Summer is coming, how to lose belly fat and thighs as quickly as possible

Abdominal weight loss exercises

1. Rub the abdomen: The practitioner lies on his back on the bed, folds his hands and places them on his abdomen, and massages 50 times in clockwise and counterclockwise directions; Then, place your hands on the abdomen and massage up and down 50 times. It is required that you do not need to use your mind. You can hold your breath and push your abdomen up to practice, one set in the morning and one in the evening.

2. Body rotation: Stand upright with your legs shoulder-width apart, place your hands on your hips or on both sides of your body, swing with your body, and turn your body to the left and right 50 times each. It is required that the legs should not move when turning, the turning range should be large, the waist should be straight, and the head and neck should be raised.

3. Bend forward and stand up: Stand upright with your legs shoulder-width apart, lean your upper body forward, bend your lower body forward, and then stand up. It is required that the knees should be straight and the hands should touch the ground as much as possible, and do this 50 times in a row. (You can also increase the frequency gradually according to your physical condition).

4. Raise your legs in sequence: stand with your legs straight (you can also hold your hands on the wall, desk, window sill, or on the bed or carpet) and keep your upper body as still as possible and your knees as high as possible against your chest. , you can hold your legs with both hands, and repeat each step 50 times in a row.

5. Sit-ups: The practitioner lies on his back on the bed or carpet, with his legs straightened, his upper body forced to sit up, and then he leans forward while touching his toes with both hands, repeating several times in a row.

6. Small hip twisting jump: Jump with both feet on the spot and twist the hips with straight knees. Jump with both feet and twist the hips left and right at the same time. Swing the arms left and right in front of the chest in the opposite direction to the twisting of the hips. Repeat continuously. several times.

Secrets to a flat belly:

People who sit at their desks from 9 to 5 every day, lack exercise and sit and work after lunch are most likely to have "belly" in their abdomens , and urbanites are generally prone to gastrointestinal problems, and indigestion can also cause abdominal body shape to deteriorate.

In the details of daily life, if you pay a little attention to some basic rules, a flat belly will still be with you forever.

Eliminate tension when eating

Many people have sensitive stomachs, especially women. It may be a problem with the hormone receptors in the gastrointestinal mucosa, leading to frequent intestinal dysfunction, which people mistakenly call colitis. Daily prevention methods are to maintain a correct posture when eating, eat slowly, in a quiet environment (if the TV is turned off), and chew fully.

Food must be cooked

The current fashion of cooking is half-cooked, which results in the starch being unable to be destroyed. The starch sugars in most vegetables and grains accumulate in the large intestine, producing carbon dioxide and causing abdominal pain. bulge.

Eat healthy foods

Yoghurt and fermented milk can activate substances necessary for digestion, help improve the intestinal microbial system, and prevent belly bulging.

Drink less aerated drinks and chew less chewing gum

When you drink aerated drinks or chew chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum. Will be digested by the small intestine.

Build a strong abdominal wall

A strong abdominal wall reduces gastrointestinal bloating.

Walking, drinking water, and massaging

Walking and drinking water are beneficial to flattening the abdomen. At the same time, you can do circular massage on the abdomen every day.

Increase minerals and avoid premenstrual syndrome

If your waistline is larger than usual before menstruation, you can try eating foods rich in iron (fruits, dried fruits), calcium ( Dairy products and mineral water), zinc (red meat, fish, shells, seafood...), these minerals can help you balance hormones and avoid this premenstrual syndrome.

Control breathing

Correct breathing can help eliminate toxins and tension in the body, make people feel good, and maintain beautiful posture.

Well, there is. . . . .

Abdominal tightening method for doing housework

Maybe you are a little lazy at first, so start being a hard-working "Cinderella" from today. Remember an important rule: avoid the light and go for the heavy.

For example, don’t use a vacuum cleaner when sweeping the floor, use a rag and a broom, and consciously increase your physical activity; choose to wash and iron clothes at noon when the temperature is high, which will cause you to sweat a lot; cook yourself a delicate meal when you are hungry For a slimming lunch, "chefs" are generally not willing to eat the meals they cook, so they just control your food intake.

Coarse salt weight loss method

Coarse salt has the effect of sweating. It can discharge waste and excess water from the body, promote skin metabolism, soften dirt, and replenish salt and minerals. Substance makes skin delicate and tight.

Purchase a few bags of kosher salt at the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it on the abdomen. After 10 minutes, rinse the coarse salt with hot water, or massage it and then rinse it off, and then you can start taking a bath. Or, after taking a bath, sprinkle a large spoonful of coarse salt on the palms of your hands and massage your abdomen directly. Don't rub too hard to avoid rubbing the skin more rough.

If your skin is sensitive, remember to use a finer "bath salt" instead.

