How to lose thighs?

When you perform exercises aimed at total body weight loss, all parts of the body, including the thighs, will lose weight. The most effective aerobic fitness exercises that work the legs and buttocks are walking, biking, cross-country skiing, and stair climbing.

Running is also a great way to burn calories, but it's not the best choice for people with very thick, fat thighs. Because these people will find running tough and uncomfortable, they won't want to stick with it. It is much better to use a combination of walking and running. When you don't find it tough, you can increase your running and decrease your walking.

Swimming is also a full-body aerobic exercise, but it doesn't use your thighs as much. If you want to tone your thighs in the pool. You can walk in shallow water or wear a life jacket in deeper water. The natural resistance of the water will give your thighs a powerful workout. This is the kind of workout you don't get on the road.

To lose weight in your thighs, work out for 30 minutes at a time. At least 3-5 times a week. Stick to less than moderate and moderate intensity workouts. That is, up to 60% of the maximum workout intensity will burn more fat. If you find it a bit of a struggle to maintain this level of exercise, start with a small workout. Then slowly build up. You can also be flexible on the intensity and duration of your workout. If the workout is less intense and easier to perform, you can increase the duration of the workout. In terms of fat burning, walking for an hour has the same effect as running for 20 minutes.

Before implementing an exercise program. It's best to let your doctor give you a physical examination, and then choose a workout intensity that is easy to carry out and has no adverse effects. You can gradually increase the amount of time you spend working out, but the average increase in time spent working out should not be more than 20% per week. The best way to exercise yourself is to be able to return to normal within an hour of the end of your workout.

In order to prevent injuries to certain parts of the body during exercise. You can start by doing some preparatory activities, such as running slowly in place for a few minutes or stretching. The best time to exercise is about 1-2 hours before a meal. For example, early in the morning and in the afternoon.

Partial exercises for thigh fitness

Stretching is one of the most effective ways to make thighs fit: two buttocks down, - leg bent knee squatting, back straight, the other leg back until parallel to the ground; or in the same position, the other leg to the side of straight, until a 90-degree angle with the body. In the same position, the other leg extends sideways until it is at a 90-degree angle to the body. Try 3 sets of 10 repetitions of this exercise on each leg. This exercise can also be done when the body is standing, with one leg standing and keeping the body straight. The other leg is stretched sideways and backwards, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed on the side. Lie flat on your side on a bed or on the floor, with one leg against the floor and the other leg lifted up until it is at a 45-degree angle to your body. Then support the upper leg at a 45-degree angle on a table or chair. Then lift the lower leg against the floor to bring it together with the upper leg. This exercise strengthens the inner and outer muscles of the thighs, not just the outer muscles as in the past, thus maintaining balance and symmetry of the thighs.

After you've mastered the leg extension exercise, try doing some "stride walking" by taking a big step forward. Keep the back knee about 15 centimeters off the ground, then step forward with the other leg. It's a good idea to start with two sets of 10 reps of this movement on each leg. Gradually increase the number of times as with other exercises - slow down a bit. And let both legs get the same degree of exercise. One of the benefits of this type of exercise is that it changes the flaccidity of the muscles and makes them look fitter.

Talking about eating sensibly

Experts believe that most leg diet unsuccessful people. This is mainly due to relying too much on exercise and not paying attention to their diet. These people often significantly restrict calorie intake. But don't give much thought to the role that fat plays in it therefore. The diet should be a combination of low fat and high fiber. For example, eat more vegetables and fruits, and fewer meals that are rich in fat, especially fast food.

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1 Minute Thigh Slimming Exercise

Slim Your Whole Thighs

Stand in an upright position, hands on either side of your body. Bend your knees and touch your toes with both hands (at this point, don't push too hard). The trick is not to flex your back muscles, only your knees. Then gently return to the original position. This movement takes about 3 seconds, so when you first start, aim to do it 3 times in 1O seconds, and then speed it up as you get used to it.

Slim inner thighs

From an upright position, step forward with your right foot and gently bend your knee. Keep both hands planted on your waist. Jump up while swapping your right and left feet (keep your back straight at this point). Count to one or two while jumping up and swapping feet. When you first start to do 1O seconds to do 1O times for the goal of habit and then accelerate the speed.

Slim thighs inside and outside the test

Stand in an upright position. Lift your right foot straight to the right while lifting your left hand straight to the left. At this point, pay attention to the balance of the body. The trick is to make the legs strong. Gently return to the original position. Do the same on the other side for about 2 seconds. When you first start, aim for 5 reps in 1O seconds, and speed up more when you get used to it

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5. Slimming calves:

Bed leg reduction method

1. Hold a pillow between your calves and sit on the edge of the bed with your thighs and calves at a ninety-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, lying on the bed, straighten the legs, one foot plate moved back, one foot plate straight. Take turns doing twenty to thirty times, until the calves feel tired.

