Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 13 Building an impressive "devil figure" (2)
7, how to create slender legs

Curvy, crystal-clear and clean legs are the conditions that a female beauty should possess.Beautiful legs are part of a good figure and an important part of a woman's physical beauty.Whether it is the slim static beauty or the light and agile dynamic beauty, it is closely related to the bodybuilding of the legs.The so-called leg line beauty refers to the beauty of the line from the root of the thigh to the neck of the foot.The beauty of the leg line focuses on the length ratio of the legs and the elasticity and smoothness of the muscles. These are the two major factors that determine the beauty and ugliness of the legs.Straight legs are an important condition for beautiful lines. When the legs are close together, the inner thighs, inner knees, inner calves and inner ankles can stick together, which means that the legs are straight.

(1) Standard legs

In terms of human aesthetics, the ideal leg length should be 1/2 of the body length, that is, the upper body and the lower body each account for [-]/[-] of the body length.Measured by this standard, the legs of black people are the most beautiful, and the legs of Southeast Asians are close to the standard, which refers to the general situation.

In addition, the standard size of fat and thin legs also cannot be generalized, it depends on each person's individual body height, we list the following standard sizes for ladies' reference.

a.150 cm tall
大腿围46-49公分，小腿围29．1-32公分，足颈围(足颈最小处)17．3-19公分。

b.Height 153 cm
大腿围46．6～49．6公分，小腿围29．8～32．2公分，足颈围17．6-19公分。

c.Height 157 cm
大腿围47．4-50．4公分，小腿围30．2-32．7公分，足颈围18-20．9公分。

d.Height 160 cm
大腿围48．2-51公分，小腿围30．5-33公分，足颈围18．3-21．5公分。

e.Height 165 cm
大腿围48．5-51．5公分，小腿围30．7-33．5公分，足颈围18．5-22公分。

In the rush of passers-by, a beautiful face can bring many heads back, but please believe that a pair of slender legs also has a high return rate.

(2) Factors that affect the beauty of the legs

Why are there so many women who do not conform to the standard size of fat and thin, their muscles are not elastic, and their skin is not smooth?
There are usually two reasons that affect the beauty of the legs: one is that the legs are long, but the muscles are underdeveloped, lacking the feeling of curves and plump;These defects will cause the upper body, buttocks and thighs to be integrated into one body, causing the "measurements" to lose their proper proportions, especially the certain "wavy" curves when walking.

Long-term lack of exercise is the main reason for excessive fat accumulation in the legs.Due to lack of exercise, the inner thigh muscles atrophy, resulting in the formation of a thick layer of fat on the upper thigh, and gradually spread to the outer thigh, so that the outer muscle group also becomes loose.

There is a pair of slender, well-proportioned, and toned legs, which not only make the movement extraordinarily brisk and powerful, but also bring people a sense of beauty.So, how to do leg fitness?
(3) The method of leg building
The main feature of unbeautiful legs is that the legs are too thick and appear bloated.This can be changed with exercise.

For people with thick calves, the way to exercise is:
a. Lift the heel and walk on the toes.

b. Jump rope without heels touching the ground.

c. Stand in the bunker and jump up continuously.

d. Put your hands on your hips and alternately kick your feet forward and backward as far as possible.

e. Bounce in situ with a heavy object on your shoulders.In addition, swimming, dancing, playing ball, and cycling can all make the calves slender.

For people with thick thighs, the way to exercise is:
f. Lie on your back and lift up, rotate your thighs inwardly, with your toes facing each other, and then rotate outwards, with your heels facing each other, do 30 times in total.

g. Lie on your back, bend your knees, place them in front of your chest, separate them to the side, and kick your legs obliquely forward, then bend your knees, restore, do 30 times.

h. Lie on your back and ride a bicycle slowly for 30 times.

i. Push up, move the toes forward to the hands in turn, and move back to push up.Do it 15 times.Then stand with your back against the wall and raise your arms sideways.Stretch the left leg to the right, stop for a while, restore, and then switch to the right leg.Do 20 times in total.

j. Lie on your back, raise your arms sideways, bend your knees and raise your legs upwards, divide them outwards, push them obliquely to the side, and bring your legs together inwards, like breaststroke, do 15 times.

In addition, insist on walking for about 15 minutes every day, and walk about 800 meters, which can consume calories in the body and reduce excessive fat, which is also an effective way to beautiful legs.

(4) Maintenance of legs
Insist on soaking alternately with cold and hot water every day, that is, soak the ankles with cold and hot water in turn, which can make the ankles round and the muscles active.If you sleep with a bandage around your ankle after soaking, and take it off the next day, it will be more helpful for the bodybuilding of the ankle and arc muscles.Insist on massaging after taking a bath: After taking a bath, apply lotion to the palm of your hand, then massage and rub your thighs, calves and ankles to achieve the effect of reducing fat and developing muscles in the legs.

