How to build sexy long legs through fitness exercise

Lower body
Two legs straight, sitting on the ground, one leg bent on top of the other leg thigh. And then maximize the lower body, make the chest as far as possible close to the leg. When both hands to hold straight leg tiptoe, stick to 30 seconds. Alternating legs do 10 times each.
【 recommend thin leg food 】 : watermelon
Cool watermelon, have diuresis element, make salt with the urine, cystitis, heart disease, kidney disease and therapeutic. In addition the potassium content of it.

Kick the shuttlecock
Two feet to open, and shoulder are the same as wide, stick a leg up in the waist, like kicking shuttlecock movement. At this time another leg knee slightly bent. Pat when lift left leg with your right hand, left hand natural on the waist, and vice versa, repeat 30 times for each leg. 】 【 recommend thin leg food: red bean
The stone alkaline acid composition, can increase the gastrointestinal peristalsis, promote urination, eliminate edema caused by heart or kidney disease. Otherwise cellulose, can help excrete body salt, fat and other waste.

High leg lifts
Standing on one leg, the other leg knee bent 90 degrees, with the waist also assumes the right Angle, tiptoe down, around the repeat 30 times.
【 recommend thin leg food 】 : tomatoes
Prolonged standing beauty, can eat tomato to remove the leg fatigue.
Suggested that tomato raw, as far as possible to make salad, squeezed into juice or eat can directly, but after cooking tomato, loss of nutrition.

The two side leg lifts
The chair on the side of the body, with one hand on a chair. In this state the next to the other side of the leg to lift, do around each 10 times.
【 recommend thin leg food 】 : sesame seeds
Provide the human body needs vitamin e, b1, calcium, especially its "linseed oleic acid composition, can remove cholesterol in blood vessel wall.
Before eating sesame grinding into powder, or directly purchase sesame paste to absorb nutrients legs.

Bending/straighten the knee
Your feet together, slightly bent knees, make the body center of gravity down. Then gently straighten. Repeat 30 times.
【 recommend thin leg food 】 : eggs
Rich in vitamin a, b1, b2, and minerals and fiber. To adjust the balance of fluids tares benefit a lot from it.

Side leg lifts
Under the conditions of side lift a leg up, restore again. About 30 times.
【 recommend thin leg food 】 : seaweed
Rich in vitamin a, b1, b2, and minerals and fiber. To adjust the balance of fluids tares benefit a lot from it.

1, the secret to shape the sexy body. In order to shape a sexy and symmetrical body, a large intensity exercise (such as running) that burns a large amount of fat can be replaced by a low exercise exercise (like a walk). In this way, in the exercise of heart and lung function, it will not consume too much heat, so as to avoid making the body too thin. In addition, a heavier dumbbell is also used for strength training in order to shape the muscles. During exercise, the weight of the dumbbell should be between 8~12 pounds, 8~12 times a week and 2~3 times a week. While exercising, eat more lean meat, fish, bean and avocado to increase the amount of protein and beneficial fat.
2, eliminate the secret of the fleshy caused by pregnancy. Aerobic exercise is a magic weapon to eliminate the fat that happens due to pregnancy. However, within twelfth weeks after birth, we must avoid the exercise of severe pelvic exercise, such as taekwondo practice. So, what kind of exercise should we do at this time? Can walking on the treadmill or jogging for 30 minutes, 4 times per week. In the part of the exercise, you can do straight arm support exercises, the specific method is: keep up the push up position, make your body in a straight line, keep the position for about 1 minutes, a total of 3~4 times, 5 times per week of exercise.
3, straight back the secret. To strengthen the exercise of the back and improve the posture of the body is the trick to prevent the back bras from striking. To do this, you can try "Cobra exercise". The specific practice is to lie down on the floor, stick the ground on the chest, and put the arms on the side of the body. Maintain both arms and hands, use the strength of the back muscle to lift the chest, and the two scapula is clamped for 1 minutes. Then restore the beginning of the position, rest 30 seconds, repeat the above action, a total of 3 groups of exercises, each group do 3 times, 4 times a week.

1. The secret of a flat belly. In order to make the prominent belly shrink back, you can practice the reverse sit ups. The specific exercises are: supine on the ground, two knees bent to 90 degrees, and two feet on the ground. Then, lift the hips upwards, drive the waist out of the ground, then restore the start position, repeat 20 times.
2. The secret of a perfect double arm. The secret of keeping his arms round and slender is to practice many times with a light weight dumbbell. When doing the biceps and triceps, the weight of the dumbbell should not exceed 8 pounds and 3 groups of exercises each time, 20 times in each group. Yoga and Pilates exercises are also very helpful for shaping strong limbs. You can exercise 1~2 times a week. You can combine these exercises with strength exercises.
   6, the whole body of the body of the secret. If you are overweight, you must choose those exercises that have little influence on joints, such as aerobics on water, Pilates, bicycles and elliptical trainers. As the amount of fat is decreasing and the fitness of the body is increasing, some other sports can be added.
   7, strengthen the secret of the core parts. In order to reduce the waist and strengthen the strength of the core part, nutrition is almost as important as body building, because if the inappropriate food is chosen, it will cause the body to gain weight and swelling. In the course of fitness, we must drink more water, reduce the intake of junk food, eat more fruits, vegetables, whole wheat food and so on. Under this premise, combined with cardiopulmonary exercise, it will make the muscles of the core become strong and strong, and the lower abdomen is also uneveningly flat.
   8, glorify the secret of the hips. Lunges are shaping beautiful buttocks, thigh secret weapon. At the beginning, feet side by side, each hand hold a 5~8 pound dumbbell. Then, the right foot step formed just above the knee in stride, right ankle, left knee to the ground, but do not touch the ground, pause after restoring the start position, in the reduction process, then make a dumbbell curl action. The legs were carried out alternately, 15 times on each side.
   
   9, thick legs thin secret. To give crude fat thighs "thin", that aerobic exercise, most of the aerobic exercises, such as running, cycling, cross-country skiing activities are to thigh weight loss. At least 4 times a week, every time 30 minutes. At the same time, also can increase the following exercise: two feet and make, put in the side, two arms formed step right foot to the right side step right leg bent at this moment, the left leg unbend, body is to the front. Pause, restore the initial position. Each side do 2 ~ group, each group do 20 times.
   10, breakthrough platform secret to lose weight. Cycle of practice is to conquer the last 10 pounds of proud flesh in competition. You might as well use the following method to measure a body to make for yourself a set of exercises on the treadmill for 2 minutes sprinting, then do a set of lightweight strength exercises, such as three pounds of dumbbells to do 20 bending action. Then, using the apparatus, in turn, each big muscle group exercise to the body, time for 30 minutes.

Do you think which methods will be more effective? Welcome to give me a message.