Stovepipe is one of the most important weight loss programs in the summer. However, how can we effectively stovepipe? Today, Xiaobian recommends several stovepipe Raiders to everyone. To help everyone easily stovepipe.
Raiders one: a day stovepipe plan
24 hours in the morning: 3 minutes of lame exercise
After getting up in the morning, the blood circulation is relatively smooth. You can use the time for buses, traffic lights, or elevators to get to the quick stovepipe workouts. This time period of exercise is mainly for the leg blood circulation, increase blood oxygen, so the way to exercise the most simple toe tip, the body's strength are concentrated in the toe Yongquan, to open the legs of the Yin Jing, Yang Jing, this action for 3 minutes can make your leg slim 3 cm. You have the feeling of lifting and swelling of the calf, but be sure to stick with it. The 3 centimeters that you lost after 1 month is permanent.
After 24 hours: Legs stretch for 3 minutes
After the lunch break, in order to relieve the morning leg pressure and lay the foundation for the afternoon work, it is necessary to inject new vitality into the leg. You can sit in a chair with your upper body at an angle of 90 degrees to your legs. Pull your legs together and force them to the level. Hold your legs down slowly after 3-5 seconds. This action for 3 minutes, you can clearly feel the legs in the heat, bending and straightening action can relieve leg fatigue, slow down the phenomenon of edema. It is very suitable for leg exercise after lunch break.
24 hours before going to bed: Stand for 3 minutes against a wall
It is not advisable to exercise a lot before going to bed because it affects the quality of sleep. All day long working legs are very tired, so you need to rinse with hot water while bathing, while gently massage to relieve stress. After bathing, you can take a relaxing exercise before going to bed, stand on the toes against the wall, and lift your head and abdomen for 3 minutes. This can speed up blood flow, reduce the accumulation of toxins and fat, and at the same time improve the curve of the legs. It also stimulates Yongquan to sleep well and is a rare stovepipe stovepipe movement.
Raiders II: 6 large stovepipe small sports
1 , side leg lift
Side leg type is very common stovepipe action, you do not need to repeat it! It should be noted that the fart farts have to be adducted. The whole body should be aligned as much as possible. The amplitude of the upswing should not be large. The emphasis should be on slowness or lightness. This action can be done while watching TV and it is convenient to remember more and more times. Will be more effective!
2 , kicking the hip
The speed of kicking the hip and kicking the back of the leg should not be too fast. After reaching its limit, it should be paused for 5 seconds before returning to its original position. At least 10-15 times at a time, not only to the flesh on the back of the thigh, but also Little ass will also tilt up!
3 ã€Half-way swing legs
A half leg swing like a squat horse, the front side of the thigh will be very acidic, this time can be added slightly inside and outside the swing, exercise the flesh inside and outside the thigh, lasting 5 times, 1 minute each time.
Raiders three: eat more food to help stovepipe
oatmeal
Rich in mineral vitamins and dietary fiber, dietary fiber can speed up women's metabolism, reduce the body's absorption of food calories, and thus play a stovepipe effect, but also can add a variety of vitamins needed by women. The nutrients in cereals can also lower blood pressure, improve women's sexual frigidity, and apathy women can eat more.
Yam
The fat content of the potato food is almost zero. The dietary fiber in the potato food can also prevent the body from absorbing fat. The expansion of the dietary fiber in water can increase women's satiety, which can reduce calorie intake. Indirectly to the purpose of stovepipe.
pineapple
Pineapple is nutritious and has appetizing effects. Eating a piece of pineapple after eating can also help digestion. Vitamins in pineapple can help the body to relieve fatigue and help the leg muscles recover quickly after training.
apple
Calcium in apples can help consume excess salt in the female body and reduce leg edema. Malic acid can help fat consumption make your exercise more obvious. Dietary fiber in apples also has the effect of detoxification to improve the body's gastrointestinal function.
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