(5) Leg aerobics
a.Lie on your back, extend your arms flat, raise your legs, bend into a frog pose, slowly lean your feet toward your chest, then stretch them apart, and return to normal.Do it 10 times.

b.Lie on your stomach, cross your hands on the headrest, straighten your legs and lift them back to about 30 cm from the ground, then bend your calves at 90°, hold for 5 seconds, and restore.Do it 10 times.

c.Sit on the ground, put your hands on your hips, straighten your legs apart, keep your back straight, lift your right foot a few centimeters off the ground, don't lean forward, then slowly touch your left toe with your raised right foot, stop, Restore, then switch to the left foot, repeat 10 times.

d.Sit on the ground with your hands on your hips, bend your left leg, lift your right foot 30 cm off the ground, and keep it down for a few seconds.Alternate legs to do 10 times.

e.Stand upright, raise your arms horizontally, one hand can be supported on an object of the same height, and kick your legs forward, sideways, and backwards 10 times in turn.

8. A relaxed mood can create a devil figure
U.S. researchers have found that when slender women experience too much stress, the accumulation of abdominal fat will also skyrocket.Therefore, if you want to maintain a devilish figure, you'd better relax.

According to experiments, in healthy women, even if the secretion of cortisol in other parts is within the normal range, and the body weight is also within the normal range, if the psychological pressure is too great, the secretion of cortisol in the abdomen will increase. leading to fat accumulation.

"Women" with less belly fat don't secrete as much cortisone.At the same time, the accumulation of abdominal fat may also be related to genes, smoking, exercise and diet.

[-]. How to make you "hold out" better
1. Three principles for breast enlargement
(1) Balanced diet

A pair of healthy breasts is determined by various factors, on the one hand, congenital factors, such as genetics.On the one hand, it is created by acquired factors, such as food nutrition, bodybuilding exercises, etc.

Breast development, like general development, is inseparable from the nutrition provided by food. The breast is a storage room for fat. If there is more fat in the breast, the breast will naturally appear plump. Therefore, a balanced diet and correct dietary content are the key factors for the breast The basic guarantee of bodybuilding.

If you want to increase the fat mass, in the normal fat intake, you must increase the intake of vegetable fat, because the main source of vegetable fat is vegetable oil, which contains essential fatty acids for the human body.In addition, eating more seaweed and other marine plants, eating less sweets, eating less high-fat foods, especially unsaturated fats, eating less meat, and eating more cellulose-rich foods, all have the function of preventing breast cancer.

(2) Appropriate exercise
Pregnancy, fatigue, weight loss, exposure to the sun, and even taking a hot shower can cause breasts to lose their original firmness.Therefore, it is very important to use various sports or gymnastics to keep the breasts fit.

First of all, swimming is the most ideal exercise that helps to strengthen the chest and build a healthy body, especially the back pose has the best effect!In addition, please wear a sports bra for support when engaging in other sports to avoid loose breasts.

In addition, chest expansion exercises and soft back are simple and effective breast beautification exercises.

(3) Careful maintenance

A balanced diet is naturally the first step in maintaining beautiful breasts. Furthermore, choosing a suitable bra can maintain your beautiful breast shape.

The most basic breast care, the first step is to exfoliate the whole body once or twice a week, then use the breast nourishing cream to maintain the firmness and plumpness of the breasts, and then use the breast firming lotion, long-term use can restore the original elasticity of the breasts.

2. Natural breast enlargement method
To make the breast plump, you can choose the following measures.

(1) Increase nutrition

In addition to protein-rich foods, foods that promote breast fullness include starchy pumpkins, yams, sweet potatoes, foods rich in vitamin B, vitamin C, green vegetables, and citrus fruits.In particular, zinc is a catalyst that promotes human growth and development, breasts, especially sexual characteristics and sexual function, so young women should eat more lean meat and walnuts that contain zinc, which can make breasts plump and resilient without bruising. out of shape.

(2) Strengthen exercise

Athletes and dancers, because they often stretch their chests and stretch their arms, their chest muscles are exercised, and the mammary ducts are also filled, so their breasts are plump and fit.Women with small breasts should do more breast-enhancing gymnastics and disco dancing.

