Weight 163cm, 130+ kg overweight; There is a swimming ring on the belly, and the body fat is high.
There are many muscles in the legs, indicating that the legs are thicker. In the case of high body fat, the fat accumulation in women's buttocks, waist and abdomen is particularly obvious, followed by the legs.
Therefore, we should first take reducing body fat as the main goal. When the body fat is reduced, the legs will naturally become thinner and the swimming ring will no longer exist. Later, with strength training, you can practice the perfect figure of vest line and buttocks.
Many people often have many misunderstandings about running, thinking that running will make legs thicker and muscles longer. In fact, this view is actually incorrect.
Aerobic exercise will thin muscles! Aerobic exercise is a long-term low-intensity exercise. Fat is mainly consumed in the middle of exercise, and muscle will be consumed after a long time. So most marathoners don't have very thick legs.
First, aerobic exercise:
There are many things that can be done in swimming mentioned by the subject:
1. elliptical machine
Elliptical machine ranks first, because I like elliptical machine best. Compared with the treadmill, the elliptical machine has the advantage of less pressure on the knees, so it is very friendly to people with heavy weight. Personally, I think elliptical machine is very interesting to do, much more interesting than boring running.
Step 2 pedal
The most common aerobic equipment in the gym is also the most practical one. Simple and convenient, easy to use, suitable for all ages.
3.spinning bike
In the gym, the rotation is generally in small classes and can be carried out under the guidance of a group coach. The spinning bike is very strong and the fat burning effect is really good.
rope skipping
I don't need to introduce this. Just take a skipping rope and find a clearing to do it.
Second, anaerobic exercise:
In order to reduce fat, anaerobic exercise is also necessary. Doing several groups of strength training before aerobic exercise can consume energy in the body and make your fat burn faster. The equipment in the strength zone can be practiced, but it can't be too heavy. Just give a few simple unarmed movements to make women lose fat.
1.？ Squat down with bare hands
Basic elements:
(1) The foot spacing is shoulder width and the toes are slightly outward.
(2) Tighten the lower abdomen to make the waist and back straight, and squat down to about 90 degrees.
(3) The rhythm should be slow, so that the muscle groups can get enough stimulation.
Note: Try not to exceed your toes with your knees (unless you squat). Keep your back straight, and don't bend over or bend your back. The spine remains neutral.
2. Kneeling push-ups
Basic elements:
(1) The movements are basically the same as standard push-ups. Hands on the ground, shoulder width. Keep your arms straight to support your body
(2) Kneel on your knees, cross your calves and bend naturally. Your thighs and upper body are on the same plane, your knees, crotch and shoulders are on the same line, and your center of gravity moves forward.
squat
Basic elements:
(1) When squatting, the knees of the front legs should not exceed the toes, and the center of gravity should be between the legs.
(2) Don't lean forward when standing, and keep upright.
(3) When walking, the inside of your feet are in a straight line.
(4) Don't lift dumbbells with the strength of biceps brachii, which has no effect on exercising thighs.