How to quickly slim legs fitness at home? We found that girls with a pair of beautiful legs can always glow a more powerful aura, and beautiful legs also seem to give extra points to the face. It is said that "The face is not enough, the legs to come together", if you are disgusted with their own legs are not perfect, then to share today's legs 6 moves to learn it.
Quickly thin out straight pencil legs action analysis
【training essentials】.
Proper warm-up before starting training; a total of 6 movements, each movement for 1 to 3 minutes; between movements can rest no more than 1 minute; each cycle of 2 to 4 groups; 3 to 5 times a week; after training to stretch; the body fat rate higher friends can then carry out about 30 minutes of cardio to improve the fat burning rate.
[the 01st movement: Side lying knee lift] see the above chart ---- steps.
(1) side lying, the lower side of the arm bent elbow so that the head rests on it, the upper side of the arm bent elbow in front of the body with the palm of the ground, the legs first together and straight;
(2) inhale, lift the upper leg and keep it straight;
(3) exhale, the upper leg of the thigh drives the lower leg to lift the knee, stopping briefly at the apex and then return to position;
(4) keep the body stable throughout, keep the lower leg straight, and then switch to the other side to do the movement after completion, for 2 minutes on each side.
[the 02nd movement: Side internal leg lift] see the above figure ---- steps.
(1) side lying, the upper side of the arm in front of the body palm support the ground, the lower side of the arm bent elbow small arm against the ground, support the upper body;
(2) the lower leg straight to the ground, the upper leg bent knee on the lower leg in front of the thigh, foot on the ground;
(3) exhale, thigh drive calf force, lift the lower leg upward, stopping briefly at the apex;
(4) inhale, lower the lower leg down, lightly touch the ground when the lift is repeated;
(5) after finishing, change to the other side to do the action, each side for 2 minutes.
【03rd action: Air bicycle】 see the above chart ---- steps.
(1) lie on your back, arms at your side, legs bent at the knees and lift;
(2) simulate the action of pedal car, legs in the air as far as they can draw circles, slow alternating legs to do straightening and leg action;
(3) the whole back close to the ground, for 3 minutes.
[the 04th movement: Side lying leg lifts] see the above chart ---- steps.
(1) side lying, the upper side of the arm in front of the body palm support the ground, the lower side of the arm bent elbow small arm against the ground, support the upper body, legs together and straight, the body in a straight line;
(2) lower side of the leg to remain motionless, exhale to lift the upper side of the leg, stopping briefly at the apex, pay attention to the back of the hip to always remain perpendicular to the wall ground, do not bend arch back;
(3) inhale, keep the upper leg straight, swing back down, lightly touch the lower leg to repeat the lift;
(4) after the completion of the other side to do the action, each side for 2 minutes.
【the 05th movement: Side plate support leg lift】 see the above chart ---- steps.
(1) to the side of the plate support position to start, lying on his side, the lower side of the arm bent elbow with a small arm to support the ground while supporting the upper body, the upper side of the arm crossed waist, legs straight, lift the hips, back straight;
(2) exhale, lift the upper side of the leg, stopping briefly at the apex, contracting the abdominal muscles;
(3) inhale, slowly lower the upper leg, lightly touch the lower leg that repeat the lift;
(4) the whole tighten the core, with the abdominal force to do the action, after the completion of the other side to do the action, each side for 1 minute;
(5) this action can not only thin legs, but also thin stomach oh.
【the 06th action: Stretching the front side of the thigh】 see the above chart ---- steps.
(1) bend your knees and sit on your knees, put your hips between your feet, arms vertical at your side, and gently hold your feet with your hands;
(2) the body slowly lie back until the upper back to the ground, head lightly on the ground, arms open at the side of the body;
(3) natural breathing, feel the stretching sensation on the front side of the thighs, hold this position for 1 minute.
If you want to lose weight, don't blindly follow the trend. Walking on the road of fat loss and shaping, the first thing we need to do is to reduce their body fat rate, and then with a targeted shaping program to slim down. Reasonable diet management can control calorie intake, combined with the ability to exercise / fitness to expand calorie consumption, through a healthy weight loss method to form a calorie gap, you can be effective in a sequential manner to become thin. As for shaping, we can target training according to our needs and the development characteristics of various body parts. For example, today's sharing of leg training, is a good way for you to create straight and slim pencil legs! Concerned about the tutorial home official website, there will be more and more exciting tutorials waiting for you, yo ~