I'll introduce you to three sets of hip and leg exercises. As long as you practice regularly, you can build your hips, get rid of thigh fat and excess fat, beautify the curves of your hips and legs, make your hips tilt up and your legs become tight and slender. I. Standing posture and weight-bearing squat training 1. The action should be to spread your feet and shoulder width. Toe slightly to the sides, barbell on the shoulder, abdomen, waist tightening, chest out, back straight, look ahead. Bend your hips, bend your knees (knees apart to your toes), squat down, your knees are completely bent, your hips center of gravity falls on your calves, and your upper body posture remains unchanged. Stand up straight with your legs, keep your upper body straight, and repeat the exercise. 2. Tip: Don't bow your back when practicing this action. The center of gravity of your upper body should be on the same vertical line with your feet. Practice hip exercises with pictures! Second, sitting posture weight-bearing knee extension training 1, the action should be sitting next to the exerciser, abdomen, upper body upright, hands on both sides of the seat, legs perpendicular to the ground, ankles under the resistance pad. Use the contraction force of the thigh to drive the calf to lift up, and the ankle joint forcibly resists the resistance device, so that the knee joint is straight and parallel to the thigh, and repeat the exercise. 2. Tip: Pay attention to the rhythm of the whole action, and don't make a sudden effort. Third, prone load knee bending training 1. Action essentials lie prone on the knee flexion trainer, hold the handles on both sides with both hands and raise your head. Straighten your legs and keep your back ankle under resistance. The gluteus maximus and biceps femoris actively exert their forces to drive the legs to bend and make the calves form an included angle of 90. Repeat the exercise. 2. Tip: Pay attention to slow down after leg bending and control the resistance device. "Tear up" the terrible fat on the leg Tip: How to recover after a long period of high-intensity training, many people will feel tired. In order to devote yourself to future sports or training with abundant energy, the following methods and measures can accelerate the elimination of fatigue. 1, supplement nutrition. It is found that when people feel tired after a lot of exercise training, taking 100- 150g glucose in time can supplement the heat energy consumed during exercise, restore the blood sugar level and accelerate the elimination of blood lactic acid. In addition, we should pay attention to supplement protein, vitamin B, vitamin C, niacin, water and minerals. Because high-intensity fitness training will consume a lot of energy substances, vitamins and minerals in the body, if these substances do not return to normal as soon as possible, the body's sports ability will be affected. 2. Taking a warm bath after exercise can improve blood circulation and accelerate the discharge of metabolic waste. Use the water pressure in the shower head to help you lose weight. 3. Massage is an effective way to relieve fatigue by relaxing the most powerful and tired muscles. Satisfactory results can be achieved by mainly kneading with light intensity and long time, supplemented by traction and tapping. Adequate sleep is one of the most fundamental and effective ways to eliminate fatigue. Without a good sleep, the fatigue of the human body cannot be eliminated. Therefore, people who often take part in exercise should have enough sleep time and a good sleep environment. Generally, at least 8 hours of sleep are guaranteed every day.