Do you know how to reduce the fat on the inner thigh? Many people don't exercise for a long time, which leads to serious fat accumulation in thighs and buttocks. So how can we lose it? Below I will share with you some contents on how to reduce the fat on the inner thigh, hoping to inspire you to some extent.
How to reduce the inner thigh fat 1 1, and the action of reducing the inner thigh fat?
Action 1: stand upside down and lift your legs.
Step 1: Lie on your back on a flat floor with your legs straight naturally and your hands at your sides naturally. Step 2: Lift your legs and straighten them so that they are at a vertical angle to your body. When you do this, breathe in slowly. Step 3: keep the vertical angle, generally exhale, and slowly spread your legs, and stay for 5 seconds after driving to the limit. Step 4: Put your legs together and inhale at the same time. Step 5: Repeat the slow leg stretching and practice many times.
Action 2: Ride a bike on your back.
Step 1: naturally lie on your back on the yoga mat and put your head in your hands. Step 2: Tighten the abdominal muscles. Imitate the action of riding a bicycle and push your legs out. Step 3: Turn your legs back and forth alternately and move your arms in the opposite direction. Step 4: kick 15 times as a group and repeat the action three times.
Action 3: Squat down against the wall with the ball.
Step 1: Stand upright along the wall with your back firmly attached to the wall. Step 2: put a yoga ball in the center of your legs, clamp it with your leg muscles, and put your arms across your chest. Step 3: naturally squat and bend your legs 90 degrees. Step 4: Squat 15 times as a group, and do two groups of actions repeatedly.
Action 4: Kick back.
Step 1: After laying a yoga mat on the ground, kneel on the yoga mat, support the ground with both hands and straighten your back naturally. Step 2: Lift the left leg upward and backward as far as possible. This action is repeated ten times back and forth. Step 3: Do the same action with your right leg for ten times. The fourth time: kick back ten times as a group and do two sets of actions.
2. What exercise is suitable to lose thigh fat?
1, jogging
Jogging is a typical aerobic exercise with low intensity and little harm to the body. But if you jog for half an hour,
Above, you can burn leg fat, and you don't have to worry about insufficient muscles. Very suitable for reducing fat on the inner thigh.
Step 2 jump rope
Skipping rope is a simple, convenient and interesting sport, which can be done at home at any time. Take a little time to jump rope every day, and the effect of fat consumption is very obvious. Because of the strength of the legs and abdomen, the fat in these two parts can also be eliminated quickly.
Step 3 swim
All kinds of swimming strokes need the strength of limbs, which can eliminate leg fat. Most importantly, this is a whole-body aerobic exercise, which will not only eliminate the fat in the legs, but also participate in swimming exercise activities in your spare time, and the sense of lines everywhere in your body will become better.
How to reduce the fat 2 1 in the inner thigh and lift the leg?
When doing strength training, you can use fitness balls as the basis of training to increase some difficulty. We can train more muscle groups just by keeping the ball still with our legs.
Operating steps: We lie on our side on the ground with our hands crossed on our chests. We can bend our elbows and lean gently on it, then start to push it up slowly with the help of a large fitness ball, and then let Qiu not return to his original position and repeat this action.
Exercise times: ten groups, do three groups.
2. Raise your arms sideways and start squatting.
Operating steps: stand with your legs apart, shoulder width apart, toes slightly outward, and hands clasped down to your side; Slowly start squatting until you feel your knees directly above your ankles, and at the same time raise your arms at your sides until you reach your shoulders. At this point, the dumbbell in the hand must be kept on the same vertical line with the calf, and at the same time, the dumbbell in the hand must be found within the visual range, so that a group of exercise movements is completed.
Exercise times: 15 times. Do three groups in each position.
3. Air circulation
Operating steps: We lie on our back on the mat, put our hands on our sides, and our legs begin to bend and relax. We bend our knees too high and keep our legs still. It feels like riding a bike. The left leg keeps bending, the right leg begins to straighten, and the right foot begins to press down, keeping the posture in the air, and the left leg keeps the posture unchanged; Then the right leg is bent and the left leg is straight. When you pedal to the left, your right leg starts to lift at the same time, your right leg starts to straighten, and then your left leg bends backwards.
Exercise times: 3 1 group, do 3 groups.
4. Scissors legs
Operating steps: We sit on the yoga floor with elbows on the ground; Then lift the right leg five centimeters, then lift the left foot three centimeters, stay for a while, then put down the left leg and the right leg in turn, repeat several times, and do it again on the other side.
Exercise times: one group does 30 times and three groups do it.
Step 5 kick back
Operating Steps: First, stand with heels together, toes facing outward, then hold the chair with your left hand, lift your right arm and start to stretch over your head. At this time, keep your lower abdomen tight, try to raise your right leg, and never talk about hunchback. Then, the right arm begins to level to the right. At this time, the right leg rotates to the right simultaneously. At the same time, the height of the legs must not be lowered. When the body leans forward, the right leg begins to slide backward and the right arm begins to stretch. Then put the right foot back to the plane position and return to the original position. The operation steps on the other side are the same.
Exercise times: 30 times, just practice three groups.