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 excessive intake of protein, or fixed sports, 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, with 30-45 minutes of aerobic exercise, such as running, swimming and cycling, the effect will be better! Remember, our bodies will never deceive us, but they are also observing how we treat ourselves.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.
Height 160, weight 54kg, mainly thick calves and upper arms, seeking a suitable weight loss plan in the gym, thank you! First of all, there is no so-called regional weight loss.
During exercise, body fat will decrease.
You don't need any plan to lose weight at all, because the exercise mode is very fixed, that is, aerobic exercise, that is, aerobic exercise with long intensity, treadmill, elliptical machine and spinning bike in the gym, and those anaerobic devices are used to exercise muscles, and one consumes and one grows. It is a good choice to be light-weight and multi-group body-shaping.
So if you want to lose weight, all you have to do is keep running and keep consuming, which is more effective than any single action.
I am a male, aged 25, with a height of 18 1cm and a weight of 77.5kg. Small arm circumference, thick legs, need a fitness plan, practice upper limbs and thin lower limbs. Thank you. Thick thighs will make upper limbs thicker. You should do more upper limb weight training (biceps). Generally, people with thick legs have good upper limbs, and it is easy to get satisfactory dimensions as long as they train a lot. Long-distance running can make your lower limbs thinner for you
Thick arms, waist, thighs and calves. How to match winter clothes with shoes (height 165 weight 142) It is recommended to try a long skirt! It's bohemian. From chest to ankle. If the arms are thick, you can wear a half-length shawl over the long skirt. This will completely avoid all your defects.
If you are afraid of wearing a long skirt like a pregnant woman, you can tie a linen belt around your waist.
Casual and beautiful!
I am 165cm tall, shoulder width, thick arms, thick thighs, thin calves, and legs and upper body are almost the same length. How to wear it? I suggest you wear tight-fitting feet pants to make your calves look thin, and then wear a slender sweater to cover your thighs and thighs.
This will be more cultured. . .
You search in Taobao: ilife style, there is a store that can be referenced, that is, the long slim sweater with chiffon leopard hat, which looks slim. .
I am a 25-year-old boy with a height of 170 and a weight of 155. Ask God for a fitness plan. Thank you! Your figure is obviously overweight, and you need to lose some fat. At present, we should focus on reducing fat. It is recommended to jog for 30-40 minutes every day, and the intensity is subject to slight physical fatigue. It is best to help push-ups, belly rolls, pull-ups and other unarmed exercises to enhance body shape and muscles. It is best to run after the unarmed exercise is completed, so the effect is better. Pay attention to the combination of work and rest, and take at least one day off every week. After all, physical recovery takes time. Be sure to stick to it after exercise. You can weigh yourself once every half month to know the progress and effect. When the weight drops below 130, you can reduce running and focus on strengthening muscles. At that time, you can only run for two or three days a week to keep fit.
I am 165 and weigh 55. I want to reduce the fat content of leg muscles and need aerobic exercise. Recommend spinning, 45 minutes at a time, 3 times a week, which should be effective.
Kneeling for fitness plan height 175 Arm 25 thigh 48 chest 88 waist 77 hip circumference 89 weight 58kg Ready to go to fitness, please ask a fitness expert to provide a plan. Orz, don't you think kneeling should be rewarded with points?
The Quaker's name for Sunday
Chest flat barbell bench press 4 groups * 10 lower chest exercises.
The oblique barbell is practiced on the chest in 4 groups * 10.
Parallel bars arm flexion and extension (wide distance) 4 groups * Exhaustive exercise mainly focuses on the outer edge of the chest and three heads.
Three-head barbell narrow grip according to light weight 4 groups * 12 chest muscle suture three heads.
Four groups of supine arms flexed and stretched * 12 times, and the three heads were the best.
the next day
Back pull-ups (can help) Group 4 exhausted the whole upper back training.
Four groups * 12 main training of latissimus dorsi under the chest rope.
4 sets of sitting paddling instruments for the lower part of the central trapezius muscle of the back * 12 times.
4 groups *6 hard pulls improve the lower back muscles and overall strength.
Double-headed standing barbell bends for 4 groups * 10 times, and try to practice forearms together with straight bars.
Sit on dumbbells and bend 4 groups alternately * 10
The third shoulder
Push 4 groups by barbell * 12 times.
Sitting on dumbbells and pressing four groups * 12 * 10 *8 *6 decreased the number of weight gains.
Dumbbell side lift 6 groups exhausted the use of light weight to practice the middle beam.
The first 4 groups of dumbbells * 12 times.
Bend over the birds for 4 groups * 12 times.
The fourth day
leg
Squat 4 groups * 12 warm-up must make full use of the belt.
Leg flexion and extension 4 groups * 15
Leg flexion, 4 groups after double-headed thigh lifting * 12.
Legs standing and heels raised 4 groups * 15 top-down contraction and bottom-up stretching.
This training method is to plan the first three months of training to focus on compound movements, mainly to improve muscle strength and latitude.
Precautions 1 Never use extreme weight during exercise.
Run at least 10 minutes before training as a warm-up
Before the formal group, the first group should warm up with light weight.
Try to keep the time within 45 minutes after strength training every day. But abdominal training is divided into upper abdomen and lower abdomen. Sit-ups are generally the main form of exercise. The greater the downward inclination angle, the greater the training effect on the lower abdomen.
Instead, it is concentrated in the upper abdomen.
Abdominal training is generally based on exhaustion. Training movements include sit-ups and hanging legs from both ends of the ingot. Try not to use weight to finish it.
150 what size do you wear when you weigh 42kg? Thigh is thicker than calf. Body mass index Body mass index = weight (㎏)/height (m)/height. Your body mass index is body mass index = 42/1.5/1.5 =18.67, body mass index. Only wear the smallest size, s or m.
I am female 16 years old, with a height of 163 and a weight of 55kg. I have obvious muscles in my thighs and calves. I usually do little exercise. I'm fatter than you, and I've been to the gym. My muscles are strong. My personal experience is that it is not suitable for strenuous exercise, especially running, which will make muscles more developed. You can try walking for an hour at a time and then kicking your legs for more than half an hour. If there is a yoga class in the gym, so much the better. It is better for girls with muscles to choose yoga to lose weight, so it is not easy to lose muscle.