3, lying flat on the bed, two hands behind the waist, legs up, two feet in the air to do the bicycle action, about 30 minutes to do a rest yo!

4, lie on your back, look straight at the ceiling, knees do not bend, legs and tight, close to the chest, and then lift, and then close, repeat this action 15 times. This persistence in doing so, leg flab will unconsciously disappear.

Metro leg reduction method

The time to sit on the subway is less than five minutes, more than half a bell, use this time to do exercise.

Press the ankles of both feet alternately for eight seconds, three times on each foot. Legs apart first, knees together, press hard against each other for eight seconds, repeat until you get off.

Office leg reduction method

To the photocopier photocopying or FAX, may wish to lift one foot into a ninety-degree angle. Then use the toes of the other foot to support the whole body, and then slowly fall, each foot to do ten times. If you're used to going up the stairs one step at a time, you might want to take bigger steps, two steps at a time, and try to shift your weight to your front leg.

Food for the 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 fat or calories are eaten, so the fat continues to grow on the body, so in order to beautify the legs, we have to "choose to drink and choose to eat", and eat more vegetables and protein food, which will help to strengthen the leg muscles.

When you exercise to lose weight all over the body, all parts of the body, including the thighs, will lose weight. The most effective aerobics exercises that work the legs and buttocks are walking, biking, cross-country skiing, and stair climbing.

Running is also a great way to burn calories, but it's not the best choice for people with very thick, fat thighs. Because these people will find running tough and uncomfortable, they won't want to stick with it. It is much better to use a combination of walking and running. When you don't find it tough, you can increase your running and decrease your walking.

Swimming is also a full-body aerobic exercise, but it doesn't use your thighs as much. If you want to tone your thighs in the pool. You can walk in shallow water or wear a life jacket in deeper water. The natural resistance of the water will give your thighs a powerful workout. This is the kind of workout you don't get on the road.

To lose weight in your thighs, work out for 30 minutes at a time. At least 3-5 times a week. Stick to less than moderate and moderate intensity workouts. That is, up to 60% of the maximum workout intensity will burn more fat. If you find it a bit of a struggle to maintain this level of exercise, start with a small workout. Then slowly build up. You can also be flexible on the intensity and duration of your workout. If the workout is less intense and easier to perform, you can increase the duration of the workout. In terms of fat burning, walking for an hour has the same effect as running for 20 minutes.

Before implementing an exercise program. It's best to let your doctor give you a physical examination, and then choose a workout intensity that is easy to carry out and has no adverse effects. You can gradually increase the amount of time you spend working out, but the average increase in time spent working out should not be more than 20% per week. The best way to exercise yourself is to be able to return to normal within an hour of the end of your workout.

To prevent injuries to certain parts of the body during exercise. You can start by doing some preparatory activities, such as running slowly in place for a few minutes or stretching. The best time to exercise is about 1-2 hours before a meal. For example, early in the morning and in the afternoon.

After you've mastered the leg extensions, try doing some "stride walking" by taking a big step forward. Keep the back knee about 15 centimeters off the ground, then step forward with the other leg. It's a good idea to start with two sets of 10 reps of this movement on each leg. Gradually increase the number of times as with other exercises - slow down a bit. And let both legs get the same degree of exercise. One of the benefits of this type of exercise is that it changes the flaccidity of the muscles and makes them look fitter.

Talking about eating sensibly

Experts believe that most leg diet unsuccessful people. This is mainly due to relying too much on exercise and not paying attention to diet. These people often significantly restrict calorie intake. But don't give much thought to the role that fat plays in it therefore. The diet should be a combination of low fat and high fiber. For example, eat more vegetables and fruits, and fewer meals that are rich in fat, especially fast food.

Reducing leg massage

1. Sit on a chair, raise one foot at a right angle, and tap the calf with your fist, and do it for about 5 minutes on each leg.

2. With one foot straight and the other slightly curved as shown in the picture, massage with the palms of your hands from the eye of the foot in a "zig-zag" direction. Do this for about 5 minutes on each foot.

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Shape legs in daily life

1, lift your heels when going up the stairs, take the weight with your legs, this auspicious can eliminate the inner thighs and buttocks flab.

2, sitting in a chair when the two calves hard cover together, from one count to eight and then exchange the two legs. Repeat this action, breathing do not

stop. This can exercise the calf line.

