How to lose weight quickly and quickly Is there any good diet or exercise?

Standing leg raise:

Hold your hands on the edge of the table to support your balance, stand with your legs naturally side by side, lift your heels, and hold.

Two or three seconds, put down, every day.

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

Sitting leg raise:

In a natural sitting position, lay your legs flat at a 90-degree angle, lift your heels and hold for a few seconds, then lower them and repeat.

Do this until you feel tired in your calves.

This action tightens the buttocks and thighs, making the muscles elastic without thickening the buttocks, thighs and calves. Sit with straight legs and heel lifts:

Sit upright, hold your hands on either side of the chair, lift your legs and straighten your toes, tighten your abdominal muscles and slowly hook up.

Toes, put down. This movement is effective in tightening the calves, thighs, arms and abdominal muscles.

Secret ingredient: bouncing ** method.

Star slogan: Exercise**, lose excess fat, and build a slim body!

Xu Ruoxuan said: "In my spare time, I insist on jumping empty, because this exercise can not only relax my body and mind, but also have the effect of exercising my legs." ”

Action explanation: When jumping, you should jump with both feet together, jump up and down, and pay attention to the overall upward extension of the body, pay attention to the toes must land on the ground when jumping, not the heel on the ground, otherwise you will be injured, and you can cooperate with the leg stretching exercise after jumping.

Calcium supplementation**. Xu Ruoxuan likes calcium supplements, especially high calcium, which is her secret recipe for maintaining a good figure in her diet.

**Principle: Researchers at the University of Tennessee have found that there is a latent relationship between calcium and fat metabolism, and that calcium in the diet helps determine whether it is stored as fat or released by burning. Experiments have proved that high levels of calcium have the effect of inhibiting the storage of fat hormones, and it is inferred that when people eat a high-calcium diet, although the calorie intake is the same as the original, the fat in the body will also be significantly reduced, which is the result of calcium supplementation**.

If you want to **, you should first learn to control your diet, even if you don't go on a diet, then at least you have to know which foods are high-energy and which foods are low-fat, so that you will be targeted at three meals a day, and you will not accumulate excess fat due to unreasonable dietary structure.

Try not to sit or lie down within half an hour after three meals, so that the ingested food will accumulate before it is fully digested, and over time, it will naturally become fat, especially dinner, don't eat too late, so that it is too close to bedtime, you will become fat, and it is good to exercise in moderation after meals, such as walking or something.

Sedentary people will cause fat accumulation in the abdomen, buttocks and legs, which will be out of proportion, the overall look is not good-looking, and it will really affect their overall image, so try to avoid sitting for a long time, office staff should get up and move after sitting for nearly 1 hour, stretch their muscles and bones, which will avoid fat accumulation.

For example, you can do sit-ups, leg raises, skipping rope and other different movements, these actions are targeted, can effectively reduce the local accumulation of fat, but the premise is to reasonably control your diet.

In addition to local exercises and sports, it is best to do comprehensive and systematic exercises, develop their own fitness and ** plans, so that you can control your weight as a whole, and the overall look will add a lot of beauty, such as running, stretching, etc., if these are combined with local exercises, the effect will be better.

The first thing to do when you get up every morning is to drink a glass of cold white water, just like that, there must be eggs for breakfast, and then it is jogging, remember, it must be jogging, try to press the center on the lower body when jogging, burn the lower body fat, this is very effective, try to eat less at lunch, try to exercise more lower body in the afternoon, eat as little as possible at dinner, I never eat, and the meat of the lower body will be reduced. ps: My lower limbs are more developed, all muscles, so with these methods only lose the belly, if the landlord's lower limbs are also more developed, I don't think there is a need to lose.

Liu Xiang's legs are full of muscles.

It's not easy, but there's no quick way to do it. To slim down the lower body, you can try long-distance jogging, plus yoga.

The best way to slim your thighs is by bike, preferably uphill. Thin calves and waist fat can be jogged, or fast walking, but it must last more than 40 minutes to have the best effect, it is best to exercise three or four times a week for more than 60 minutes, but also to control the diet, if you want to be fast, you basically need a lot of perseverance. Take your time.

My hair is very simple, running or warming up is the leg heat, and then rubbing or massaging the leg muscles with both hands can reduce the edema of your legs and burn your fat. I wish you youth and beauty.

1. First lie flat on the ground, lift your right foot and pull it in the direction of your chest, and hold it with your right hand, so that your knees are as close to your chest as possible, and your knees are as hard as possible in the opposite direction.

2. Wrap your hands around the back of your knees, tighten the toes of your right foot upwards, keep your legs as close to your chest as possible, don't let your shoulders off the ground, and hold this action for 20 seconds.

3. Then face the ground with your body facing the ground, open your feet, support your hands on the ground, raise your hips high, straighten your knees, and move your heels up and down 20 times while your knees remain straight.

4. Finally, sit cross-legged on the ground, with the soles of your feet facing each other, a palm-to-palm distance between each other, sit upright on the ground, consciously stretch the inner thighs, and at the same time let the knees of your feet fit the floor, repeat the action 20 times.