Your height and weight, just look at the data is absolutely normal, even if you are thin. . . At this time, the body is not good, and the body fat rate must be changed. That is to say, exercise should be used to shape, gain muscle and lose fat. Instead of looking at the weight, it is meaningless.

From your description, it is obvious that you are pear shape, and the fat mainly accumulates in the lower body. However, fat reduction is all systemic, and there is no local fat reduction method. Your problem is that you only do aerobic exercise and ignore strength training, which is the key to shaping. There are so many things to say in strength training that I won't explain them here. If you can suggest a gym, it is not impossible to practice with your bare hands. . . You need to master relevant knowledge before practice. Schwarzenegger's fitness book, if you don't have weapons, you can watch prisoners exercise or exercise without equipment. Or go to Zhihu and watch more fitness programs. . .

In addition, no matter what exercise you do, warm-up and stretching are necessary. . . The exercise time is so short, and the amount of exercise is not great. The thickening of the legs is nothing more than the unstretched muscles and achilles tendon caking sideways, or blood stasis after exercise. . .