Then I suggest focusing on two parts, buttocks and legs. Of course, fitness has no concept of partial weight loss. Then the main thing to do is to do a good job in the whole body aerobic training and strength training of hips and legs, mainly to shape and practice muscles. Running, skipping rope, HIIT, Bobby jumping and tabata can make the muscles of the whole body develop in a balanced way.
The normal order of fitness is strength training, and then aerobic exercise, so I suggest that athletes do 20 minutes of running or rope throwing after 40 minutes of strength training every day.
Below, I would like to recommend several exercises suitable for thin buttocks shaping and thin thighs, mainly for gluteus medius, gluteus maximus and hamstring muscles, so that these parts become tight and slim, and achieve the effect of slimming the lower body as a whole.
Action 1: Romania pulls hard.
The action of hard pulling is a favorite action of many bodybuilders. Different from the traditional hard pulling method, what should we pay attention to when exercising?
During the movement, the distance between the feet is slightly wider than the shoulders, and the knees can be slightly bent without locking.
Put the barbell on the floor in front of you, lean over and hold one side of the barbell with both hands, and keep it wide. Palm position should be backward. Pull the barbell to waist height by using the muscles in the back of thigh and waist strength, pause for one second, then slowly put the barbell back to the middle of calf, and then repeat the action.
It should be noted that you should keep your back straight, your abdomen tightened, and your whole leg kept straight, as long as you don't lock your knees.
Action 2: Goblet squat.
This is a weight-bearing squat. The difference from squat with bare hands is that you have to hold a dumbbell in your chest with both hands, and then your feet are slightly wider than your shoulders.
Tighten your abdomen, straighten your back, and then squat. Squat as deep as possible, parallel to the ground, and be careful not to buckle your knees.
Action 3: The kettle bell swings.
This action only needs the help of a kettle bell. Hold the kettle bell with both hands, keep your arms vertical, keep your back straight, open your feet shoulder width, and then swing the kettle bell down from the height of your chest to the position between your legs.
This action is mainly accomplished by explosive force, but remember not to use inertia. Once inertia is used in the swing arc of the action, the training effect is not good. When swinging upward, tighten your hips, push forward with your hips, swing to your chest and fall, and repeat the action.
These movements are very conducive to burning fat and tightening the muscles of the lower body, and space is limited. I hope these three moves can help you. In addition to these movements, you can also train more movements, such as leg lifts, squats, back kicks and so on. You should also run and ride a spinning bike correctly.
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