3, watching TV when sitting on a chair, knees do not bend, will be a leg up, and then down, repeat this action 8-10 times and then

change the other leg, you can remove the thighs on both sides of the fat.

4, walking when walking to speed up, try to step bigger, so that all the muscles on the legs can be exercised. Simply put, it's an energizing walk. This way of walking should be a habit in normal times.

Standing Leg Lifting Method:

Holding hands on the edge of the table to assist in the balance of the body, the legs naturally stand side by side, lift the heel, hold for two or three seconds, put it down, daily

Doing 5 to 6 times to tighten the calves, so that the muscles are more elastic, the line is more beautiful.

Sitting leg lifting method:

In a natural sitting position, put your legs flat into a 90-degree angle, try to lift your heels and hold them for ten seconds, then put them down and repeat the action

until your calves feel tired. This action can tighten the buttocks and thighs, so that the muscles have elasticity, and will not make the buttocks and thighs,

calves thicker.

Sitting straight leg, heel method:

Sitting straight body, two hands on the sides of the chair, lift legs and straighten the toes, while tightening the abdominal muscles, slowly hooked

toes, put down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

In fact, if you want to lose weight, you should first check whether your calf muscles are loose or tight. If the muscles are taut, it will be more difficult to lose weight. So the first and foremost leg reduction program, to start by playing loose firm calf fat.

Method 1

On weekdays, you can sit on the ground, raise one foot at a right angle, and beat your calves with your fists for 5 minutes on each side. Method 2

When the holiday, may wish to use commercially available bath salts into the bathtub, so that the calves soaked for a period of time, you can relax the muscles. After the bath is finished, also in the calves of the patting action, accelerate blood circulation.

Step 2: Strengthen the fat tightening exercise

When the calves began to soften down (or natural calf flaccidity), the next round of weight loss work, is to strengthen the fat tightening effect, you can do something every day to tighten the shape of the exercise. Exercise (1)

1. Place the front of your foot on a raised platform and press your foot down as far as possible. 2. 2. Then tiptoe upward with your calves, raising your whole body. Rhythmically repeat this set of actions, do 20-30 times, try to tiptoe, downward pressure, to do a little soreness effect is better. You can hold one hand on the support to maintain balance.

Exercise (2)

1. Lie on the ground, feet straight up and body at 90 degrees, to a long towel across the back of the feet, both hands straight, tiptoe high. 2. Both hands to force the towel down, the palms of the feet also at the same time press down, to keep the hands and feet straight. Repeat this set of actions 40 times, you can tighten the calves, make the line more slender. Step 3: final sprint thin legs

Entering the final stage, of course, to accelerate the effect of slimming, you may wish to buy some thin legs cream, thin legs supplies to help hand, to be able to thin legs and more moisturizing effect, so that the legs are brightly lit!

In addition to massage, proper dietary habits can also create beautiful legs.

1. Vitamin E to help remove edema Poor blood circulation, it is easy to cause swelling of the feet, food containing vitamin E, can help accelerate blood circulation, to prevent leg muscle relaxation. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B Complex Accelerates Metabolism Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat, eat more Vitamin B-rich foods, such as mushrooms, sesame seeds, tofu, peanuts, spinach and so on.

3. Eat less salt to go to the edema often eat more salt food, easy to make the body accumulate too much water, the formation of edema, easy to accumulate in the calf. Diet in addition to reduce the absorption of salt, you can also eat more potassium-containing foods, because potassium helps to discharge excess salt in the body, potassium-containing foods, including tomatoes, bananas, potatoes, celery and so on.

Fourteen kinds of food to make the legs thin and beautiful

How to eat can make the legs more slender and well-proportioned? I believe you must be very interested to know! In fact, in the grains and cereals, there are a lot of food, contains a lot of beautiful legs need nutrients, but often because of the beauty of the partiality of the food, was left aside. We will not only tell you which nutrients are indispensable to the beautiful lady, but also give you an inch to provide you with 14 kinds of strictly selected food for beautiful legs. Not only are these foods cheap and readily available, but they're also packed with nutrients that will make your legs look amazing. So grab your basket and get ready to scrounge up some of these leg-boosting treats!

First, let's take a look at the "diet elements" in the nutrients section

1. Vitamin A

The lack of Vitamin A means that the sebaceous glands and sweat glands are weakened, and the cuticle slowly thickens and the skin starts to get dry. Imagine the beauty of such legs!