(3) Massage

Frequent massaging of breasts can make them plump and straight, and you can get satisfactory results. There are three commonly used methods, pressing Dazhui point, rotating massage and light pressing.

a. Press the Dazhui point

Dazhui point is located in the gap below the seventh cervical vertebra (the largest vertebral body in the cervical vertebrae).During the massage, the beautician can sit on a chair, and then press the Dazhui point and Neishu point on both shoulders (1 inches away from Dazhui point) with both middle fingers for about 1.5 seconds.

b. Rotary massage method

This method can be massaged by itself.Put one hand on the underside of the breast, massage outward from the sternum to the underarm, and place the other hand on the upper side of the breast, massage from the underarm to the sternum, with both hands facing each other at the same time, massage 20 times, and then switch sides.You can take a sitting position or lie on your back when massaging.This method can promote breast development and play a role in breast augmentation.

c. Light pressure method

First hold the right breast with the right hand, then gently place the left hand on the upper side of the right breast, lift the right hand up along the breast with the palm, and press the left hand down along the breast lightly. After 20 times, massage the left breast.This method can increase breast elasticity and is beneficial to breast development.If the above method is carried out in the shower, the effect will be better. If you persist for 3 months, the breasts will generally swell by 1 to 2 cm.

3. Breast enhancement and slimming skills

It is the wish of every woman to be able to lose weight successfully without "shrinking" her breasts.However, how can there be such a perfect thing in reality?The breast cells are mainly fat. After losing weight, if the fat is reduced, the breasts will naturally shrink.

The expedient policy is to exercise the chest muscles to make the chest firmer.The following two exercises can exercise the chest muscles and at the same time tighten the arm lines, killing two birds with one stone.

(1) Simple weightlifting

a. Lie on the floor with knees bent.

b. Hold the dumbbell tightly with both hands and stretch out to both sides.Bend your elbows slightly and raise them about four inches off the ground.

c. Lift the dumbline upwards slowly and exhale.

d. Slowly put down the dumbline and inhale.

e. Repeat actions 3 and 4 ten times.

(2) Palm pressure variation
a. Kneel on the ground.

b. Lean forward and put your hands on the ground.The distance between the hands is approximately equal to the width of the shoulders.

c. Keep your back straight and your hips tight.

d. Slowly bend your arms and lean your chest toward the ground.

e. When you reach the lowest point, slowly push your body up and return to the original position.

f. Repeat actions 4 and 5 ten times.

4. When is the best time for breast enlargement

从月经来的第11、12、13天，这三天为丰胸最佳时期，第18、19、20、21、22、23、24七天为次佳的时期，因为在这10天当中影响胸部丰满的卵巢动情激素是24小时等量分泌的，这也正是激发乳房脂肪囤积增厚的最佳时机。

In this 10-day diet, you must take an appropriate amount of food containing estrogen ingredients, such as: green peppers, tomatoes, carrots, potatoes, beans, beans and nuts, etc., and drink more milk "especially papaya milk", but it is best Avoid cola, coffee.

[-]. Protect your breasts

Plump breasts are one of the characteristics of women and also an organ for breastfeeding, so women's breasts should be protected.In different stages of human development, women have very different breast structures and functions, and the types of breast diseases that are susceptible to are also different.

1. Infancy and childhood
From two months to about 10 years old is the infant and childhood period.During this period, the breasts of girls are underdeveloped, and generally they will not suffer from any diseases, and do not need special protection, just do not knead the breasts with hands.

2. Early puberty

Eleven or twelve-year-old girls usually begin to develop breasts, and the nipples appear hardened and have slight pain.By the age of 15-16, the breasts will gradually mature, and a curvy female appearance will begin to appear. During this period, girls should pay more attention to physical exercise, insist on doing exercises with developed chest and pectoral muscles, and maintain a good posture with chest up and abdomen in; Eat more foods rich in animal protein and vitamin E, such as grains and beans; treat adolescent breast development correctly, maintain a good psychological environment, and maintain a comfortable mood.The bra should be used in time after the breasts develop, otherwise the connective tissue that supports the breasts will easily relax, causing breasts to sag.In addition, there are more sports in adolescence, and not wearing a bra during strenuous exercise can easily cause breast trauma.Of course, bras should not be worn prematurely before the breasts mature, otherwise it will affect the normal development and future function of the breasts. Generally, girls can wear a fixed-size bra at the age of 17-18, or according to the measurement of Chinese women's breast size, such as When the distance from the upper bottom of the breast through the nipple to the lower bottom of the breast is less than 16cm, no bra is required.If a girl is over 15 years old and her breasts have not yet developed, she should go to the hospital for an examination.

