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!