Careful friends must have seen the looming vest line and tight thighs of supermodels. Beauty always comes from hard work Come to think of it, girls have slender legs and don't have to worry about wearing long pants in winter.

If you slim your legs by dieting, your weight will definitely drop significantly, but your leg shape is not necessarily the same. Dieting is just losing weight, and my legs are still a pile of meat. Loose skin and broken body make the body more shapeless, let alone healthy.

However, reasonable exercise will make you healthier, fuller, tighter and more obvious. Many women who choose to keep fit have the original intention of reducing fat and shaping, but after one year of fitness, it seems that the changes in all aspects of their bodies are not obvious.

In fact, female partners who want to lose weight through fitness must first know that exercise is a long-term thing, just like losing weight is a lifelong career; Secondly, the intensity of exercise must keep up, and the effect of long-term low-intensity jogging is not obvious; Third, we should pay attention to the correct exercise methods.

So how can we quickly reduce fat and shape? Bian Xiao will introduce several methods.

1. High intensity aerobic exercise

Aerobic exercise mainly consumes body heat by increasing cardiopulmonary function. Most people like running. Personally, riding a bike is better. Many people exercise on the treadmill 1 hour, and the effect is not obvious. Incorrect posture may also lead to tibialis anterior's injury.

It is essential to increase the intensity of aerobic exercise in order to get quick results. High-intensity intermittent aerobic exercise is a good method. Choosing a running partner suggests a high-intensity sprint and a short stay. Or choose a cycling course in the gym, and you can also experience the feeling of sweating.

2. Leg strength training

Simple aerobic exercise can also reduce body muscles while reducing fat. Excessive muscle loss is the key to a bad figure. Moderate strength training can protect muscles, or moderately increase muscles to make the body more perfect. It is more important for women to do strength training.

Leg lift

Women who have just started fitness can choose the back pedal in the gym to strengthen the muscles of their thighs. The firmness and fullness of thigh muscles are the key factors to determine whether the leg shape looks good or not.

Leg lifting training is also very simple. Adjust the proper weight. Lie flat on your back with your legs at 90 degrees on the pedal in front of the back pedal. You can put your legs together or separate them naturally. When your legs are apart, be careful not to buckle inside or abduct. Your knees are always slightly bent. Exhale when kicking, inhale when leaning back, pedal quickly and slowly to exhaustion.

deep squat

Squat and hard pull are the most suitable exercises for women to lose weight and shape. Squats mainly rely on thighs and buttocks, and posture standards can tighten leg muscles and buttocks at the same time. At the beginning of training, you can squat with your bare hands, with skilled posture and increased physical strength.

When squatting, pay attention to tightening the core, straight back, hips backwards and downwards, and don't lean forward too much to avoid excessive pressure on the knee joint. If you can't master the movements skillfully, you can use the Smith Squat Stand in the gym to practice, and the squat training can be put at the end of the leg training.

In addition to leg lifts and squats, hard pulling is also a good way to train leg movements, and friends can train selectively. After dynamic strength training, static strength training can effectively calm the disorder and activity of muscle fibers, and friends can combine static and dynamic training.

High-intensity aerobic training combined with moderate-intensity strength training can make your legs thinner and more stylish. Envy Victoria's secret angel's sister's long legs, let's start with exercise!