As for the management of figure, besides reducing fat, it also needs targeted training. Reducing fat is to make the whole body slim. What needs to be done is diet control and regular aerobic exercise. Targeted hip and leg training aims to tighten the hips and make the legs evenly lined.
Therefore, for people with high body fat rate, don't worry about shaping, you should reduce body fat first. Don't think that training for hips and legs will reduce the cellulite of hips and legs, but when body fat drops, we should focus on training for hips and legs.
Of course, if time permits, proper hip and leg training in the process of fat reduction is better than simple aerobic exercise. If the body fat rate is not high, regular hip and leg training will directly achieve the goal of hip and leg shaping.
Hip and leg shaping actions that can be done at home: kick after kneeling. Bend over, hold your body up on one knee with your hands, keep your back straight, bend your knees with your support legs, lift back until you reach the top of the movement, and then restore.
Action 2: Kneel down and lift your legs. Bend over, straighten your back, bend your elbow with one arm, and land at the same knee. The other arm is straight, slightly bend your elbow, straighten your ipsilateral leg, lift it back and raise it to the highest point, and then tuck in your abdomen to your knee. Action 3: Lie on your side and lift your legs. Lie on your side, support your body with your lower elbow, straighten your legs together, and lift your thighs up until the action peak stops and then return.
Action 4: Stand with knees and legs raised. Stand on one leg, spread your arms outward, bend your elbows, stop the unsupported leg at the knee to the top of the action, then straighten your back, and bend your upper body forward in a straight line with your legs and parallel to the ground. Keep your body balanced during exercise, and you can hold a fixed object with your hands.
Action 5: Kick in front of the station+side lift. Stand on one leg, chest and abdomen, arms raised horizontally. After the unsupported leg is parallel to the ground, open the calf upward until the leg is straight, then keep the thigh still, bend your knees and open it sideways until the leg is straight. You can hold a fixed object with your hands to keep your body balanced.
Action 6: Squat in place. Stand with your legs back and forth, arms akimbo, chest out and abdomen in. Kneel with your legs until the front of your thigh is parallel to the ground, and then get up with your knees in line with your toes. When squatting, don't touch the ground with your back knee.
Action 7: lunge and lift your knees. Stand, chest out and abdomen in, step backward and squat down until the front of thigh is parallel to the ground and the hind legs are straight. Then restore, when restoring, the hind legs move forward to the knees before reaching the peak of action, and then lunge backward.
Conclusion Each action is 15-20 times, and the unilateral action is performed by changing sides, with a rest of about 30 seconds between actions, with 2-3 groups each time. If time permits, it is best to reduce fat by aerobic exercise for about 30 minutes.