Skipping rope to lose weight, will your legs be thick?

Thighs:

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, the goal is to do it five times in 1 seconds, and speed up after getting used to it

... Well, there is ..................................'s

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 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.

]

Skinny calf

Actually, if you want to slim your calf, you should first check whether the muscles in your calf are loose or tight. If the muscles are tight, it will be more difficult to be thin. Therefore, the first leg reduction plan should start with loosening the strong calf fat.

Method 1

On weekdays, you can sit on the ground, raise one foot to a right angle, and beat your calf with your fist for 5 minutes on each side.

method 2

on holidays, you might as well put bath salts on the market into the bathtub and soak your calves for a while to relax your muscles. After bathing, you should also pat your calf to speed up blood circulation.

Step 2: Strengthen the fat-reducing and tightening exercise

When the calf begins to soften (or is naturally flabby), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shape-reducing exercises every day.

Exercise (1)

1. Place the front end of your feet on a raised platform and press your feet down as much as possible.

2. Then, the lower leg stands on tiptoe forcibly to improve the whole person. Repeat this set of movements rhythmically, doing 2-3 times, and try to stand up and press down as hard as possible, so that it is better to be a little sore. You can hold one hand on the support to keep balance.

Exercise (2)

1. Lie on the ground, with your feet straight up at 9 degrees to your body, and cross the instep with a long towel, with your hands straight and your toes on tiptoe.

2. press down the towel with both hands, and press down the soles of your feet at the same time, keeping your hands and feet straight.

repeat this routine for 4 times, and you can tighten your calves and make your lines more slender.

step 3: finally sprint stovepipe

to enter 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 radiant!

diet to eliminate edema

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 feet. Foods containing vitamin E can help accelerate blood circulation and prevent leg muscle relaxation. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B accelerates metabolism. Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat, and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is 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 expel excess salt from the body. Foods containing potassium include tomatoes, bananas, potatoes and celery.

calf:

1) Massage: 1 > Just take a little time before going to bed every night, sit in a chair half-time, and put your right foot on your left knee. Put your hands on your right ankle and press it hard for 3 seconds. Then massage from ankle to calf in the same way, and then massage with left foot. (Massage and exercise to create beautiful calves) 2 > Softening fat: sitting posture, with one leg bent on the chest and the other leg sitting cross-legged. Try to relax your body, and use your palm to massage from ankle to knee

to eliminate tension: knead calf with both hands at the same time, and massage from bottom to top.

Elasticity: Use the empty palm to beat the bullet to eliminate fatigue and increase elasticity.

2) Leg-stretching: 1 > Face the chair (a table is ok, just find something suitable for your height), with a distance of about 7cm. Put your hands on the edge of the chair and don't bend your elbows. At the same time, the knees should be straight, and then the heels should be moved up and down. You will feel the calf's flesh squeezing. This action is similar to "standing one meter away from the wall, keeping the plane of the soles of your feet from leaving the ground, and leaning against the wall with your hands. At this time, you will feel the feeling that the muscles of your calf are stretched, and you must never leave the ground with your heels". They are all squeezing your calves. Choose what you like to do!

2 > put your feet on the ground, put your hands on the ground in front of your feet (if you can't reach the ground, you can also put them on something stable in front of you), lift your left leg, and your body weight falls on your right heel (tiptoe), and you feel your calf twitch.

3 > Stand with your feet on the edge of stairs or other objects more than 2 cm high (you need to stand firmly! ), hold the wall and let the heel hang. Slowly stand on tiptoe, stop at the highest point, and then lower your heel at the same speed until the lowest point. You need to do it at least six times at a time, you can take a break before continuing, and you can increase the number of times according to your personal situation after proficiency. (This is also very famous: standing on half steps and reducing radish by half is its formula) (About stairs: tiptoeing upstairs can slim your legs, and going to two platforms at a time can raise PP)

4 > Stand with your feet together, with your hands touching the ground in front of your feet, with your left toe raised and your right toe raised. Good ~ ~ ~ ~ ~ ~

3) Lie on your side and support your upper body with your elbows; Legs together, legs and toes taut. Lift the leg, lift it to the limit (remember to stretch your toes), and keep the other leg still; Restore, repeat 5 times. Lie on your side in a different direction and repeat the action. (Personally, I think it's just stretching, and you can slim your legs after a long time.)

4) Exercise your ankle joints to easily remove subcutaneous fat. Hold the ankle with one hand and the toe with the other hand to make it rotate. Turn right 1 times, turn left 1 times, alternately. If you do this exercise regularly, you will be active and have a light pleasure at the same time. When you exercise, you will feel rr of your calf moving.

5) Hold the chair handle or the corner of the table for ankle extension. It has a tightening effect on the more developed muscles on the calf. After muscle is strong, it can prevent subcutaneous fat from forming. Do it 1-2 times. Remember to stretch the calf muscles after exercise.

6) Raise your heel 1 times with your feet together, raise your heel 1 times with your toes together and your heels apart (the action is the same as the splayed foot inside), raise your heel 1 times with one foot closed, and change your feet 1 times. (According to Sherbin's tutorial, it's very skinny, and you can't ignore stretching, otherwise you will grow muscle blocks.)

7) When standing, lift your toes on one leg for 1 times and change your legs for 1 times. Sit down with your legs flat and hook your toes 2 times. (don't leave the ground with your feet, hook your toes hard)

8) Bounce away: when you walk, your toes touch the ground, and as soon as your heels touch the ground, lift them up and walk with the other toes. (Exercise at any time and stretch at any time)