Classification of thick legs:
Fat thick legs
Basically, this situation is caused by excessive intake and insufficient intake. Women's fat accumulation points are arms, abdomen and legs, so if you are pear-shaped, leg fat will be more obvious. Mainly in front of the leg, inside the leg and outside the leg. This kind of leg shape, while maintaining the fixed strength training, must add 30-60 minutes of aerobic training, with a reasonable diet can get twice the result with half the effort.
Muscular thick legs
Long-term intake of protein, or fixed exercise, and incorrect training movements. Therefore, people with such legs must follow light weight, multiple groups and repeated exercises when practicing strength.
deep squat
Keep your legs shoulder width or slightly wider than your shoulders. Keep your back straight, your torso straight, and don't bend. Keep your abdomen tight. Knees and toes are aligned. Keep your knees steady. Don't swing from side to side When squatting, inhale and lean forward moderately. During exercise, keep your knees from going forward over your toes and your heels from leaving the floor. The best squat range is to keep your legs at 90 degrees from the ground. If the leg strength is weak or the knee joint is damaged, you can squat 60 degrees. The lowest thigh should not exceed the ground. Exhale and lift. Do it 12- 15 times each time. This action is practiced to the front of the leg, the back of the hip and the hip. It is recommended that girls with fat legs practice more. Just stick to 3-4 groups. (Suitable for fatty and muscular legs)
Arrow squat
The standing distance of both feet is shoulder width or slightly wider, the trunk is straight, the abdomen is kept tight, the patella is aimed at the direction of 2 or 3 toes, the knee joint does not swing, and it is best to bend your knees 90 when squatting. Inhale, lean forward moderately, and exhale to keep your knees under your toes. Feel the tightening of the front side of the leg. This action is suitable for girls with more fat on the front side of their legs. Adhere to 12- 15 times, and 3-4 groups are enough. (Suitable for thick legs)
Lie on your back, split your legs inside ~ Lie flat on your back on the mat, with your legs together perpendicular to the ceiling, inhale to both sides, and exhale with your legs together. Practice each leg 15 times, one group or so, 4-5 groups.
Lie on your back and lift your legs in front of your legs ~ Lie on your back and lie flat on the mat, with your legs together perpendicular to the ceiling, inhale and lift one leg, exhale and slowly fall, and act in the opposite direction. This exercise is suitable for girls with muscular legs, and the stretching effect will be better. You will also feel the tightening of your lower abdomen. Be sure to persist. Practice each leg 15 times, one group or so, 4-5 groups.
Sit on the mat with your toes hooked, with your toes hooked with your legs, and slowly straighten your toes. This action can exercise your calf. Practice each leg 15 times, one group or so, 4-5 groups.
Lie on your side and lift your legs. Lie on your side and keep your body in a straight line. Lift one leg and feel the tightening force on the outside of the thigh. Keep your body in a straight line and slowly lower your legs. Practice each leg 15 times, one group or so, 4-5 groups.
You can finish the above actions continuously, or you can choose to practice according to the current state of your legs, but no matter which action, you should stick to it and don't be opportunistic. At the same time, it will be better to cooperate with 30-45 minutes of aerobic exercise, such as running, swimming and cycling! Remember, our bodies will never deceive us, but they are also observing how we treat ourselves.
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