Massage method

This is the most commonly used abdominal weight loss method. The kneading action and massage cream are very good at improving fat. Massage can increase the temperature of the skin, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and allow excess water to be excreted from the body. Take the navel as the center, make a question mark on the abdomen, and massage along the question mark, first on the right side, then on the left side, 30-50 times each, once a day.

Abdominal walking method

First of all, you must learn the "abdominal breathing method": when you inhale, your belly swells; when you exhale, your belly shrinks. This is a necessary training for anyone who practices yoga or vocal practice. It helps stimulate gastrointestinal motility, promotes the discharge of waste from the body, smoothes airflow, and increases lung capacity.

When walking and standing normally, you should use force to shrink your abdomen and cooperate with abdominal breathing to tighten your lower abdominal muscles. You may not get used to it in the first day or two, but as long as you keep reminding yourself that "you can lose weight by shrinking your abdomen," after a few weeks, not only will your lower abdomen become flatter, but your walking posture will also become more attractive.

Secrets to a flat belly:

People who sit at their desks from 9 to 5 every day, lack exercise and sit and work after lunch are most likely to have "belly" in their abdomens , and urbanites are generally prone to gastrointestinal problems, and indigestion can also cause abdominal body shape to deteriorate.

In the details of daily life, if you pay a little attention to some basic rules, a flat belly will still be with you forever.

Eliminate tension when eating

Many people have sensitive stomachs, especially women. It may be a problem with the hormone receptors in the gastrointestinal mucosa, leading to frequent intestinal dysfunction, which people mistakenly call colitis. Daily prevention methods are to maintain a correct posture when eating, eat slowly, in a quiet environment (if the TV is turned off), and chew fully.

Food must be cooked

The current fashion of cooking is half-cooked, which results in the starch being unable to be destroyed. The starch sugars in most vegetables and grains accumulate in the large intestine, producing carbon dioxide and causing abdominal pain. bulge.

Eat healthy foods

Yoghurt and fermented milk can activate substances necessary for digestion, help improve the intestinal microbial system, and prevent belly bulging.

Drink less aerated drinks and chew less chewing gum

When you drink aerated drinks or chew chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum. Will be digested by the small intestine.

Build a strong abdominal wall

A strong abdominal wall reduces gastrointestinal bloating.

Walking, drinking water, and massaging

Walking and drinking water are beneficial to flattening the abdomen. At the same time, you can do circular massage on the abdomen every day.

Increase minerals and avoid premenstrual syndrome

If your waistline is larger than usual before menstruation, you can try eating foods rich in iron (fruits, dried fruits), calcium ( Dairy products and mineral water), zinc (red meat, fish, shells, seafood...), these minerals can help you balance hormones and avoid this premenstrual syndrome.

Control breathing

Correct breathing can help eliminate toxins and tension in the body, make people feel good, and maintain beautiful posture.

Well, there is. . . . .

Abdominal tightening method for doing housework

Maybe you are a little lazy at first, so start being a hard-working "Cinderella" from today. Remember an important rule: avoid the light and go for the heavy. For example, don’t use a vacuum cleaner when sweeping the floor, use a rag and a broom, and consciously increase your physical activity; choose to wash and iron clothes at noon when the temperature is high, which will cause you to sweat a lot; cook yourself a delicate meal when you are hungry For a slimming lunch, "chefs" are generally not willing to eat the meals they cook, so they just control your food intake.

Coarse salt weight loss method

Coarse salt has the effect of sweating. It can discharge waste and excess water from the body, promote skin metabolism, soften dirt, and replenish salt and minerals. Substance makes skin delicate and tight.

Purchase a few bags of kosher salt at the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it on the abdomen. After 10 minutes, rinse the coarse salt with hot water, or massage it and then rinse it off, and then you can start taking a bath. Or, after taking a bath, sprinkle a large spoonful of coarse salt on the palms of your hands and massage your abdomen directly. Don't rub too hard to avoid rubbing the skin more rough.

If your skin is sensitive, remember to use a finer "bath salt" instead.

Massage method

This is the most commonly used abdominal weight loss method. The kneading action and massage cream are very good for improving fat. Massage can increase the temperature of the skin, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and allow excess water to be excreted from the body. Take the navel as the center, make a question mark on the abdomen, and massage along the question mark, first on the right side, then on the left side, 30-50 times each, once a day.

Abdominal breathing method

First of all, you must learn the "abdominal breathing method": when you inhale, your belly swells; when you exhale, your belly shrinks. This is a necessary training for anyone who practices yoga or vocal practice. It helps stimulate gastrointestinal motility, promotes the discharge of waste from the body, smoothes airflow, and increases lung capacity.

