I am also a slimmer, I will introduce some methods to you...
Slim legs:
Methods to reduce legs in bed
1 , put the pillow between your calves, sit on the edge of the bed, with your upper and lower legs at a ninety-degree angle. Slowly raise your calf, hold this position for about three seconds, then lower it, and repeat the action ten to fifteen times.
2. Lie on the bed, straighten your legs, move one foot back and straighten the other. Take turns doing it twenty to thirty times until your calves feel tired.
3. Lie flat on the bed, support the back of your waist with both hands, lift your legs up, and do a pedaling motion with your feet in the air. Wait for about 30 minutes and then rest!
4. Lie on your back, look directly at the ceiling, do not bend your knees, keep your legs together, close to the chest, then lift up, close again, repeat this action 15 times. If you keep doing this, the fat on your legs will disappear imperceptibly.
Method to reduce legs on the subway
Taking the subway can take as little as five minutes or as much as half an hour, so use this time to do some exercise.
Press the ankles of both feet alternately for eight seconds, three times for each foot. Separate your legs first, bring your knees together, and press each other hard for eight seconds. Repeat until you get off.
Method for reducing legs in the office
When you go to the photocopier to make copies or FAX, you might as well lift one foot up to a ninety-degree angle. Then use the toes of the other foot to prop up the whole body, and then slowly lower it, doing ten times with each foot. If you are used to walking up the stairs step by step, you might as well take longer steps, two steps at a time, and try to shift your weight to your front leg.
Food-based leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "unselective" and eat no matter how high the fat or calories are, so fat It is constantly growing on the body, so if you want to have beautiful legs, you must "choose what you eat". Eat more vegetables and protein foods, which will help strengthen your leg muscles.
When you perform exercises aimed at losing weight all over your body, all parts of your body, including your thighs, will lose weight. The most effective aerobic exercises for exercising your legs and glutes are walking, biking, cross-country skiing, and stair climbing.
Running is also a good way to burn calories, but it is not the best choice for people with thick and fat thighs. Because these people find running difficult and uncomfortable, they are unwilling to persist. It is much better to use a combination of walking and running. When you don't feel hard, you can increase your running and decrease your walking.
Swimming is also a whole-body aerobic exercise, but swimming does not use the thighs too much. If you want toned thighs in the swimming pool. You can walk in shallow water or wear a life jacket in deep water. The natural resistance of the water will give your thighs a powerful workout. This kind of exercise effect cannot be obtained on the road.
In order to lose weight on the thighs, each exercise takes 30 minutes. At least 3-5 times a week. Stick to moderate to moderate intensity exercise. That is, reaching 60% 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 smaller amount of exercise. Then gradually strengthen it. You can also flexibly control the intensity and time of exercise. If the exercise intensity is lower and easier to carry out, you can increase the exercise time. In terms of fat consumption, walking for 1 hour and running for 20 minutes have the same effect.
Before executing an exercise program. It is best to ask your doctor to conduct a physical examination for you, and then choose an exercise intensity that is easy to perform and has no adverse reactions. The exercise time can be gradually increased in the future, but the average increase in exercise time per week should not exceed 20%. The best way to exercise yourself is to allow your body to return to normal within 1 hour after the exercise.
To prevent injuries to certain parts of the body during exercise. You can do some preparatory activities first, such as jogging on the spot for a few minutes or doing stretching exercises. The best time to exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you've mastered leg extensions, try doing some "strides" to take a big step forward. Until the back knee is about 15 cm away from the ground, then step forward with the other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the number of times. Like other exercises, you can start slower. 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 appear more toned in appearance.
Pay attention to eating reasonably
Experts believe that most people who lose weight on their legs are unsuccessful. Mainly due to relying too much on exercise and not paying attention to diet. These people often significantly restrict caloric intake. But the role of fat in it is not considered. The diet should be low in fat and high in fiber. For example, eat more vegetables and fruits and eat less fat-rich meals, especially fast food.
Leg reduction massage
1. Sit on a chair, raise one foot at a right angle, and tap the calf with your fist. Do this for about 5 minutes on each leg.
2. Straighten one foot and bend the other slightly as shown in the picture. Use the palms of both hands to massage in a zigzag direction from the eyes of the feet. Do this for 5 minutes on each foot on the left and right sides.
Also, if you want to slim down your calves, you must first check whether your calf muscles are loose or tight. If your muscles are tight, it will be more difficult to lose weight. So the first leg reduction plan starts with loosening the strong calf fat...
Method 1
You can sit on the ground and raise one foot on weekdays Make a right angle and beat your calves with your fists. You can do this for 5 minutes on each side.
Method 2
When you are on holiday, you might as well use bath salts on the market and put them into the bathtub and let your calves soak for a period of time to relax the muscles. After bathing, you should also pat your calves to speed up blood circulation.
Step 2: Strengthen cellulite elimination and tightening exercises
When the calves begin to loosen up (or the calves are naturally loose), the next round of weight loss work is to strengthen cellulite elimination and tightening. As a result, you can do some body shaping exercises every day.
Exercise (1)
1. Place the front end of the foot on a raised platform and press the foot down as much as possible.
2. Then raise your calves hard to raise your whole body. Repeat this set of movements rhythmically, do it 20-30 times, and try to stand up and press down as hard as possible. It will be better if you are a little sore. You can hold one hand on a support to maintain balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, put a long towel across the instep, straighten your hands, and stand on your toes. .
