As the weather gets warmer, it will soon be the season to show your legs, and with it comes the troubles of fat girls. ?When can those elephant legs be reduced?? I think most girls are thinking about this problem in their dreams. The editor also agrees that excessive fat in the legs will affect the beauty of the figure, because I used to be a fat girl and I feel the same. Today, based on my own exercise experience, I recommend 4 A good leg training exercise, I hope it can help my sisters. Chopstick legs? As the name suggests, it refers to legs that are as thin as chopsticks. Of course, this is an exaggeration of bodybuilders’ slender legs. What it actually means is that the proportions of thighs and calves are relatively close, and the knees are minimally concave and convex. This type of body shape For girls, the legs will look more upright and slender. On the contrary, if boys have such legs, they are like potatoes stuck on bamboo poles. The proportions of the body are seriously imbalanced, which affects the appearance. Therefore, more female bodybuilders are popular? Chopstick legs? The creation of it has gradually become a fashion and has become the benchmark for thin legs.

There is too much fat in the legs, mostly accumulated in the thighs, which gives the impression that the legs have become thicker. I have a pair of elephant legs. Why are thighs prone to obesity?

The first reason: genes destroy the legs

Some trainers’ brothers, sisters and parents have fat legs and similar leg shapes, so there is no need to worry about the shape of the legs. There is no doubt that this is caused by genetics. In this case, thinning legs is a long and arduous process. Of course, such people are still in the minority.

Second reason: Laziness destroys legs

Some fitness friends like to stay at home, sit in a chair at work, and lie on the sofa or bed after work. They do not allow their legs to move, which causes blood The flow is slow and the lymphatic circulation is hindered, causing edema. At the same time, the metabolic work cannot be completed normally, so that the waste produced in the body cannot be decomposed and excreted from the body, eventually leading to excessive fat in the legs and turning into elephant legs.

The third reason: Irregular diet can ruin the legs

Nowadays, young people have two extreme diets due to their bad living habits. The first is extreme dieting; The second extreme is eating high-calorie foods. The consequence of dieting is metabolic dysfunction, and the brain cannot control the intake of calories. With the intake of high-calorie foods, the thigh muscles are relatively inert and difficult to be activated, resulting in double The legs are getting fatter.

How to effectively lose thigh fat?

First of all, we must control the dietary calorie intake, master the calorie gap (calorie intake is less than consumption), and reduce the body fat rate to the lowest point (boys 15, girls 20); secondly, be targeted of exercise. Everyone already has a lot of methods and experience in diet control. The editor will not explain too much here. Today’s focus is on leg training.

01 Lift your legs after kneeling (15-20 times on the left and right sides)

Bend your body with your arms directly under your shoulders, straighten your arms, and kneel on one leg Support your body with your arms and keep your back straight.

Lift the non-supporting leg upward, lift the foot off the ground, and contract at the highest point for a few seconds.

Then restore and repeat the action.

When doing this action, be sure to keep your body stable and do not let your feet touch the ground when your legs drop.

02 Lie on your side and raise your legs (15-20 times on each side)

Lie on your side, straighten your legs downward, keep your feet overlapping, and support your body with both hands. Keep your body stable.

Lift the non-supporting leg upward, tighten the leg and abdominal muscles, and stay at the highest point for a few seconds.

Then lower the raised leg and repeat.

Mainly maintain the stability of the body and have a strong sense of contraction in the legs.

03 Alternate kicking while sitting

Sit in a sitting position with your upper body slightly tilted back, your legs straight off the ground, your arms slightly bent at the elbows to support the stability of your body, and your palms facing down.

Tighten your leg muscles to exert force, and make your legs alternately pump water.

Hold the highest point for a few seconds, then relax your body and repeat.

Always keep the body stable during the movement, and focus on the contraction and stretching of the thighs.

04 Back Step Squat

Stand your body with your feet shoulder-width apart and your arms hanging naturally to your sides to keep your body stable.

Contract your abdominal muscles, step back with one leg diagonally toward the supporting leg, and at the same time perform a squatting motion.

Stay at the lowest point for a few seconds and contract the muscles of your legs to the maximum extent.

Then slowly lift your body and repeat.

This action requires the coordination of the arms and legs to better maintain the stability of the body.

Of course, these movements are not absolute. If you want to quickly develop "chopstick legs", you cannot do without the practice of strength movements. Trainers can use dumbbells to perform squat variations, so that the effect will be More obvious.