2. Vitamin E

Vitamin E can break down fat, cholesterol hoarding, it can also promote blood circulation, so that fresh blood to the legs from the heart of the most over, to give the cells new oxygen and nutrition. If the veins produce stagnation, the tissue fluid also with stagnation, legs will easily become thick.

3. Potassium

The key to slimmer legs is not to eat too much salt. If you consume too much salt, your body will want to drink more water, which will lead to water retention in the body and the formation of edema-type fat. Potassium can help salt metabolism out of the body, improve the symptoms of obesity.

4. Calcium

The human body has about 1 kilogram of calcium, and if you want to have straight legs, you can't afford to have less calcium in your bones. Insufficient calcium intake can affect nerve communication and intellectual development, and even produce muscle spasms. In order to minimize the risk of injuries caused by exercise, don't forget to add more calcium to your diet!

5. Vitamin B Complex

Legs are often fatigued, Vitamin B1 can improve the situation, and when lacking, you may even get athlete's foot. It can convert sugar into energy, so people who like to eat dessert, vitamin B1 consumption is particularly high. Vitamin B2 can accelerate the metabolism of fat, self-confessed excessive body fat, to supplement vitamin B2.

6. Fiber

Everyone knows that fiber can promote gastrointestinal peristalsis, to help digestion, the treatment of constipation has a superior effect, but do not know that constipation affects the abdominal blood circulation, impeding the flow of lymphatic fluid, so that the waste can not be eliminated smoothly, resulting in a plump waist below the Swelling, in addition, to fiber each other as a breeding ground for intestinal bacteria, can promote the growth of vitamin B2, B6, the decomposition of fat has a direct and indirect help.

Now, it is the turn of the food area of the weight loss standard bearer out:

1. seaweed

Vitamin A, B1, B2 seaweed have, as well as minerals and cellulose, to regulate the balance of body fluids taibao much, want to slim legs can not let it go.

2. Sesame seeds

Provide the body with vitamin E, B1, calcium, especially its "linseed oleic acid" component, can be removed from the blood vessel wall cholesterol, before eating sesame seeds into a powder, or directly buy sesame seed paste in order to fully absorb the nutrients of these legs!

3. caramel

Calorie a little high caramel, in fact, can be eaten as a meal, it contains a lot of potassium. It's low in fat and sodium, which meets the nutritional needs of beautiful legs.

4. Apple

It is another kind of fruit, its calcium content is much richer than the average fruit, help metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.

5. Red beans

It is in the "stone alkali acid" ingredients, can be啬腸胃蠕动, promote urination, eliminate heart or kidney disease caused by swelling. Another cellulose, to help excrete body salt, fat and other waste, on the legs have 100% effect.

6. Papaya

Eating too much meat, fat is easy to accumulate in the lower body. Proteolytic enzymes and fenugreek in papaya. Can help break down meat. Reduce the workload of the stomach and intestines, so that meaty legs slowly become listed with bone.

7. Watermelon

Cool watermelon, with diuretic elements, so that the salt is smoothly discharged with the urine, cystitis, heart disease, kidney disease is also efficacious. In addition, it has a lot of potassium, not to underestimate its ability to modify the legs.

8. Egg

Egg Vitamin A, give you legs smooth and tender skin, Vitamin B2 can eliminate fat, other phosphorus, iron, Vitamin B1 are on the removal of the lower half of the body of the meat, can not be ignored.

9. Grapefruit

Unique "berry acid" ingredients, so that the metabolism is smoother, low-calorie, potassium is the first few fruits. If you are eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!

10. celery

It has a lot of gelatinous calcium carbonate, easily absorbed by the body to supplement the calcium needed to straighten the legs, celery is good for the heart, but also abundant potassium, can prevent the phenomenon of lower body swelling.

11. Spinach

Eating more vegetables can make the blood Special ring more active, fresh nutrients and oxygen to the legs, restoring the legs. Fear of leg skin dry, early wrinkles, please learn Popeye eat more spinach!

12. Peanuts

Peanuts have "Vitamin B2 king" of the nickname, rich in vitamin B2, high protein content is very high, in addition to the beauty of the legs, but also protein deficiency caused by liver disease of healthy food.

13. Kiwifruit

Kiwifruit has a lot of vitamin C, which is well known. In fact, it is also quite rich in fiber, fiber absorbs water expansion, to avoid excess fat to make the legs thicker.

14. tomato

It has diuretic and remove the effect of soreness, long standing beauty, you can eat more tomatoes to remove leg fatigue. It is recommended that tomatoes try to eat raw, made into a salad, juice or eat directly can be, after cooking tomatoes, nutrition will be a lot of loss.