Three sets of legs with skinny leg stovepipe operation

In summer, thick elephant legs so that you can not wear a beautiful skirt? Next, teach you to do the most effective exercise to lose weight stovepipe, leg line, thighs, once you create, if we continue to let you dared to reveal the legs 30 days.

Xiu calf operation curve

step1 chair central to the upper body straight, legs crossed, his hands naturally hang down along the sides of the chair.

step2 to keep your feet crossed, toes withstand the floor, toes and slowly weigh action, repeated about 20 times, let loose the tight calf muscle up!

step3 surrounded by boiled leg knee with both hands, fixed knee height.

Small tips: first fixed position of the knee, leg stretching exercises can be.

step4 step3 knees to keep the height of the leg straight forward and lift, and then restored to its original position.

Slim thigh exercise

step1 knees close together, knees straight, upper body straight, his hands raised and straight forward.

step1 step2 to maintain posture, tilting the upper body backward to stretch the thigh muscles, can be about 10 times.

Three minutes in bed thin thighs exercise

step1 prone body, the legs straight.

step2 to tighten the muscles of the rear thigh, exhale side of the foot while kicking back, you can exchange the left foot, about 20 times.

Small tips: the legs kicked up, the legs must be straight and have the effect of thin oh.

step3 upper body straight, legs straight and sitting on the floor, his hands on the behind to support the body weight.

step4 upper body remains the same, alternating left and right legs up and down swing of about 30, the foot can not bend.

Halter training the perfect curve of the back is not a dream

In summer, many women would put on sexy halter, however, if people can not see you back, you'll lose the cool a beautiful and who can show their "assets" a good opportunity. Not only that, the back is an important part of the body, "your back in almost everything you do, from running to the shop, so not only can strengthen back exercise care, but also to avoid injuries." New York, the founder of a fitness center Lacey Stone said, "back posture but also determine whether your wonderful, beautiful back can bring you confidence, no matter what clothes to wear line."

In fact, exercise training is not only back to back, a scientific study found that after 16 weeks of special training, stretching, exercise the muscles between the shoulders to the hips, can reduce chronic diseases with back pain sense. Stone invention set includes four action back exercise, can exercise to back down, center of the body muscles, hips and waist. One week can only do two or three times, we can achieve improved body shape, avoid feeling pain and strengthen back muscles back triple role.

Action: pull-up (male applicable)

Standing before the horizontal bar, palms forward grip bar, leg lift back in the body after the cross. Shoulder force, pulling the body up, the ideal is to bar access to chest height, then slowly lower. Do three groups of 12.

Action II: push-type dumbbell (unisex)

Holding a dumbbell in each hand, make a push-start the action, your feet about hip width apart to achieve. Straight waist, side ribs tend to force the other side of the hand dumbbell lift, a pause, put down, for the other hand. Do three groups of 12.

Action Three: Super Girl action (unisex)

Face down on the ground face down, legs straight, arms on his head, waist hard, hands and feet while the contraction of the buttocks. Abdomen, the head, chest, arms and feet off the ground, to maintain this position for 5 seconds, then resume. 3 sets, each 12 times.

Action Four: high-tension training (gym applicable)

Sitting in a high-tension training, equipment, hands shoulder width apart, hold the chest, arms straight, back straight. Maintain the upper body does not move, relying on the strength of the shoulder pull chest to reach the limit pause, then restitution. Do three groups of 12 times.

2 quick easy way to white-collar workers receive lower abdomen

OL are busy with work or the beginning of the Internet is difficult to adhere to the upright posture, long-term nest in there, not only do belly woman, even the hips will be wider, the legs can become thick and eventually become pear-shaped body.

Tight belly yoga stretch action

Exploration from behind with his left hand to the right hip, as can be out into the thigh, and if not, you can touch the hip, right hand to the left, try to ask at the waist back, left to turn no more, the eyes can see To being behind, when stay for a few seconds; and then for the other side, do the same. Done on both sides of a group of operators, one for five. Up and drink plenty of water each time, or toilet, the way to do something, you will feel the tightening of abdominal muscles.

Multi-station an hour to eliminate the lower abdomen

New York, a survey of urban women, more than usual for an hour can effectively eliminate the small office family pot, can watch television at night time, the time used to work by bus stand, standing, time to pay attention, feet Open with shoulder width, hips slightly tightened.

If you really can not spare it for an hour, then every day after dinner, go home stand against the wall for ten minutes, stop time to head, shoulder, hip, heel stick these parts are the walls.

The bad way to make the more you exercise the more fat reduction

1. high-intensity exercise

If the amount of exercise increased, the human body needs oxygen and nutrients and also a corresponding increase in metabolic products, which depend on cardiac contractile force and contraction frequency to strengthen and increase cardiac output to transport blood. Bigger amount of exercise, the cardiac output can not meet the needs of the body of oxygen, so anaerobic metabolism of the body in a state of hypoxia.

2. anaerobic exercise

Anaerobic exercise is not to use fat as the main energy release, but mainly by the decomposition of glycogen stored in the body as the energy released. In the hypoxic environment due to fat not only can not be used, but would also produce a number of incomplete oxidation of acidic substances, such as ketones, lower body exercise endurance.

Blood glucose reduction is caused by hunger, a major cause of short-term high intensity exercise, blood glucose levels decreased, people tend to increase appetite, which is detrimental to reduce fat.

3. short-term movement
 
During aerobic exercise, the first use of the glycogen stored in the body to release energy, in the exercise for 30 minutes, they start to release energy from the glycogen to release energy into the fat, about an hour after exercise, exercise the necessary Energy is primarily fat for energy.

