It's not easy to have a small waist and comic legs. We should choose the appropriate method according to our own situation. In terms of subdivision, if it is mainly to reduce fat, it needs a lot of aerobic exercise to achieve the effect. Targeted strength training should not be too much. If it is for shaping, it needs targeted strength training, supplemented by aerobic training. Simply put, aerobic training and strength training are both essential, just primary and secondary.
Whether it's aerobic training or strength training
Training and choosing the mode of development need to make different plans according to their own conditions. Generally speaking, the time of aerobic training will not exceed 40 minutes. When exercising, you should grasp your heart rate and keep yourself in the best condition. For strength training, the limitation of venue and time is not particularly strict. Make a plan according to your training purpose and physical condition.
If you are a novice, you can choose some simple movements for training, such as lying on your back and kneeling on one knee or lifting your legs alternately on your back. These are simple training movements, mainly aimed at the waist, abdomen, buttocks and legs, which are more suitable for friends who have no training foundation. Next, I recommend some less difficult exercises to you, which have a good shaping effect on hip and leg muscles.
Action 1: Lie on your back, bend your knees and swing your legs alternately. Lie on your back first, keep your back and head close to the ground, and keep your arms straight at your sides to prevent your body from borrowing. Then put your knees together so that your calves are parallel to the ground and your thighs are vertical to the ground. Keep the upper body posture unchanged, then swing one leg down, keeping your knees bent during the swing. Stop at the vertex for a while, then switch to the other side to lift your legs alternately. A group of exercises can be done 30 times.
Action 2: First lie on your back, lift your shoulders and head off the ground, let your hips and lower back stick to the ground, and straighten your arms up. Fix the neck, straighten your legs together and lift them so that they are perpendicular to the ground, and then roll up your upper body with abdominal strength. At the same time, try to let your hands touch your arms, stop at the apex of your heart for a while, then recover and continue training. A training session is fifteen times.
Action 3: Sit on the yoga mat, bend your knees and abdomen, straighten your legs slightly, lean back slightly, bend your arms, and put your hands behind your hips to control the stability of your body. Then lift your knees forward with your legs, roll up your upper body as far as possible, let your knees touch your chest and fully squeeze your abdomen. Stay at the top for a while, and then slowly resume continuous training. A training session is fifteen times.
Action 4: Bend your knees to support your hips. First, support your hips sideways. Bend the forearm to the ground to stabilize the body. Bend your knees with your legs so that your thighs are perpendicular to your calves and your knees are the fulcrum. Keep your body in a straight line, then lift your hips and abdomen with abdominal strength, stop at the top, and press your hips to repeat the training. One training is ten times.
Action 5: Back support, bending knees and lifting legs alternately. First, lie on your back on the yoga mat, put your arms behind your body, point your fingers at your feet, put your legs together and straighten forward. Keep your body in a straight line, keep your upper body posture unchanged, and then bend one leg up and lift it. Pause a little when you get to the top, and then go back to the other side to train. If you want to enhance the training effect, you can add a elastic belt to the thigh root and use the resistance of elastic belt to enhance the training effect. One training session is 20 times.