When walking and standing normally, you should use force to shrink your abdomen and cooperate with abdominal breathing to tighten your lower abdominal muscles. You may not get used to it in the first day or two, but as long as you keep reminding yourself that "you can lose weight by shrinking your abdomen," after a few weeks, not only will your lower abdomen become flatter, but your walking posture will also become more attractive.

Shape beautiful legs in daily life

1. When going up the stairs, lift your heels and use your legs to bear the weight. This can eliminate the fat on your inner thighs and buttocks.

2. When sitting on a chair, cover your two calves together, count from one to eight, and then switch legs. Repeat this action without

breathing. This can exercise the calf lines.

3. Sit on a chair while watching TV. Do not bend your knees. Lift one leg, then put it down. Repeat this action 8-10 times and then

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

4. When walking, speed up the walk and try to take longer steps so that all the muscles in the legs can be exercised. Simply put, it means walking with energy. This way of walking should be developed into a habit in daily life.

Doing it 5 to 6 times can tighten the calves, make the muscles more elastic and the lines more beautiful.

Sitting leg raising method:

In a natural sitting position, place your legs flat at a 90-degree angle, lift your heels as much as possible and hold for ten seconds, then put them down, and repeat the movement

Do this until your calves feel tired. This action can tighten the buttocks and thighs and make the muscles elastic without making the buttocks, thighs and calves thicker.

Method of sitting with straight legs and raising heels:

First sit upright, hold the sides of the chair with both hands, lift your legs and straighten your toes, and tighten your abdominal muscles at the same time , slowly raise your toes and lower them. This action can effectively tighten the calf, thigh, arm and abdominal muscles.

In fact, if you want to lose weight in 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. Therefore, the first leg reduction plan starts with loosening the strong calf fat.

Method 1

On weekdays, you can sit on the ground, raise one foot at a right angle, and slap your calf with your fist. You can do this for 5 minutes on each side. Method 2

When you are on holiday, you might as well put the bath salts on the market 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 upward 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 leg 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, which can slim down the legs and have a moisturizing effect. Your legs are radiant! Diet to remove edema

In addition to massage, proper eating 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 muscle relaxation. 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.

Fourteen foods to make legs thinner and more beautiful

How to eat to make legs more slender and shapely? I believe you will be interested to know! In fact, there are many easily available foods in the whole grains, which contain a lot of nutrients needed for beautiful legs, but they are often left aside because of the partial eclipse of beautiful women. Not only do we want to tell you which nutrients are indispensable for beautiful ladies, but we also go to great lengths to provide you with 14 strictly selected foods for beautiful legs. These foods are cheap and widely available, and each of them contains nutrients that will keep your legs looking beautiful and plump. Pick up the food basket and get ready to plunder these foods that will make your legs beautiful!

First of all, let us take a look at the "weight loss elements" in the nutrient area

1. Vitamin A

The consequences of lack of vitamin A are sebaceous glands and sweat glands The function becomes weaker, the stratum corneum gradually thickens, and the skin begins to become dry. Think about it, are legs like this beautiful?

2. Vitamin E

Vitamin E can break down the accumulation of fat and cholesterol. It can also promote blood circulation and allow fresh blood to be delivered to the legs furthest from the heart, giving Brand new oxygen and nutrients for cells.

If the veins stagnate, the tissue fluid will also stagnate, and the legs will easily become thicker.

3. Potassium

The key to slim legs is not to eat too much salt. Excessive salt intake will make the body want to drink more water, causing water to accumulate in the body, forming edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kilogram of calcium. If you want to have straight legs, you must have no less calcium in your bones. Insufficient calcium intake can affect nerve transmission and intellectual development, and even cause muscle spasms. To reduce leg injuries caused by exercise, don’t forget to add more calcium!

5. Vitamin B complex

The legs are often tired. Vitamin B1 can improve this situation. When lacking, you may even get beriberi. It can convert sugar into energy, so people who like to eat desserts consume a lot of vitamin B1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much fat in their body should supplement more vitamin B2.

6. Cellulose

Everyone knows that cellulose can promote gastrointestinal motility, help digestion, and has excellent effects in treating constipation. However, they do not know that constipation can affect abdominal blood circulation and hinder The flow of lymph fluid prevents the smooth elimination of waste, resulting in plumpness and edema below the waist. In addition, the intestinal bacteria that use fiber as a breeding ground for each other can promote the growth of vitamins B2 and B6, which directly and indirectly help the decomposition of fat. .

Now, it’s the turn of the weight loss pacesetters in the food section:

1. Seaweed

Vitamin A, B1, and B2 are all found in seaweed, as well as It contains minerals and cellulose, which are very beneficial for regulating the balance of body fluids. If you want to have slim legs, you can't let it go.

2. Sesame seeds

Provide vitamins E, B1, and calcium needed by the human body, especially its "linoleic acid" component, which can remove Cholesterol, grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg-building nutrients!

