In my teaching career, the stout dad, a recognized student, wants to lose weight most, but it is difficult to lose weight. Apart from the lower abdomen, the second place is probably the "inner thigh". Subverting the misconception that "the inner thigh is rarely used, so it is difficult to lose weight", the adductor muscle of the inner thigh is actually used much more than we thought! If you have ever pulled the muscle of the inner thigh, you will find it difficult and painful to walk normally after the injury of the inner thigh. In fact, from daily walking and running to training movements during exercise: balance movements, squats and body rotation, a lot of inner thigh muscles are needed. The real reason why you can't lose weight is not that you use less inner thighs, but that you don't exercise properly (or at all), which makes you unable to work hard. In the gym, the equipment that members want to use most is the thigh clamp. This is one of the most famous "public relations equipment", but it is also the equipment that I will not take my students to train. Why? More than 90% of people who want to use the thigh clamping machine want to thin the inner thigh, imagining that the problem of squeezing the meat on the inner thigh can be solved by clamping several times, but it is impossible to achieve the effect! The most fundamental reason is to come up with the old saying "if you don't practice, you will be thin"! If the barbell is heavy enough, you can really shape the inner thigh and make the muscles of the inner thigh muscular, but you can't eliminate this part of fat! Most people don't want to practice bodybuilding and strengthen muscle lines, but want to lose fat and thin the inner thighs. These are two completely different starting points: if you want to exercise your muscles, you can do it through the thigh clamp machine; If you want to lose weight first, please do another exercise to burn calories. So, what kind of exercise should be done to effectively reduce fat and exercise to the inner thigh? Let's review the concept first: as long as you can exercise more muscle groups in the same exercise time, you can consume more calories, which is beneficial to lose weight and fat. Therefore, you can exercise the inner thigh and other parts at the same time, which is an ideal way for people who want to thin their thighs. Please stop making simple aerobic equipment, or use the thigh clamp while sliding the phone! If you want to achieve effective exercise, whether physical or physical, you must do "intensive and efficient" exercise to be useful! Choose a sport that suits your physical condition and interests you. With professional guidance, you can get started easily. Today, I introduce four simple unarmed movements, which can be operated at home by using the weight of the body. Please do action screening according to your personal ability! Four strokes effectively eradicate the inner thigh meat. These four movements not only exercise the inner thigh muscles, but also exercise other lower body muscles and core muscles. 1. When we do squats, the more our feet are apart, the more we can apply them to the inner thigh. Remember, when you stand with your legs apart, your knees will be apart and your knees will still face your toes. When squatting, keep your back straight, stand firm, and your thighs are parallel to the floor. Because everyone's bone length ratio is different, the angular structure of hip joint is also different. If you have to lean forward a lot to prevent your knees from exceeding your toes, it will be difficult to carry out weight-bearing training, which will cause excessive pressure on your waist. The width of the standing posture will be different according to the softness. If the softness is not enough, the knee can't be as wide as the toe, which will cause knee joint injury when squatting! Considering the safety, please choose the appropriate width of standing posture according to your personal flexibility, and do squats with a wide standing posture. Control the speed according to personal ability and keep the correct action for 30 seconds. (Basically, it is recommended that the knees should not exceed the toes, but everyone's body structure is different, and it may be necessary to adjust the angle and do different squats for everyone. Therefore, some people have to keep the upper body pressure low in order to prevent their knees from exceeding their toes. In weight-bearing training, when the upper body pressure is too low, the lower back pressure will be great, which is not a good method. ) 2. Sit on the cushion with your feet open and closed, lift your feet and tilt your upper body to maintain balance. Straighten your feet and cross each other, keeping your abdomen and thighs constantly exerting force during the process. Control the speed according to your personal ability and keep moving for 20 seconds. 3. Take a big step to one side first, move your toes forward, and move your body and hips to this side. When squatting, keep your hips directly above the soles of your feet, keep your back straight, and keep your knees below your toes. Then stand on the side where you are squatting. When you stand up, you will use more medial muscles besides the front and back thighs. Choose the width and speed of the stride according to the individual's flexibility and ability, keep the action correct and go back and forth for ***30 seconds. Firstly, the elbow brace is used to open and close the legs by using the mobility of socks on the smooth floor. In addition to using the core muscles to support the body, we also use the strength of the inner thigh muscles. During exercise, keep your body straight, your hips are not raised, and your waist is not sunken. Control the speed according to personal ability and keep the correctness of the action for 30 seconds. Complete four movements in a row and repeat several rounds according to your physical fitness. In a short time, you will not only move to the inner thigh, but also to the whole lower body and core. When you master the movements skillfully, you can also add the above movements to other training movements to make changes, which is one of the very good methods for weight loss or physical function training. Source: strong man's father Jz ※ This article is authorized by the fitness note website, and it is forbidden to reprint without permission.