Many fitness girls have the same problem: they have done some exercise and seen the effect of losing weight, but why are the waist thin and the legs thick? Although we have said more than once that without partial weight loss, if you want to lose fat in a certain part of your body, you can only lose fat in a certain part of your body through overall fat reduction, but this does not mean that stovepipe is hopeless. Let me help you save thick legs.

As a common problem of many girls, thick calves are a headache for girls. Some girls will say, I exercise so hard, although my waist is thin, my calf has become very strong. I used to wear a loose coat to cover my stomach, but now I have to buy wide-leg pants to cover my thick calves. That's a lot of complaints. In addition, some people throw away the pot with thick calves and go running with a little understanding of fitness. At this time, someone came out and said that the thick calf was not the fault of running, but it was not stretched well.

So, what is the reason for the thick calf? The first thing to tell you is that in many cases, the calf thickness is not due to fat. Aside from the problem of fat, we need to discuss other reasons for thick calves, and we can also provide you with some training ideas. Find out the reason of thick legs first, and then do some targeted training.

Would you believe me if I told you that you can't use your ass because your calves are thick? Next, think about it. Do you have a sedentary habit? Is there a situation where the thigh and calf are about the same thickness? Also, do you have a pelvic tilt? If there is, then this is not caused by the ass.

I said before that many people can't walk. In fact, this is also the problem. When we walk or run, many people use their calf muscles first, without paying attention to the extension of their hips. Simply put, every step you take is to exert your strength on your calf, without using your ass or thighs at all. The calf should push your whole body to move, so that the calf will be overloaded and cause the calf to be thick.

Most people run like this.

And the correct running posture should be like this

I can only find the wrong running posture for the time being. There are more exaggerated ways of running, and there is no strength above the knee. Imagine for yourself. The correct running should be to bend your hips first and drive your knees every time you lift your legs, and there will be a backward push to make full use of the muscles on the hips and the back of your thighs. Think about it, do you have such a situation of running wrong?

If you also have this wrong running method, or not only running, but also walking. On the one hand, you have been on the wrong path for so many years. But if you like, I can save your thick legs from today. Starting today, pay attention to your walking posture and running posture, and strengthen the training of hip muscles and rear thigh muscles, so as to activate the relevant muscle groups and make them fully stretch, which is beneficial to blood circulation.

1. Load-bearing hip bridge

The key points of hip bridge action are: on the supine apparatus, support the legs, pad the abdomen, put the barbell on the mat, and hold the barbell with both hands. Lift the barbell. When lifting, the body is parallel to the ground. Always keep your feet close to the ground, lift, pause, and then return to your original position. At the same time, a little weight will make you feel the strength of gluteus maximus.

squat

Everyone is familiar with squats. When doing this action, you can face the wall, so that you can find the feeling of sitting with your hips bent. At the same time, you can obviously feel the tension of hip muscles when squatting. It should be noted that when squatting, the thighs should be parallel to the ground and the upper body should always be upright.

3. Foam shaft practice

Foam shaft movement can be used to relax our calf muscles. You can train a slender and beautiful leg shape. Put the foam shaft on the cushion, find the pain point of the leg, put it on the foam shaft, and roll it back and forth to relax. Don't do it for more than 90 seconds at a time. Do it several times. Keep your legs straight when you relax.

In addition to the above points, everyone should try to keep their feet straight when walking, and try to take big steps when moving forward. After changing legs, the hip joint can be fully extended. Don't ignore the action of kicking the back, it can make the hips tighten deliberately. Let's walk more steadily and unswervingly. Then it is necessary to carry out our targeted exercise. Do these actions well and bid farewell to thick legs as soon as possible!