How to make the legs thinner and strengthen the leg muscles

You want your legs to be thinner ... First of all, you need to clarify the difference between muscle and fat!

You can lose fat, but you can't lose muscle!

Don't exercise your legs in the early stage, because you can't lose fat after building muscles!

First of all, you need to stretch more tendons to make your leg muscles and ligaments more elastic, and at the same time, you can shape the lines and lengthen the muscles, and you will also noticeably find that the legs are thinner, so massage the legs more every day. (Never wear high heels).

What I recommend is squats and slow jump ropes, the amount is appropriate, stop if you feel sore, and constantly massage your legs and stretch during the workout.

Stick with it and you'll see the results!

Let's practice explosiveness. Your conditions are too harsh, like how to wait for a pie at home. You don't need much girth to practice explosiveness, just wait until you train your muscles to be angular and angular.

Doing lower limb strength exercises can achieve the purpose of leg slimming, such as cycling, stair climbing, running, etc., you need to choose the appropriate exercise items according to your own situation to achieve the best leg slimming effect.

You can choose to climb mountains, ride a bike, run or climb stairs, etc., through high-intensity exercises in the lower limbs, help consume fat components, promote heat dissipation, and have an effective leg slimming effect.

It is recommended that in addition to the above-mentioned leg slimming exercises, you also need to maintain a low-fat and low-salt light diet, do not blindly eat snacks, various snacks and high-calorie foods, etc., and eat regularly and quantitatively, do not overeat, especially eat less at dinner, and do not eat before going to bed, so as not to affect the effect and interfere with normal sleep.

General exercise methods include stair climbing, walking, cycling, skiing, running, etc., race walking is more suitable for slimming legs than running, for people with very thick legs, this exercise method may cause the thigh muscles to be tighter. The second is to carry out local exercises on the thighs, you can try to squat to slim the thighs, insist on squatting and horse steps, which can make the leg muscles tight and make the fat be effectively burned, so as to achieve the effect of fat loss. Secondly, you can also practice high leg raises, you can also do leg calisthenics, in short, any leg exercise, the most important thing is to stick to it for a long time, so that it will be effective, not **.

Method 1: Keep your legs together and place your forefeet on the steps. Raise your heels as far as you can and stand upright on the edge of the steps. Then slowly and continuously contract the calf muscles upwards, and then fall when the calf is shaking and sore.

At the same time, try to press down on your heel so that it falls under the level of the step, but do not touch the ground. Wait for your calves to tremble and be sore, and lift them again. Do your best to repeat this action over and over again.

This is one of the more effective ways to slim down your legs.

Method 2: Lunge forward with your left leg and lift your heel with your left foot as much as possible; Stretch your right leg back as far as you can, with your heels touching the ground and your toes forward. Then the body is repeatedly pressed down slowly and hard until the leg muscles are trembling and sore, and then change to the right leg lunge, so that the purpose of slimming the leg can also be achieved by repeating it.

Method 3: Raise the heel of the left foot upright, straighten the right leg forward and lift it, hook the foot upward, pause, straighten the foot surface, pause, until the leg muscles tremble and sore; Then change to the right foot to raise the heel upright, and the left leg to lift the repeatedly, this method is also conducive to slimming the legs.

The above are a few ways to exercise and slim legs, and beauty seekers should pay attention to controlling their diet in addition to exercise. After the surgery, the patient needs to take good care of the surgical incision, try not to let the incision get wet in the early stage, and if there is oozing fluid from the incision, you can use normal saline to gently wipe it. In the early stage of recovery, you should try to rest in a comfortable and ventilated environment, avoid staying up late, and not play with mobile phones or watching TV for a long time, which is conducive to wound recovery.

The diet should be nutritionally balanced, eat more high-protein, fresh foods, and avoid overly spicy foods.

Jogging. Because running can exercise the legs very well, make the legs more slender, and the effect is very good.

The best way to make your legs thinner is to take a walk every day, about 10 kilometers, and then relax the muscles in your legs.

You can practice squats, first keep upright, legs wider than the hips, feet outward, body squatting, hip pressing down and sitting on the bench similar to the action, arms straight forward and horizontal, do not bend elbows, body downward movement at the same time, upper body upright, squatting to the bottom, mobilize legs, muscles to lift the whole body, complete a complete action, after the exercise remember to massage and pat the leg muscles, let it heat up, long-term exercise legs will become thinner and thinner.

