I have a history of fitness, and I can almost be regarded as a professional coach, hehe ~

If you want to lose weight, aerobic exercise is essential. Even if you just want to lose weight, you should do some aerobic exercise to warm up your whole body first, and at the same time, you can improve your cardiopulmonary function and exercise ability.

I suggest you run on the treadmill first, and run at variable speed, which can improve metabolism and is very beneficial to reducing fat. Each group: 5.0 walk for 5 minutes, 6.5 walk for 5 minutes, 8.5 run 10 minute. Do at least two groups. If you have good physical strength, you can consider improving to three groups.

Next, do some thigh exercises. If there is an instrument, one of those instruments in front of the mirror on the left side of Xizhimen Store sits there, with his feet nailed under a beam wrapped in sponge, and then lifts his legs. The weight can be adjusted according to your personal situation, not too light, otherwise it will have no effect. Do this in two or three groups of 30 each. When you do it, you should move slowly, rise slowly, and fall slowly. This is mainly to exercise the muscles of the front thigh. After finishing, stretch the front side of the thigh, lift the ipsilateral leg backward with one hand, stand on one foot, put the legs together, and then change the other leg for a few seconds.

There is also an innermost device that kicks after stepping on it. The number of groups, the number of each group and the action essentials are the same as above. This is mainly to exercise the muscles on the back of the thigh. When finished, stretch the back of the thigh, bend over, touch the ground with both hands, shake down, and then hold the ankle for a few seconds. You can also go to the gym, with one leg on the bar, your body facing the mirror, the toes of the landing leg forward, your body shaking down as close as possible to the leg on the bar, and then holding your ankle for a few seconds. Remember not to bend your knees when doing these two stretching movements.

In addition to equipment, thin thighs can also be padded, such as aerial bicycles and scissors legs. Pilates in Xizhimen and some mat exercises after aerobics classes have similar exercises. You can try.

Well, that's probably it! Hehe, you can ask me again if you don't understand anything ~

I often exercise. You should often see me in the gym! If you need guidance, I can give you free personal education! Personally, I like sports, hehe, I am glad to help you!

I wish you success in fitness! ^^