What kind of equipment in the gym can make the legs thinner

Exercises that burn fat without gaining muscle. If you are overweight, it is not recommended to do long-distance running. The general method is to do leg-slimming aerobics, but the onset of action is slow.

If you have strong perseverance, walk 10 kilometers briskly every day to ensure that you can achieve results in half a month. If you use a treadmill in the gym, control the speed of about 8 kilometers per hour, 2 times a day, 1 hour each time. Remember to do a leg massage after your run.

You don't have to go to the gym, you can skip rope, as long as you insist on more than half an hour a day, and the amount of food is still the same as usual, you can lose 100% weight, and I lost about five pounds in a month. And the leg also suffered a lot. I really won't tell you!

You don't have to go to the gym, you just run 1w meters a day, and you don't have to do strength training, which is counterproductive.

If you want thin legs, it is better to use a medium speed step of more than 30min. The longer the better, the strength selection varies from person to person, and I feel that I can use 60% of my strength. It can't be too slow, and if it's too slow, it won't be effective, and it can't be too fast, because if it's fast, it will make the muscles thicker, and it will make the legs thicker.

If you feel that running is monotonous, you can do aerobics.

It should also be combined with diet to reduce calorie and fat intake.

I can only stretch and diet, there is no other way.

Equipment: Adduction: Exercises the inner thigh muscles, Abduction:

Work the outer thigh muscles, front leg raise: work the front thigh muscles, and back hook legs: work the muscles behind the thighs.

All of the above exercises are accompanied by strengthening the muscles around the knee joint. There is also a barbell that is a half-squat of 45 degrees, a squat of 90 degrees, and the weight is chosen by yourself.

1. Treadmill.

Treadmill is a common equipment in homes and gyms, and it is the simplest of today's home fitness equipment, making it the best choice for home fitness machines. The treadmill is mainly tied to a pivot rod at the appropriate position of the handrail, the pivot rod is extended to the front and lower part of the body, and the other end of the treadmill is pivoted at the appropriate position of the running frame, and a ground-attaching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear to carry out the folding operation, the ground-tapping pulley will help the user's force-saving, and has the characteristics of folding and saving force, and supporting firmly.

2. a coiler.

The reel is a special tool used to develop the forearm muscles, and it is also very effective for enhancing grip strength. There are two kinds of commonly used coilers, namely: hand-held winders - made of sticks, with a diameter of about 0035 meters, up to one meter, punch a hole in the middle, penetrate the rope, the rope is 1 meter long, one end of the rope is tied on the wooden stick, and the other end is tied with a barbell piece or other heavy objects; Bracket type winder - the production method is the same as above, just put the horizontal stick on the two brackets for practice, it is easy to use, the instrument is fixed, and it can be used at any time.

3. Spring rod.

The spring bar has wooden handles at both ends, and in the middle is a spring with a large elasticity that trains the muscles of the upper arms and torso.

4. Neck cap.

It consists of two parts, a simple cap made of a belt, and a chain or rope that can be attached to a heavy object. When used for training, it can be worn on the head, and a barbell plate or other weight is hung under the hat, which is a special equipment for developing neck muscles.

5. a protective belt.

Protective belt is an indispensable equipment in bodybuilding. In particular, when doing heavy weight squats, it has the effect of protecting the waist. At the same time, it helps to practice large strength, improve training intensity, and prevent injury accidents. Protective belts are generally made of cowhide or pigskin.

6. Practice glasses.

The practice mirror is made up of a wooden basket frame and a large mirror. People who practice bodybuilding do exercises in front of the mirror to facilitate self-observation of movements and correct wrong postures.

7. a push-up frame.

Made of iron tubing or wood, it can be used for push-ups with bare hands and waist weights. There is also an elevated push-up frame, which is composed of iron pipes as a bracket and a support plate for placing feet. During training, the neck and waist can be exercised with weights, which increases the difficulty of the exercise and improves the training effect.

Push-up exercises have a significant effect on the developed pectoralis muscles.

8. a bench press frame.

The bench press is a special equipment for training the pectoralis major muscles. It has 3 types: flat recline, seated and upright. They are all made up of steel pipe welded brackets and plate surfaces.

The flat bench press is used to develop the muscles on both sides of the pectoralis major muscle, and the seated and standing bench press frames are used to develop the upper and lower muscles of the pectoralis major muscle.

01 Treadmill.

If you want to train your legs, the treadmill is undoubtedly one of the first choices, which is not only very convenient to operate, but also can play a role in eliminating leg fat and exercising leg muscles.

02 Seated leg presses.

Stretching the legs by sitting on a chair not only has a good exercise effect on the quadriceps and tibialis anterior muscles, but also helps to enhance the flexibility of ligaments and the stability of joints.

03 Seated leg abduction trainer.

Expanding your legs outwards by sitting on them not only exercises the muscles on the outer thighs, but also boosts metabolism and flexibility.