3. Pregnancy period

Generally speaking, during pregnancy, women's breasts will increase significantly.During this period, the tops of pregnant women should be looser, and the breasts should be clean.Gently wash the nipples and areola with soap and warm water every day, then dry them with a towel, start with a soft towel, and then gradually switch to a thick towel. The purpose is to exercise the skin and enhance the skin’s ability to resist friction. When breastfeeding, the nipple is not easy to chafe.In addition, after each cleaning, you should also apply grease to the nipples and areolas to prevent the nipples from cracking.If the nipples of pregnant women are concave or flat, they should be gently pulled outward by hand every day, or pumped with a breast pump.In this way, the nipple can be corrected, and the newborn will not have difficulty feeding.

4. Lactation period
After pregnancy, the breast tissue in the breast of a woman proliferates and expands under the action of placental hormones, which further increases the volume of the breast, but the volume of fat cells in the breast does not increase, or even decreases, which is the restoration of the breast. conditions are created.Modern women think that marriage and breastfeeding will inevitably affect the beauty of their breasts, so some people are giving birth and weaning their children, which is not an advisable way.Generally speaking, those whose breasts do not increase significantly from the end of pregnancy to the lactation period can still maintain the curviness of the breasts after breastfeeding correctly.

The fullness of women's breasts is closely related to diet. Some people think that the better the food during pregnancy and breastfeeding, the bigger the breasts and the better the milk.Of course, a certain nutritious diet is particularly important to the health of mother and child. For example, under the guidance of a nutritionist, sufficient calories, high-quality protein, rich inorganic salts and vitamins, and adequate water should be ensured during pregnancy and lactation.However, if you eat too much fat, sugary food or cakes, you will easily gain weight, especially the fat in the breast area is easy to accumulate, so that the breasts sag and the body is bloated.

It is not advisable not to breastfeed after giving birth, but the breastfeeding time should not be too long. Generally, it is appropriate to breastfeed for about 8 months.Some rural women often have the habit of breastfeeding for a long time, resulting in dry breasts, sagging, and bag-shaped deformities.Weaning your child should be done gradually, not suddenly.Otherwise, the internal pressure of the mammary gland will increase, and the secretion of milk will be inhibited, which will cause the atrophy of the mammary gland.

Care should also be taken when breastfeeding
Lactation is a period of vigorous breast function. The most common breast diseases during this period are infection and inflammation. Pay attention to the cleanliness and hygiene of the breasts.Before each breastfeeding, wash the nipples, and pay attention to breastfeeding correctly to prevent milk stasis.Generally speaking, mothers can breastfeed 12 hours after giving birth, and then feed every 3 to 4 hours, with an interval of 6 hours at night.Every time when breastfeeding, the milk should be emptied as much as possible. If the milk is not exhausted, it can be squeezed out by hand or sucked out with a breast pump.In addition, when breastfeeding the child, the breast should be held up, and the breast should be massaged along the direction of the milk duct with the hand after feeding.

5. Menopause and old age

According to survey and analysis, women are prone to breast cancer after the age of 40.Therefore, special attention should be paid to whether there are lumps in the breast during this period. If you find a small lump with unclear boundaries, uneven surface, unable to push under the skin, and milk secretion, you should go to the hospital for examination and treatment in time.

[-]. Butt lift exercise

1. Realize your dream of beautiful buttocks

The OL who sits at the desk all day long usually finds that the curve of his hips is moving down suddenly when he looks in the mirror one day.Whether it's gravity at work or fat accumulation from chronic inactivity, your butt has been out of shape.Without further ado, start your butt lifting exercises now!The three sets of exercise programs introduced below are simple and easy to do, whether at home or in the office, they can help you achieve beautiful buttocks unconsciously!

(1) Back kick with both legs

Efficacy: Eliminate fat, tighten and lift the buttocks.

a. Stand on the railing (window sill, chair back is also acceptable).

b. Kick the right leg back as far as possible.

c. Switch legs, and kick the left leg back to the maximum in the same way, repeat 15 times.

(2) Original squat

Efficacy: Elevate and firm the buttocks and thigh muscles.

a. Stand in place with feet together.

b. Bend your knees and squat while raising your arms for balance.

c. Hold the position for 10 seconds and then restore, repeat the action 15 times.

(3) Side kick training

Efficacy: Tighten the muscles on both sides of the buttocks and eliminate fat on the side buttocks.

a. Stand in place with feet together.

b. Lift the left leg and kick to the left.Keep your upper body still.

c. Switch legs and kick right leg to the right.Repeat 15 times.

2. Develop the habit of beautiful buttocks
(1) When sitting, it is best to only sit on 2/3 of the chair, keep your back straight, and distribute your strength on your buttocks and thighs.

(2) Try not to sit with your legs crossed for a long time, otherwise the blood circulation will be bad.

(End of this chapter)