Fairies who exercise regularly will find that the front and outer sides of the buttocks and thighs are sour and refreshing after each exercise, while the inner thighs have little feeling, so it is difficult to reduce the fat on the inner thighs. Although there is no local fat loss, is there any action that can be exercised to the inside?
Of course there is! All sumo lower limb movements can effectively exercise to the inner thigh.
Here's a grand introduction to these movements, which will help you quickly lose the fat on the inner thigh:
Sumo squat
Spread your legs, the distance is about twice the shoulder width, and your toes are about 45 degrees outward. Precautions in squat are the same as those in ordinary squat. Keep the spine neutral during the squat, and if possible, increase the weight. As you get used to this sport day by day, you can do a half sumo squat, which is more training and helps to control thigh muscles. 15 completed. If conditions permit, fairies can do it with squat racks, which is safer.
Sumo squat jump
After the last sumo squat, the body jumped up, then the toes landed and squatted down, and then jumped up. After several times, this action will obviously feel laborious, so you must pay attention to breathing at this time. Exhale when you jump and inhale when you fall. Complete 20.
Kneeling side leg lift
Lie prone on the yoga mat, with your knees on the ground, your hands on the ground, and your left knee open to the left for abduction. Pay attention to other parts of the body as much as possible when completing the action. This action requires the coordination of hip and leg muscles, exhaling when abduction and inhaling when lowering. The common mistake is that the legs are raised too high when abduction, which drives the pelvis to rotate. The left and right sides are 15 respectively.
Dynamic gluteal bridge
Lie flat on the yoga mat, knees bent, feet firmly on the ground, hands on your sides. The hips exert force to make the thighs in a straight line with the body, and the upper back touches the ground. Pay attention to breathing while doing, inhale when falling, and exhale when lifting. Complete 25. If you feel relaxed, you can also increase your weight and add some weight to your abdomen to complete the advanced version.
Do four groups of hip and leg training above, and don't forget to do two groups of high-intensity interval training after completion, which is what we often call HIIT, which effectively helps us improve the efficiency of fat reduction. In fact, these movements can also be added to the usual HIIT training, which is also a very good choice.
The long legs in our dreams need to be carefully crafted to make the sweat flow more worthwhile. Come to a group quickly!