Without local fat reduction, aerobic exercise can be carried out to reduce body fat. Carry out muscle strength training and shaping for individual parts. Running won't make your legs thicker, but due to the change of body fluid distribution, there will be some local swelling after a certain exercise. As long as finishing, stretching and subsequent massage are done, the legs will not become thicker.

It is recommended that you do aerobic exercise regularly to reduce fat:

Home type: aerobics, climbing stairs.

Venue types: outdoor running, brisk walking, swimming, mountain climbing and community hiking.

Aerobic exercise is not less than 30 minutes, preferably 50~60 minutes, with the best effect, 3-5 times a week.

Pay attention to warm-up before exercise and relaxation massage after exercise to prevent fatigue injury.

Control the intake of oil and staple food.

Local shaping

Step 1: Determine your 1-RM, which is the maximum weight you can lift at a time.

Step 2: Make sure the weight you choose/the weight of dumbbell load is 60%-80% of 1-RM, choose 60% at first, and gradually increase the load with the improvement of your ability.

Step 3: Repetition times of each group: 8- 12 times; Number of repeating groups: 2-4 groups. Rest between groups for 2-3 minutes.

Note: Because muscle fatigue will increase the possibility of injury or muscle soreness, each group of exercises should be muscle fatigue, not exhaustion, which is especially important for beginners!

Recommended action:

Upper arm: dumbbell elbow bending exercise, dumbbell bench press exercise.

Chest: pull-ups, parallel bars, push-ups, upper arm abduction dumbbell bench press, chest muscle static impedance exercises.