4. fast explosive movement
 
Human muscle is composed of many muscle fibers, can be divided into two categories: white muscle fibers and red muscle fibers. In the exercise, such as rapid explosive exercise, get exercise is mainly white muscle fiber, white muscle fiber cross-sectional thick, so thick muscles developed easily. Lose weight with this method will be more practice the more "rough. " 

 Want to achieve the purpose of body weight, heart rate per minute should be 120 to 160low-moderate intensity, long time (more than 1 hour) the whole body aerobic enduranceexercise. For example, aerobics, slow distance running, long distance swimming.Weight loss is a big project with body and mind, you need to persevere!

Weight loss from early morning 4 thing easily let you become thinner

The first thing: drink a cup of warm weak brine

The first thing every morning is open water dispenser rushed a cup of lukewarm weak brine (summer drinks cool), salt water can clear bowel.

A ratio of 100 ml water and salt does not exceed 0. Nine grams, and salt water can protect the skin can make skin to become good, if the normal proportion in accordance with no side effect. Morning drink diluted saline, conduce defecate unobstructed.

The second thing: drink a cup of milk

A cup of milk eaten can let a person feel the stomach full, so drink milk weight loss is a very caring people happiness method reducing weight. It is easy to buy, but certainly not the light drink milk can reduce weight, there are ways.

1, morning drink a glass of water add a cup of milk.

2, noon as usual, but can't eat eat too full.

Three, evening drink a cup of milk, appropriate eat some cucumbers. Day clique don't eat other quantity of food, especially sweet things.

Added: a day to drink on 7, 8 bags of yoghurt, does not eat anything, can rise to row poison keep a yan, even reduce meat effect!

The third thing: eat 12 dry jujubes

This kind eats a law to be able to prevent trichomadesis, red jujube still can raise yan tong.

Long at the office, and drink coffee, might as well, and in which drink green tea with some jujube. For girls is concerned, red jujube can hairdressing raise colour, let face appears flesh, even effect reducing weight.

Jujube tea

Material: red jujube 5-7 star, tea right amount

Practice:

1, wash with knife cut dates, a cut, to use.

2, will the red jujube in dividing HuNa, add water to a boil.

Three, use "red jujube soup" to pour the tea.

Added: Chinese medicine will jujube to fill gas antipsychotic drugs, says its sexual flavour GanPing, embellish cardiopulmonary, cough, fill five zang-organs, put to empty caustic effect, poorly in gastrointestinal function and weak vermicular dynamic slow digestion absorption function would suit often eat red jujube to improve poor intestines and stomach function of gain strength.

The fourth thing: delicious banana two ways

Banana also aperient, reduce weight to also want to pay attention to clear bowel, aperient, actually a lot of weight loss products such as big impression after drinking will run toilet. This shows that diet namely expedite.

Banana salad

This is the simplest thing. Put the bananas and cut into small pieces and then, mix on salad sauce, put a refrigerator refrigeration, almost effortlessly a sweet sweet banana cuisine is enough.

Banana oatmeal

This is a absolutely healthy diet oh, and easy to cook. To add enough water to boil, then put oat cut into small pieces of banana put in, put some Chinese wolfberry, then simmer on five or six minutes to cook.

3 big ACTS affected the health of male legs

For men, the wind is strong, action legs basic health image, they simply surprisingly legs what might have health hazard. We use "X-ray" perspective found that some casual behavior brings unintended consequences, overall men have 5 big behavior adverse leg health. If he has the following these problems, start now with our supply of simple and effective methods to help him to maintain it.

He always likes to evening extraordinaire!

X-ray dialysis: long-term massively drinking can increase blood, and cause a thick legs of microcirculation impeded, thus to each joint legs femoral and endangering the normal operation.

Improve "leg" power

Moderate to jilt legs on one side wall, arm light in the opposite side of the leg with hip gently shaking for shaft, 5 times change another leg to make similar action, early middle-late three times, can let blocked microcirculation, still can flow up again in a certain extent, reduce blood thick. Black tea and wine study found that English football team star players than any other team legs stronger bones, from the British people like to drink black tea habit has close relationship. Because black tea contains rich manganese, legs on microcirculation, and bones strong degree has a great boosting effect.

He would not wear too many clothes!

X-ray dialysis: if cooling without timely add clothing extremities, catch a cold will cause the blood circulation becomes slow, self "heat preservation" ability to drop, the loss caused by calcium, not only the femoral will be very "injury", but also increased the risk of osteoporosis.

Improve "leg" power

The massage cream gently rub evenly legs on legs, will double the palm, rub heat from ham root ministry in a clockwise direction began gently rub the legs inside each place, it can improve blood circulation, the activation cell metabolism, muscles and activate collaterals, and his legs were open this self heating system. Calcium supplements eat "magnesium" when, don't forget to fill magnesium intake of calcium and magnesium when the proportion of 2-1, calcium for the most suitable for absorption and utilization. Afternoon tea eat almond and cashew, peanuts, including rich's magnesium will help you increase the calcium absorption.

He is fat, weight high!

X-ray dialysis: when a man being overweight, his legs are under weight on the National People's Congress than normal weight, each joint frayed degree will increase.

Improve "leg" power

Sleep relaxation legs half side is health experts most advocate "gold position", the whole body to a completely relaxed state, qi-blood keep smooth, let his legs without tension, reduce burden, reduce joint wear.

In the bathtub with double pedal live sports, the waist strength tub side towards the feet are driven body, legs into ahead slowly until knees state. Will this action repeated 10 times, continuous insist on 10 days. Not only rise to burn fat effect, but also increased the leg bear ability, wear on joints with ease.