Self-report physical condition and consult fitness plan.

Thick thighs greatly affect physical beauty. This has something to do with heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, but fat in the lower body cannot.

There are ways to make thighs slim, and it is not complicated. As long as you persevere, it is completely possible. The following are three methods recommended by experts to attack the chubby thighs after a long period of research:

First, choose appropriate exercise

There are many kinds of exercises. If you aim at the chubby thighs, you'd better choose an exercise that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total amount of calories burned.

The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is, walking is the main way, and several short runs are made on the way, one or two hundred meters each time. After getting used to it, the running time is gradually extended.

Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of shallow water or do running at the other end of deep water with life jackets. The resistance of water will make the legs move more laboriously, but it won't keep running on the ground, which will have to bear a big shock, so it is a good way to lose fat on the legs and buttocks.

If you want to slim your thighs, how much exercise is enough? 7 If you have healthy cardiovascular system, you should exercise for 2 minutes every day. If you want to burn more fat and make your thighs more graceful, you'd better exercise once every morning and evening for 2 to 3 minutes. In addition, you can also consider doing some activities such as gardening.

the intensity of exercise must be kept at a low to medium level-at best, it can only reach 6% of the maximum limit. Keeping the intensity of exercise at this level can burn more fat. The length of exercise is more important than the intensity of exercise. To lose fat, walking for an hour is as effective as running for 2 minutes.

before you start exercising, you should lose consulting a doctor. Don't force yourself at the beginning of exercise, just feel comfortable and don't get tired or have muscle pain the next day. At the beginning, only increase the exercise time by 1% to 2% per week. Although the human body has strong adaptability, it doesn't like sudden changes. Also, normal people should recover their physical strength within an hour after exercise, otherwise they will be overworked. To avoid feeling uncomfortable after exercise, you should warm up at the beginning, jog in place for a few minutes, and then do stretching exercises. Timing is also very important. Although walking after eating can burn more calories, it must be done gently to avoid a large amount of blood flowing from the digestive system to the muscles.

second, exercise the muscles of buttocks and legs

Fitness exercise is important to lose weight, but it must be supplemented by other exercises to make your legs fit. These auxiliary exercises can make the thighs look slimmer and the lines more beautiful.

"leg-lifting exercise" is one of the effective methods to strengthen thighs. Kneel on your knees, press your hands on the ground and keep your back straight. Stretch one leg back until it is parallel to the ground. Alternatively, keep one leg bent and then lift it sideways until it forms a 9-degree angle with the other leg. The left and right legs take turns to do three times, 1 times each time. After getting used to it, you can repeat it several times, or add some heavy things to your feet.

in addition, you can also do "leg lifting exercise" on your side. Lie on your side and lift one leg until it forms a 45-degree angle with your body. Another way is to lie in the same posture, support the lifted leg with a table or chair, so that it will continue to form a 45-degree angle with the body, and then lift the other leg until it touches the upper leg. This can move the muscles on the inner thigh, while the above actions can exercise the muscles on the outer thigh. Together, the leg lines can be balanced and symmetrical.

When you no longer find it hard to "lift your legs", you can try to do "lunge". Span one leg as far as possible until the knee of the back leg is about 15 cm off the ground; Then take back your front legs. At the beginning, you should do the left and right legs twice, 1 times each time. After getting used to it, you can repeat it several times, or hold heavy objects in your hands when you step. Just like any other exercise, you should take your time at the beginning, and the exercise time of your left and right legs should be equal. The advantage of exercising thigh muscles is that even if the leg circumference is not reduced, the original fat has been removed a lot, which makes it look different in appearance.

Third, change eating habits

Many women who want to slim their thighs often spend a lot of time exercising and counting calories in food, but the result is often: weight has dropped, arms, face and other parts of the body have become thinner, except thighs. What is the reason for this?

Experts found that these people pay too much attention to exercise, but not enough attention to their diet. They eat too much fatty food. These people may have significantly reduced the amount of heat absorbed. But in this case, the body will be vigilant and strengthen the defense of those typical fat accumulation parts. Therefore, in addition to exercise, it is best to eat foods with low fat content but still abundant calories in daily diet, which mainly comes from carbohydrates. Compared with exercise alone, the two-pronged method of exercise and diet is five times as effective as the former.

Because the situation of fat accumulation is partly hereditary, even with the best diet and exercise plan, there is no guarantee of perfect effect. Our goal should be to try our best and keep it that way. As long as you do your best according to the above methods, the result will not only make your legs slim and moving, but also improve your overall health level.