The calf is not stretched thin. Stretching is to relax the muscles, and it does not slim the calves at all. If you want to lose weight, do aerobic exercises, such as running, swimming, cycling, etc., when doing it, you should do it in one go, and you can't stop in between.

How do you get thinner calf thickness? 1 stretch to completely eliminate the radish legs!

If you want your legs to get thinner and thinner, you can stand on your toes, stand on your toes, keep your calf muscles tight, hold on for a few minutes and then put them down, and then repeat the movements, and you can make your legs thinner and thinner for a long time.

The easiest must be to raise the legs high, when doing this movement, your legs will have a very obvious stretch, fat will be burned very effectively, and secondly, if you understand yoga, you can practice the wind blowing tree pose, the operation is also very simple, put your legs together, straighten your back, lift your left leg, and then raise your hands above your head.

You can sit flat on the floor with your legs straight, your hips tightened, your eyes looking ahead, your hands on top of your legs, and your toes hooked. Sit flat on the ground with your legs straight in a figure-eight shape and your toes hooked. Grasp the toes with both hands and press down, which can slim down the legs.

Before running, we first pat and massage the leg muscles to make the leg muscles more relaxed and more flexible, and then run slowly, gradually accelerating, so that from slow to fast can increase the duration of our running, and it will not be too consumed.

Leg raises are an exercise that will definitely make your legs thinner and thinner, and when you do this exercise, your leg curves will be particularly noticeable, and fat can be burned effectively.

There are a lot of specific methods that others have said above, so I won't say a lot, but briefly talk about what you may need to pay attention to:

1.Know your lifestyle habits, whether you have picky eating and unbalanced nutrition. Pay attention to whether there is constipation, if so, change the body's metabolic status through diet, constipation can easily lead to obesity.

2.Whether you will take **medicine, or have a history of taking**drug, if so, it is recommended to gradually stop or stop taking it, which is not good for the body, especially the heart.

3.Massage** is mainly through massage and diet, and even the effect of acupuncture and moxibustion, which may have ** effect, but the effect is not good, once your lifestyle habits change, it is easy to change back.

4.When it comes to eating, you need to be careful, but you can't be completely hungry. From what you said above, it feels like eating a little less.

Dietary principles: in moderation, in small amounts, with frequent meals, it is recommended not to eat too much food after 8 p.m. Fruits and vegetables are mainly foods with high dietary fiber content and low caloric energy.

5.If you enter the fitness center, you still have to focus on aerobic exercises (power bikes, treadmills, elliptical machines, etc.), if possible, control your heart rate range, (you can choose to wear a heart rate belt), this is just an approximation, a simple heart rate range, for reference.

It is necessary to ask for the opinion of the "senior coach" of the fitness center, we say a lot on this, you may still not understand; Here, I don't mean to criticize the above fitness coach, his advice is very good, but it may not be suitable for your physical condition, the specific situation, I feel that professionals need to do a comprehensive test for your physical condition (habits, diet, body composition, body cardiorespiratory endurance, muscle strength, flexibility, agility, etc.), and strive to do a specific analysis of specific problems.

6.Aerobic exercises can be maintained at about 3-5 times a week, each time can be from 30-60-70 minutes, while doing aerobic exercises, you can add some leg stretching exercises, and then with some leg exercise equipment, combined with stretching.

7.The whole shaping process may take time, don't rush to take your time, stick to it and it will be beautiful.

8.The last thing to say is that fitness is a kind of living habit, lifestyle; To be beautiful and healthy, you have to move from one lifestyle to another, so I hope you can stick to it. Maybe in 2-3 months when your lifestyle changes, your body has changed a lot.

Muscles are indeed quite difficult to lose. The last time I saw a solution, that is, stick your legs on a pole about the height of your waist every day, both legs should be straight, and your waist should not be bent, so that you can do it for 15 minutes a day. However, practicing yoga is also a great way to do it.

And most importantly, you must persevere!

Pedal three wheels at night before going to bed.

Stick to yoga, yoga has a lot of leg-slimming movements.

Half a marathon a day. Do you see that one of the long-distance runners has thick legs?

Aerobic exercise burns not only fat but also muscle. Long-term aerobic energy can burn out fat and burn muscle to the level of only enough to sustain long-distance running.

Cupping, or in a holding massage.