04 Hind leg flexion and extension trainer.

Sitting on it with your body back and fixing your legs on a cylinder not only helps to build your thigh muscles, but also strengthens your leg ability and coordination.

Leg curl and extension training equipment, barbells, incline leg presses, hack squats, mechanical leg extensions, prone leg curl trainers, seated calf raisers, etc.

Quadriceps: 1) Seated horizontal leg press: warm-up exercise before high-intensity squat, safe and reliable.

2) Reclining weight-bearing leg press: It is a classic action of quadriceps concentrated training, squat due to the high pressure on the waist when squatting, and the reclining weight-bearing leg press can avoid this shortcoming, so it can be used to impact large weights.

3) Barbell squat: It is a traditional squat action, compared with the front neck barbell squat, the back of the neck squat bears a lot of weight and is safer; It can develop both the quadriceps muscles and the gluteal muscles, so it is the first choice for ordinary people.

4) Smith squat: The trajectory of the vertical plane of the body during the exercise of the smith machine squat is fixed by the smith machine, which is relatively safe.

5) Hack squat: It is one of the best movements for leg strength training, and it is a squat with fixed equipment like the Smith machine squat.

6) Seated leg flexion and extension: It is ideal for sculpting the shape and line of the quadriceps muscles, through which the muscle lines on the front of the thigh will be clearer.

7) Lunge squat: Lunge squat can be done with barbells or dumbbells, which is a comprehensive exercise.

2.Biceps femoris.

1) Prone leg curl: It is the best isolated movement to exercise the biceps femoris.

2) Seated leg curl: It is an isolated movement to exercise the biceps femoris, and professional athletes use this exercise before the competition to pull out the biceps femoris like a "wire rope".

3) Standing leg curl: A leg curl that can only be done on one foot, is an isolated movement to exercise the biceps femoris muscle, which requires specific equipment to complete.

4) Straight Leg Deadlift: It is a comprehensive training that allows the biceps femoris to reach the limit of extension.

3.Calf triceps.

1) Standing calf raise: it is the main means of developing the triceps muscles of the calf, including the gastrocnemius and soleus muscles. In the standing posture, the back of the neck barbell calf raise, and the Smith machine weight-bearing calf raiser are the most representative.

2) Seated calf raise: You can sit on a calf raise, or put dumbbell plates on both knees for the same effect.

3) Rider calf raise: It needs to be completed by two people, and the companion is equivalent to the weight, which is closer to the standing weight calf raise.

4) Calf push: There are several forms such as supine, oblique grip, and horizontal, which are generally completed on leg lifting instruments.

You don't have to use equipment. For example, horse step squats.

Lunges are very effective for leg exercises.

Especially for some women, who require slimming of the inner thighs, the effect is very good.

Leg abduction exerciser. How to practice the leg adduction exercise seems to have been written

Thighs and calves are not easy to lose weight, muscles are not easy to lose, if you really want to lose weight, control your diet, low fat and low calorie, low protein (no need to explain it, the effect of protein on muscles), eat less and eat more often, aerobic for a long time, about 1 hour, consumption is greater than intake, I'm afraid your body can't stand it!

Slimming legs does not require equipment, and generally use equipment-assisted exercises to increase the muscles of the legs.

Exercises for thin legs:

Leg fat can be reduced by combining anaerobic exercise with aerobic exercise. Aerobic exercise (such as jogging) can directly burn leg fat, and anaerobic exercise (such as squats) can improve muscle ratio and metabolic rate, making people less likely to gain weight and more shaped legs.

Aerobic exercise can be jogging, swimming, cycling, brisk walking, and many more. For example, jogging for 40 minutes, 3 to 5 times a week can be effective** and thin legs. If you can't keep jogging, you can go with a brisk walk.

Anaerobic exercises can do squats without weight-bearing. A squat is a squat with your back straight and a squat to the end. Do 3 sets of 20 or more.

Rest within 1 minute between sets. Squats can shape the legs. After exercising, do a few leg stretches for about 15 seconds each.

Simple and easy gym equipment, you can slim your thighs while sitting and easily lose thigh fat.

Regular leg training at the gym will not make your legs thicker.

Doing a workout at the gym is all about getting hot.

Cardio a.

Aerobic exercise (running, swimming, skipping rope, etc.), these exercises will not be too intense, but must be more than 30 minutes.

Aerobic exercise can burn excess fat, so that the effect of fitness will be twice the result with half the effort.

Of course it will, and the muscles will definitely be thick.

Of course, you have to practice, and you have to choose a day to practice, the leg muscles are very important, especially for men, while exercising the leg muscles, they will secrete hormones, which also has the benefit of improving the girth of the upper body muscles, and you practice the upper body, if you don't practice the legs, it will be very uncoordinated.

Try to practice your legs as little as possible, and you won't feel that your legs are thick when you train your upper body.

Practice more on the upper body, train the legs a little, and practice more thicker.