How to build abs and thin legs, how to build leg strength and abs

Forehead.. A lot of people pretend to be people who can exercise. It really makes me want to throw up.

Exercise is best in the evening. Practice well, take a shower, rest for a while, and go to bed. This is ideal. Practice in the afternoon. I really don't know what you think.

It's hard to slim down your legs. What a squat.。。 Run.

Jump rope.。。 It's just going to make the legs thicker and thicker. I've been there for so long.

The way to slim legs is that even the coach has not found a suitable one. The only thing that is a slight possibility is running. Because running is aerobic exercise, and aerobic exercise is fat loss.

Abs are the easiest. Sit-up.. 200 a day. Divided into groups of 4,5 ... If it hurts the next day. You can take a day off. Continued the next day.

There is no quick fix to exercise. The only thing is that the abdominal muscles are more obvious. Only persistence will have an effect. If you can lose weight in a short period of time. So what do you want to do in the gym.

Generally, the afternoon exercise environment is good.

Put the plank on something tilt, head under the feet, feet hook something, do sit-ups, when the body is up, it is best to go back and forth left and right, this is the key, at the beginning of a group of 30, afraid that too many muscles can not adapt to the strain, after three to four days of exercise, you can add the number, this depends on how much you can bear to decide.

The above is a more effective method. If there is no utensil. Grasp a certain high object with your hand, your body is suspended in the air, and your waist shrinks upward, back and forth.

If the environment is limited, you can only lay out a blanket and sit on the ground, and the same is true, going back and forth left and right is the key.

The legs should be slimmed down for a long time, and if the exercise is large, the fat will turn into muscle, so that the legs will be thicker and more shapely.

The legs are generally based on jumping, you can take a heavy object to jump, don't jump too high, but the number of times should be more, you can also squat slightly on the body and then squat, don't squat too much, so that you will become a muscle.

If you have a better way, please share it.

Abs: Do push-ups.

Legs: Insist on landing on the soles of your feet for half or an hour a day, walking, standing, and working.

Abdomen. Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twist sit-ups 4 sets x 15-20 reps (practice oblique muscles) slim legs, long-distance running is the most effective.

Tips for exercising abs and slimming legs.

I'll help you solve this problem I used to graduate from a sports school First of all, leg strength, you probably want to be more explosive, then frog jump, frog jump is the best way to practice explosiveness, and the muscles you train are more linear (each time you do your best to jump the farthest distance) The second "body squat" Bear weight on your shoulders (you can ask someone to ride on your shoulders if the person is willing) Spread your feet a little wider than your shoulders, knees facing forward, squat down and stand up again (pay attention to safety).

If you think it's too simple, then come to a reinforcing board, first of all, lie flat in a "one" shape, and then lower the upper body and get up at the same time into a "V" shape (note that the feet should be straight, the knees can not be bent), the hands clap the instep, the instep clap, and the patting is completed.

The number of times and the number of groups at a time depends on your own conditions, but you must do your best to tell yourself to "do it again" in the future

You can also do duck steps outdoors, rabbit jumping, bounce, leg jumping, duck step, squatting with two feet to draw an arc forward, the frequency should be fast, the hand swings with the frequency of the legs, rabbit jump, and frog jump is somewhat similar, but the feet are together, the hand is holding the heel, jumping forward, closing the leg jump, is to try to jump the heel up, reach the buttocks, thighs and calves should be as close as possible, these three methods, you can exercise the leg muscles, they are a set, a group to do three, close the leg jump in place to do ten, The remaining two choose the same distance to do, it is recommended to jog a few laps when doing it, otherwise it will be muscle strain, you don't need to do it every day, you can do it three or four times a week, but you have to run every day, and the whole body hurts a while ago, that's normal, you have to insist! Abdominal muscles are also practiced when exercising like this, there is no need to specialize in training, these are at least what I need to do every day, I am a sports student, and I know a lot, I hope it can be adopted, thank you!

Vertical jump (two or three times a week, 2 3 days apart, about 150 at a time), squatting (twice a week, 2 3 days apart, about 200 at a time). Sit-ups (if you do less, you need to do more, if you want to practice less, complete 200 times at a time, and wait until your abdomen doesn't hurt).

However, if you practice like this, it is easy to strain if you are an ordinary person.

Do leg strength is done outdoors, do squats, brown jumps, abdominal muscles can try two up, back up, belly and leg lifts,

Mountaineering push-ups are push-ups that mainly work the strength of the body's pectoral muscles, abdominal muscles, and legs.

Muscle pants blind calf Hu Yinkong should be as thin as carrying Sakura He.

I said lower abdomen.

Find a horizontal bar, hang it, then put your legs together, then slowly raise your legs parallel to the ground, don't move your torso, and then stand still2

seconds, then slowly put down, the same torso does not move, do fifteen, do 5 sets, rest for 1 second between sets If you feel relaxed, be still for a long time, and the number of sets is more.

7 times a week, exercise the abdomen should be practiced often.