reactions. Exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 2%. The best way to exercise yourself is to get back to normal within one hour after exercise.
in order to prevent some parts of the body from being injured during exercise. You can do some preparatory activities first, such as running slowly for a few minutes or doing stretching exercises. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Local exercise for thigh bodybuilding
Stretching exercise is the most effective way to make thigh bodybuilding: two hips droop, one leg bends and squats, the back remains straight, and the other leg stretches back to be parallel to the ground; Or in the same position, straighten the other leg to the side until it forms a 9-degree angle with the body. Try to do three groups (1 times in each group) of this exercise on each leg. This exercise can also be done while standing-stand your legs and keep your body straight. The other leg extends sideways and backwards, making the thigh as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or on the floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support the upper leg on a table or chair at a 45-degree angle. Then lift the lower leg close to the floor to make it close to the upper leg. This kind of exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the back knee is about 15 cm from the ground, then take the other leg forward. At the beginning, it is best to do two groups of 1 times on each leg. Then gradually increase the number of times like other exercises, you can slow down first. 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 fit in appearance.
Pay attention to eating reasonably
Experts believe that most legs are unsuccessful in losing weight. Mainly due to too much dependence on exercise, but not pay attention to diet. These people often significantly limit their calorie intake. But it doesn't think much about the role of fat in it, so. Low fat and high fiber should be combined in diet. For example, eat more vegetables and fruits and eat less fatty meals, especially fast food.
```````````````````````````````````````````````````````````````````````````````````````````````````````` ` ` ` ` ` One minute thigh slimming exercise
. Bend your knees and touch your toes with both hands (at this time, don't use too much force). The trick is to bend your knees instead of your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, aim to do it 3 times in 1 seconds, and then speed up after getting used to it.
inside of thin thighs
Starting from the posture of standing at attention, step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping up, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet while counting one, two. At the beginning, do it for 1 times in 1 seconds, and then speed up after getting used to it.
measurement of thin thighs
stand at attention. Lift your right foot straight to the right and your left hand straight to the left. At this point, pay attention to the balance of the body. The trick is to push your legs hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it 5 times in 1O second, and speed up after getting used to it
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2. Skinny legs:
Leg reduction method in bed
1. Put the pillow in the middle of the calf and sit by the bed, with the big leg and the calf at a 9-degree angle. Slowly lift the calf, keep 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. After one foot plate is moved, the other foot plate is straightened. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, hold your hands behind your waist, lift your legs up, and pedal your feet in the air. You can rest for about 3 minutes!
4. Lie on your back and look straight at the ceiling. Don't bend your knees. Keep your legs together and press close to your chest. Then lift up and press close again. Repeat this action for 15 times. If you keep doing this, the fat on your legs will disappear unconsciously.
subway leg reduction method
The subway ride takes as little as five minutes and as much as half an hour, so use this time for exercise.
press the ankles of both feet alternately for eight seconds, and do it three times for each foot. First separate your legs, put your knees together, press each other hard for eight seconds, and repeat until you get off.
office leg reduction method
When copying or faxing with a photocopier, you may wish to lift one foot at a 9-degree angle first. Then use the toes of the other foot to support the whole body, and then slowly fall down, doing it ten times on each foot. As you are used to going up stairs step by step, you might as well take some big steps, two steps at a time, and try to move the weight to your front legs.
food leg reduction method
why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food", and you eat it no matter how high the fat or calories are, so the fat keeps growing on your body. Therefore, if you want to beautify your legs, you should "choose your food and drink". Eating more vegetables and protein food will help strengthen your leg muscles.
when you exercise for the purpose of losing 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 fitness exercises that can exercise the 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 and uncomfortable, they are unwilling to stick to it. It is much better to combine walking with running. When you don't feel hard, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming doesn't use the thighs too much. If you want to build your thighs in the swimming pool. You can walk in shallow water, or walk in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
in order to lose weight on thighs, it takes 3 minutes for each exercise. At least 3-5 times a week. Insist on moderate and low-intensity exercise. That is, reaching 6% 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 small amount of exercise. And then gradually strengthen. You can also master the intensity and time of exercise flexibly. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, the effect of walking for 1 hour is the same as that of running for 2 minutes.
before carrying out the exercise plan. It's best to ask the doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out without adverse reactions. Exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 2%. The best way to exercise yourself is to get back to normal within one hour after exercise.
in order to prevent some parts of the body from being injured during exercise. You can do some preparatory activities first, such as running slowly for a few minutes or doing stretching exercises. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the back knee is about 15 cm from the ground, then take the other leg forward. At the beginning, it is best to do two groups of 1 times on each leg. Then gradually increase the number of times like other exercises, you can slow down first. 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 fit in appearance.
Pay attention to eating reasonably
Experts believe that most legs are unsuccessful in losing weight. Mainly due to too much dependence on exercise, but not pay attention to diet. These people often significantly limit their calorie intake. But it doesn't think much about the role of fat in it, so. Low fat and high fiber should be combined in diet. For example, eat more vegetables and fruits and eat less fatty meals, especially fast food.
reduce leg massage
1. sit in a chair, raise one foot to a right angle, and beat the calf with your fist, each leg for about 5 minutes.
2. one foot is straight, and the other is slightly curved as shown in the figure, so massage with two palms in the zigzag direction from the feet and eyes. Do the left and right feet for 5 minutes each.