Adhere to stretching massage and aerobic exercise, pay attention to the posture of your feet when running, and the heel will land first and then transition to the sole of your foot. Muscle legs are visible when the legs are hard or hard to touch.

The main method is "massage to soften fat muscles-exercise to reduce fat-leg muscle exercise".

If you want to change your muscular legs, the first step is to massage more and then lose fat! Massage method: massage from ankle to thigh root, circle with both hands, circle around calf, and pull up calf muscles; Press hard at the knee socket for 7 times; The midline of the front thigh is pressed from the knee to the root of the thigh; Press the groin slightly on the outside of your palm. Massage time exceeds 15 minutes, and relaxation is more thorough.

Of course, softening fat muscles is only the first step, and the next step is to eliminate fat with effective exercise. All fat burning exercises can reduce fat, and aerobic exercise for 40 minutes has the best effect. Heart rate 1 10- 140, breathing means not breathing. Stretch your legs after exercise. Continuous aerobic exercise 1 hour can consume muscles, but it is still mainly for 40 minutes. If you can jog for 40 minutes and feel relaxed, you can change to intermittent exercise, and the effect is better.

In addition, some muscle exercises for the legs can increase muscle strength and improve muscle lines, which is also a good method. For example, lifting heels, moving toes, squatting and stretching calf muscles are good muscle exercises. Putting muscle exercise in front of running can burn fat more effectively.

Finally, when improving the muscular leg, don't forget how it is formed. Therefore, on the one hand, we should fully relax muscles after exercise, on the other hand, we should maintain certain exercise habits to avoid fat "taking advantage of it".