Cycling in a correct posture, generally after 45 minutes of cycling, do 15 minutes of stretching to prevent muscle from accumulating laterally. Be sure to stretch well, so that the calf is not fat, and it is better to cooperate with other projects such as yoga, but it is also possible that the thick leg is not necessarily fat, but it may be muscles, and muscles are not easy to lose weight. If so, I suggest you jump rope (don't run) but you want to reduce your legs. Diet pills should rebound, and machines should stick to them all the year round (not always effective). Walking around more is also an option. It is best to walk for more than an hour every day.
Aerobic exercise cycling method scientifically proves that cycling is a very good aerobic metabolic exercise, which can have many good effects on the body, especially in preventing obesity. The specific methods are: 1, free riding: the riding time should not be less than 20 minutes every day, and the speed can be changed freely during riding to prevent obvious changes in breathing rhythm. 2.* * * Riding method: The so-called * * * mainly refers to two aspects: one is to limit how many kilometers you ride each time, and the other is to limit how much heat you consume each time you ride. There is no time limit for both goals, and the limited plan shall prevail. Note: No matter what your riding purpose is, you should control your breathing rhythm and strengthen your active breathing.
Address: Jianggan Sports Center (Lejian Sports), Qian Chao Road 12, Jianggan District, Hangzhou, Zhejiang.
Does riding an exercise bike make your legs thicker? No, it will turn fat into muscle, thinner and longer than fat; Too much practice will make you coarse. It will take several years.
Will walking quickly make your thighs thicker? Will it make thighs thicker and stronger? Consuming fat and increasing muscle are inherently contradictory. Please don't mislead others. There is no doubt that all weight-bearing exercises will directly exercise people's cardiopulmonary function.
Secondly, the process of stepping and squatting is the most natural magic, so it can best exercise people's overall quality, while stepping and squatting in bodybuilding mode can realize long-term and high-intensity scientific practice of thigh muscles, which will inevitably make great progress in strength and muscle mass. People can see that the legs of weightlifters are not thin, so thickening is the development of the whole body muscles.
Can I reduce my thighs by riding an exercise bike? If the landlord wants to reduce leg fat, cycling for more than 30 minutes can burn fat, and it will also create slender thigh muscles that are not strong; The landlord wants to lose his thigh muscles, and it's no use riding a bike.
Does spinning make your legs thicker? Hello, in general, riding a spinning bike won't make your legs thicker. After riding, you can stretch and relax, keep a happy mood, ride a spinning bike and do what you can with the music. Don't ride too dangerous. Practicing stretching after rotation is to make muscles form better lines, so it is also a step that can not be ignored in the rotation course.
I hope I can help you, thank you!
What intensity is the exercise bike set? The legs will not get thicker and the friction will be reduced.
In other words, the action of stepping on it doesn't need too much strength.
This will tighten the muscle tissue of the leg and make the lines obvious without thickening too much. It is impossible to exercise without thickening at all, and it can only be increased slowly and rarely.
Long-term fitness and sudden lack of fitness will make thighs thicker and stovepipe;
1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.
2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.
1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
* * * standard
* * * that is, there are five legs together and four gaps. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.
thigh
You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.
Remove excess fat from the legs (per day 10 second)
1. Lie on your side on the floor and straighten your feet.
2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.
Exercise the tension of leg muscles (daily 10 second)
1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.
Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.
main points
In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.
pillar; mainstay
Tighten calf muscles to create beautiful leg lines. (5 seconds per day)
1 find a book 4~5cm thick, stand on the book with your toes and your heels dangling.
Put your feet together, put your weight on your big toes and stand on tiptoe. Hold this position for 5 seconds while maintaining balance.
main points
If you don't have such a thick book, you can also use stacked magazines. Pay attention to the use of peroneal muscle when tiptoeing.
Relax the peroneal muscle (daily 10 second)
1 Sit on the floor with your back and legs at 90 degrees and face forward.
Straighten your legs, hold one of the soles of your feet with both hands and slowly lift your legs. Hold this position for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.
main points
When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.
O-legs and X-legs
Through the following exercises, you can fully exercise the muscles outside or inside the leg, make the leg lines symmetrical and correct the leg shape.
A: O-legs (3 seconds ×5 times a day)
1 Stand on the floor with your chest out and your abdomen in.
Bend your legs and make circular movements from outside to inside.
3 When your knees are together, keep your knees bent for 3 seconds.
B: X-legs
1 Stand on the floor with your chest out and your abdomen in.
2 Bend your legs and make a circular motion from the inside out.
3 When your knees are together, keep your knees bent for 3 seconds.
main points
When the legs make a large circular movement, it is easy to tilt the hips. Therefore, the key to this action is the strength of the lower abdomen.
Correct the leg shape (5 seconds ×3 times a day)
1 Squat on the floor, palms touching the floor completely.
Keep your palm in contact with the floor and stand up slowly. This process is suitable for 5 seconds.
3 Until the legs are completely straight, this posture lasts for 5 seconds. If you can't straighten your knees completely when you stand up straight, you can adjust your hand position slightly.
main points
When doing this group of movements, pay attention to keep your palm between the floor and your knees.
Five taboos on the road to * *
Taboo 1: Sit with your feet on the same side and cross-legged.
Taboo 2: Stand on one leg and cross your legs.
Taboo 3: sleep on your side and sleep on your stomach.
Taboo 4: Wear high heels.
Taboo 5: Always put the bag on the same side.
Does spinning make calves thicker? Nowadays, many gyms have spinning bikes. The design of these bicycles is very suitable for aerobic training. It's just that from the perspective of cycling, legs will never get thicker.
But we should pay attention to warm-up before practice, do some corresponding aerobic exercise after exercise, and choose the right equipment for training. If you can persist, the leg lines will only look better and better.
Yes, so after riding a bike, you should do proper stretching. You can ride your bike too much two or three times a week, but it will make you slim down. It is recommended to run for a long time.
Stretch after exercise, no