1. Understand the three stages of leg shaping.

(1) leg muscle congestion stage

People who have just started exercising will experience it. This is an illusion. It seems that after two exercises, my legs became thicker. This is congestion caused by local muscle friction. Don't get me wrong! This kind of congestion usually happens to girls who have never exercised before and suddenly start training, or when you have just finished a group of leg exercises, don't worry at all!

(2) Leg muscle growth period

When I hear that I have long muscles, many girls will be nervous, and the image of King Kong Barbie will emerge in my mind. In fact, girls don't grow muscles that easily! It is said to be a growth period, but the change reflected in the thigh circumference is actually very small.

This stage will last about a month. At this time, if you measure the circumference, maybe the thigh will increase by 0.5- 1cm. In fact, your leg fat is burning quietly at this stage, but the time has not yet arrived, and fat reduction is not obvious enough. )

(3) leg fat burning period

If girls insist on fitness training for about two months, with the continuous improvement of sports ability, the effect of reducing fat will be more obvious.

For example, if your thigh circumference before fitness is 50cm, run and jump rope for 3 months, and then re-measure the circumference and find it is smaller. Assuming a reduction of 5cm, then this 5cm includes reducing fat by 6cm and increasing muscle 1cm.

In the first stage, most girls were scared to go back to practice. In the second and third stages, female soldiers died, and a few people reached the third stage. After burning fat, it is very gratifying whether the waist circumference becomes smaller, the hand feels tight and elastic, or the vision is tight.

2. aerobic and anaerobic combined effect plus?

In fact, local fat reduction does not exist, and it needs to be combined with aerobic exercise to burn fat and beautiful ballet shaping. Aerobic exercises such as running and swimming are carried out under the condition of sufficient oxygen supply, and their main function is to burn fat.

Anaerobic exercise is based on strength training, such as doing push-ups and practicing equipment, which requires explosive force and its main function is to shape. It will produce too much lactic acid in the body, which will lead to muscle fatigue that can't last long. After exercise, you will feel muscle pain and shortness of breath.

Many people don't know the order of aerobic and anaerobic. I checked the information. It is best to be anaerobic first and then aerobic, so that glycogen can be consumed quickly and fat can participate in exercise. The reason why you do anaerobic exercise first is because anaerobic exercise is very intense. You need to concentrate during exercise, and you can't rest immediately after exercise. Doing aerobic exercise can play a buffering role.

3. Stretching is very important!

Muscle legs must be stretched and stretched.

Exercise can soften the coordination between ligament muscles and joints and reduce the possibility of injury. Don't ignore the step of stretching. Stretching can make your muscle lines look good, and at the same time, combined with massage, it can relieve muscle soreness the next day. Stretching my woman's legs and Lin Qianyu's legs will make the whole person feel very comfortable after stretching.

4. Abdominal core strength

This point has always been emphasized. Abdominal tummy tuck can help you stabilize your body and better apply your strength to your exercise legs. When you do it, you can try to focus on the part you are exercising and feel the strength of the relevant parts. Many people ask why other places are sore when practicing. You can pay attention to this.

5. Beautiful ballet skinny legs and hips!

This set of difficulties is the biggest one I have ever done. Be careful not to collapse and relax your upper body when you do it. If your wrist is too tired, you can change your elbow. If the waist is injured, it is recommended to change to other sports. It's the most important thing to make sure you don't get hurt.

Step 6 prescribe diet

I don't deliberately control my diet, but I will try to eat as little as possible. And the habit of chewing slowly. This is what I left after losing weight. Generally, I eat the least, but I eat the slowest at home. Chewing slowly can make food more fully digested and absorbed, let the brain know that you are full, and your food intake will be reduced accordingly.

Another point is to drink more water, less oil and less salt. Eating too much sodium will make your legs look thicker. On the contrary, drinking more water is beneficial to discharge edema. Besides, drinking more water has too many benefits. I won't say them one by one. Drink more! ?

7. intelligence

Mentality is also very important. Beautiful ballet is really tiring, it will consume willpower, and the most important thing is persistence. In addition, you should believe in your heart that you will be thin and give yourself positive hints. It's better to spend half an hour exercising every day than lying in bed all day, right? And when you get into the habit, you will really feel that exercise is a very happy thing, and you will be much more cheerful when you are in a bad mood.