Ten tricks of beautiful arms

In daily life, the arm is the most active part, but its movement direction is mostly forward or sideways. Because there is little backward movement, the inner side of the arm is easy to build, the muscles are slack and the fat deposits are inelastic, especially for women over 25 years old. If you want to have flexible and healthy arms, you must do everything. Give ten tricks as soon as possible. As long as you keep exercising every day, even if you only learn one trick, you will gain more confidence.

1. Push forward with your hands crossed until your arms are completely straight and your palms are forward, and hold still for 2-3 seconds. Turn your hands back. The purpose is to exercise the inner arm and make it strong. (1 -2 times)

2. Cross your hands behind your head, straighten your arms up with your palms up, hold them for 2-3 seconds, and relax and take them back. It is very effective to improve the relaxation of the inner arm. (5-1 times).

3. Make your arms nervous, put one hand on the other shoulder and press it vertically, and the pressed shoulder will rise up forcefully. (3-4 times left and right, * * * for 5 times)

4. Stretch your arms forward, palms down, and tighten your arm muscles. At the same time, rotate your arms outward until your palms are up and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-2 times)

5. Bend your arms naturally, stretch your palms hard, and then slowly hold them into fists. The action must be slow and hard, which is conducive to exercising the forearm. (8-1 times) This group of movements (1-5) is a static exercise, which helps to tighten loose muscles, reduce the accumulation and sinking of fat on the inner side of the arm and restore elasticity. For women whose arms are too slender and want to enhance their muscle sense, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women. This group of movements can use some light-weight instruments, such as small dumbbells (2.5 pounds -5 pounds). When there is no instrument, you can also have a bottle of mineral water and a dictionary at your fingertips. The choice of weight should vary from person to person, according to one's ability. If you want to train more obvious muscles, you should choose a slightly heavier instrument, and the number of exercises should be relatively reduced. If you want to have smooth and tight lines, you should choose a lighter instrument and increase the number of exercises.

6. Hold a heavy object with both hands * * *, lift it vertically, fold your arms back with elbows as the axis until the muscles at the back are fully stretched, and then straighten your arms by force, so as to exercise the relaxed muscles at the back of your arms and make them firm and textured. (8-12 times)

7. Shoulder push. Hold the weights in both hands, bend your arms on your shoulders, push your palms forward, and push them up hard until the two weights collide, and then take them back the same way. This action focuses on training the deltoid muscle of the arm, so as to obviously improve the appearance of the shoulder, make the arms straight, and change the bad body such as the shoulder slip and narrow shoulder. (1 times)

8. Hold the heavy objects in both hands, palms backward, arms slightly bent, and pull away from the front in an arc to both sides until the elbows are slightly higher than the shoulders, and return. (8-1 times)

9. Hold the weight in both hands, with the upper arm slightly close to the trunk, and bend the arms alternately upward with the elbow as the axis until the muscles are completely tightened, and then straighten down after stopping for 2 seconds. (8- 12 times)

1. Hold the heavy object with both hands, naturally bend your arms, and bend and stretch your wrists alternately. (8-1 times) Dynamic exercises are bound to use some heavy objects. However, the greater the weight, the greater the possibility of irregular movements and the vulnerability of the arm. Therefore, it is suggested to use thoughts and feelings to make muscles tense, rather than simply relying on weight to stimulate muscles. At the same time, all actions should be completed slowly. In order to prevent sprain and improve the flexibility of the body, stretching exercises should be done before and after exercise to avoid muscle tension and agglomeration and maintain a good body posture.

waist and abdomen to lose weight

First, eliminate abdominal fat and tighten abdominal muscles

Sit in a chair, with your body and thighs at 9 degrees and your back straight. Put your hands on your thighs and hold the edge of the chair. Abdominal force, slowly count to five, and try to raise your knees towards your chest. Pause at the highest point, and then slowly put down your body at a speed of slowly counting to five. The effect of this action can eliminate abdominal fat and tighten abdominal muscles. But be careful, your hands don't need to be hard, just put them on your thighs easily. Moreover, the body can't lean against the back of the chair, and it must be clearly felt that the stomach is exerting force. Do this action according to your ability, but it is best to do it in groups of at least six at a time without interruption. You can take a break and repeat a group, and then slowly increase it later.