2. Press down the towel with both hands and the soles of your feet at the same time, keeping your hands and feet straight.
Repeat this set of actions 40 times to tighten your calves and make your lines slimmer.
Step 3: Final sprint for slimming products
Entering the final stage, of course, we must accelerate the slimming effect. You may wish to buy some leg slimming creams and leg slimming products to help you slim down your legs. It also has a moisturizing effect, making your legs radiant!
Dietary method to remove edema
In addition to massage, proper dietary habits can also create beautiful legs.
1. Vitamin E helps remove edema
Poor blood circulation can easily lead to edema in the feet. Foods containing vitamin E can help speed up blood circulation and prevent leg muscles. Relaxation etc. Foods rich in vitamin E include almonds, peanuts, wheat germ, etc.
2. Vitamin B complex accelerates metabolism. Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat. Eat more foods rich in vitamin B, such as mushrooms, sesame seeds, tofu, peanuts, and spinach. wait.
3. Eat less salt to reduce edema. Regularly eating salty foods can easily cause excess water to accumulate in the body, causing edema, which can easily accumulate in the calves. In addition to reducing salt absorption in your diet, you can also eat more foods containing potassium, as potassium helps eliminate excess salt from the body. Foods containing potassium include tomatoes, bananas, potatoes, celery, etc.
Calf:
1) Massage: 1> Just take a little time before going to bed every night, half-sit on a chair, put your right foot on your left knee. Stack your hands and hold your right ankle, and press it down for 3 seconds. Then massage from the ankle to the calf in the same way, and then switch to the left foot. (Massage and exercise create beautiful calves) 2> Soften fat: Sit in a sitting position with one leg bent at the chest and the other leg crossed. Try to relax your body as much as possible, and use your palms to massage from the ankles to the knees.
Eliminate tension: Knead the calves with both hands at the same time, from bottom to top.
Increase elasticity: clap the ball with your empty palm to eliminate fatigue and increase elasticity.
2) Stretch your legs: 1> Face the chair (a table is also OK, just find something suitable for your height), about 70 cm away, place your hands on the edge of the chair, and do not bend your elbows. At the same time, the knees should be straightened, and then the heels should be moved up and down. You will feel that the flesh of your calf is stretching. This action is similar to "Stand one meter away from the wall, keep the plane of the soles of your feet on the ground, lean towards the wall, hold the wall with your hands, and then feel the stretch of the muscle protruding from your calf." "Don't let your heels lift off the ground" are somewhat similar in that they all involve stretching your calves. Choose what you like to do!
2> Put your feet on the ground, place 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 put your body weight on your right heel ( Lift your toes) and feel your calves stretching.
3> Stand with both feet on the edge of a step or other object that is more than 20 centimeters high (you must be standing firmly!), hold your hands on the wall, and let your back heels hang in the air. Slowly raise your toes, pause at the highest point, and then lower your heels at the same speed until you reach the lowest point. You need to do it at least six times each time without interruption. You can take a short rest before continuing. After you become proficient, you can increase the number of times according to your personal situation. (This one is also very famous: stand half on the stairs and reduce the carrots in half. This is its formula) (About the stairs: going up on tiptoe can slim down your calves, and walking up to 2 stairs at a time can make you curl up)
4〉 Stand with your feet together, place your hands on the ground in front of your feet, lift your left toes once, and then lift your right toes once. It’s so stretching
3) Lie on your side, support your upper body with your elbows; put your legs together and tighten your calves and toes. Lift your leg as hard as you can (remember to stretch your toes) and keep the other leg still; return to the position and repeat 5 times. Change direction and lie on your side and repeat.
(I personally think that just by tightening your strength, you can slim down your legs if you persist for a long time.)
4) Exercise the ankle joints to easily remove subcutaneous fat. Hold your ankle with one hand and your toes with the other hand to rotate them. Turn right 10 times and turn left 10 times, alternating. If you do this exercise regularly, your movements will be more flexible and your steps will feel brisk. While exercising, you will feel your calf muscles moving.
5) Hold the chair handle or table corner and perform ankle straightening exercise. It has a tightening effect on the more developed muscles of the calf. After the muscles are strengthened, the formation of subcutaneous fat can be prevented. Repeat 10-20 times. Remember to stretch your calf muscles after exercise.
6) Put your feet together and lift your heels 10 times at the same time, put your toes together and separate your heels (the action is the same as that of pigeon-toed feet) and lift your heels 10 times at the same time, put one foot away and lift one heel 10 times, change feet 10 times . (According to Sherbin’s tutorial, if you have very thin calves, you cannot ignore stretching, otherwise you will gain muscle mass)
7) When standing, lift one leg and hook your toes 10 times, then switch legs and repeat Do this 10 times. Sit down with your legs straight and hook your toes 20 times. (Withholding your feet from the ground, hook your toes forcefully)
8) Bounce: Walk with your toes on the ground. As soon as the heel touches the ground, lift it up and walk on the other toe.
(Exercise and stretch at any time)
Haha, I believe you will succeed in slimming down your legs. Let’s work hard together!~ !