3. Bananas

Bananas are a bit high in calories, but they can actually be eaten as a meal. They contain a lot of potassium. It is very low in fat and sodium and meets the nutritional needs of beautiful legs.

4. Apple

It is an alternative fruit. Its calcium content is much richer than ordinary fruits, which helps metabolize excess salt in the body. "Malic acid" can metabolize heat and prevent lower body obesity.

5. Red beans

The "rock alkali acid" component in it can improve gastrointestinal motility, promote urination, and eliminate edema caused by heart or kidney disease. There is also fiber, which helps excrete salt, fat and other waste products in the body, and has a 100% effect on beautiful legs.

6. Papaya

If you eat too much meat, fat will easily accumulate in the lower body. The proteolytic enzymes and papain in papaya. Helps break down meat. Reduce the workload of the gastrointestinal tract and slowly turn the fleshy legs into a bony one.

7. Watermelon

Cool watermelon has diuretic elements, which allows salt to be excreted smoothly in the urine. It is also effective against cystitis, heart disease, and kidney disease. In addition, it contains a lot of potassium, so its ability to modify your legs should not be underestimated.

8. Eggs

The vitamin A in eggs gives you smooth and tender skin on your legs. Vitamin B2 can eliminate fat. Other phosphorus, iron, and vitamin B1 can also help remove fat. The meat of the lower body has functions that cannot be ignored.

9. Grapefruit

The unique "citric acid" ingredient makes metabolism smoother, has low calories, and is among the top in potassium content among fruits. Eager to join the ranks of ladies with beautiful legs, taste the sour taste of grapefruit first!

10. Celery

It contains a large amount of colloidal calcium carbonate, which is easily absorbed by the body and supplements the calcium needed for straight legs. Celery is good for the heart and has abundant nutrients. of potassium, which can prevent edema in the lower body.

11. Spinach

Eating more vegetables can make the blood circulation more active, deliver fresh nutrients and oxygen to the legs, and restore the vitality of the legs.

If you are afraid of dry skin on your legs and premature wrinkles, please follow Popeye’s example and eat more spinach!

12. Peanuts

Peanuts are known as the "King of Vitamin B2". They are rich in vitamin B2 and have extremely high protein content. In addition to beautifying your legs, they are also responsible for liver disease caused by insufficient protein. healthy food.

13. Kiwi fruit

Kiwi fruit is known to contain a lot of vitamin C. In fact, it is also quite rich in cellulose. The fiber absorbs water and expands, preventing excess fat from making the legs thicker.

14. Tomatoes

It has diuretic and soreness-relieving effects. Beauties who stand for a long time can eat more tomatoes to relieve leg fatigue. It is recommended to eat tomatoes as raw as possible, make them into salads, juices or eat them directly. After cooking tomatoes, a lot of nutrients will be lost.

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.

Partial exercises for thigh toning

Stretching exercise is the most effective way to tone the thighs: droop your hips, squat with your legs bent and knees, and keep your back straight. - Stretch the leg back until it is parallel to the ground; or in the same position, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do 3 sets of this on each leg (10 times each) This exercise can also be performed while the body is standing - stand on the legs and keep the body straight. Stretch the other leg to the side and back, keeping the thigh as straight and parallel to the ground as possible. Leg extensions can also be performed sideways. Lie flat on your side on the bed or the floor, with one leg close to the floor and the other leg raised upward until the leg forms a 45-degree angle with the body. Then support your upper legs on a table or chair at a 45-degree angle. Then lift your lower leg close to the floor so that it is together with your upper leg. This kind of exercise can strengthen the inner and outer muscles of the thigh, instead of only exercising the outer muscles as before, thus maintaining the balance and symmetry of the thigh.

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.

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1-minute thigh slimming exercise

Slim the entire thigh

Stand at attention with your hands on both sides of your body. Bend your knees and touch your toes with your hands (don't push too hard at this point). The trick is to not flex your back muscles, just your knees. Then gently return to the original position. This action lasts about 3 seconds. When you first start doing it, aim to do it 3 times in 10 seconds. Then speed up after you get used to it.

Thinner inner thighs

Starting from a standing posture, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. While jumping up, switch your left and right feet (note that your back should be straight at this time). While counting one or two, jump up and switch feet. When you first start doing it, aim to do it 10 times in 10 seconds and then speed up after you get used to it.

Slim thigh internal and external measurement

Stand at attention. Straighten your right foot and lift it to the right, and at the same time, straighten your left hand and lift it to the left. At this time, pay attention to the balance of the body. The trick is to push your legs hard. Gently return to the original position. Do the same on the other side. This action lasts about 2 seconds. When you first start doing it, aim to do it 5 times in 10 seconds. Once you get used to it, speed up.