Second, eliminate abdominal fat

Put a cushion under your body first, then lie on the ground, lift your thighs at 9 degrees with your body, and then bend your knees to make your thighs and calves at 9 degrees. Put your heels on the chair easily and put your hands on your ears. Then push your abdomen hard, and slowly count to five, trying to raise your shoulders towards your knees. Pause at the highest point, and then slowly lower your body at the speed of slowly counting to five. The effect of this action: it can effectively eliminate abdominal fat and tighten abdominal muscles. You must pay attention to several points, that is, you don't need to hold your head with your hands, just put them on your ears easily. Otherwise, it may cause incorrect force on the neck and hands. The body doesn't need to get up too much, but you must clearly feel that your stomach is exerting force. And when the body is put down, prepare for the next movement of getting up. Be careful that the body does not lie back completely and the shoulders do not touch the ground. I still do this action according to my ability, but it is best to do at least eight groups at a time without interruption, and then repeat a group after a break. Wait until you get used to this action and then slowly increase it. However, if you are very good at doing twenty at a time and doing three to five groups at a time, then the curve of your abdomen will be very ideal.

Third, tighten the abdominal muscles. You can use the bed at home, and then lie at the end of the bed, but stay outside the bed below your hips, and then bend your knees so that your thighs are above your abdomen. Hands straight at your sides, palms down under your hips. Next, your abdomen should be hard, and your legs should be straightened forward at a speed of slowly counting to ten. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. This effect can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with particularly thick lower abdomen. You must pay attention to: relax your back, shoulders and arms. You must clearly feel that your stomach is exerting force. When doing leg stretching, be sure to point your toes up. When your legs are straight, you should pay attention to keeping your body parallel. As for how many times to do it, it's best to do it in groups of six to eight at a time. Then take a break and repeat a group, and then gradually increase. When the physical strength can adapt, it is ideal if you can do three to five groups.

Fourth, lateral abdominal muscle movement

(1), leading in [breathing gymnastics]

1. Inhale as much air as possible with your nose, and then exhale bit by bit with your mouth until the inhaled air is only 3%, and then hold your breath.

2. Hold your breath and shrink your lower abdomen, and the qi will rise to the top of your chest. Then bulge the abdomen, and then lower the gas to the abdomen.

3. Repeat the exercise of lifting the breath to the chest and lowering it to the abdomen for 5 times, then exhale slowly through the mouth, and then return to 1 after spitting. Repeat this process for 5 times as one group, and repeat at least 2 groups.

(2), the introduction of [chest-abdomen breathing method]

1. Shrink the abdomen and breathe full air into the chest through the nose for 4 seconds. At this time, be careful not to hunch over.

2. After inhaling the maximum air, you must hold your breath and bulge your abdomen, and the air will drop to your abdomen.

3. When the abdomen bulges to the maximum, exhale slowly through the mouth. Repeat the process for 3 times as one group, and repeat for at least 3 groups.

(3) Abdominal breathing

1. This is a breathing method that quickly sucks air into the abdomen and waist, which has the effect of relaxing the mood. Therefore, try it when you feel nervous.

2. Breathe a lot of air through your nose for 4 seconds to make your abdomen swell up. Hold your breath once your abdomen is full of air.

3. Hold your breath for 1-3 seconds, then exhale slowly through your mouth, and your abdomen will sag. At this time, the back must not be bent. Repeat 3 times as a group. Do at least two groups.

(4), chest breathing [abdominal chest breathing]

1. Inhale through the nose to make the abdomen bulge.

2. Hold your breath, the abdomen is depressed and the qi rises to the chest.

3. Shrink your abdomen and spit out your breath slowly. The actions of 1-3 are one group. Do at least three groups.

(5), chest breathing

1. Chest breathing is the action of repeatedly contracting the lower abdomen and then pushing the gas to the chest to make it swell, so it is natural to exercise the lateral abdominal muscles; Moreover, because the chest is fully inflated, it has a good breast enhancement effect.

2. shrink your lower abdomen, inhale slowly through your nose, straighten your back, and feel your chest expand. Be careful not to bend your back.

3. Hold your breath for 1-3 seconds, and then exhale slowly through your mouth, paying attention to your abdomen. 1-3 actions are one group, and at least 3 groups are repeated. Basically, it is most effective to do abdominal muscle training once in the morning and once in the evening, but it doesn't matter when or how many times a day. But it is best to do it once in the morning and once in the evening. Get up in the morning and