Women are never satisfied with their body shape. They are always on the road to losing weight. They either dislike their thick arms or legs, or they dislike their big butts and envy other people's long legs. Without further ado, let’s take a look at these celebrities:
Zhang Zilin
Lin Chiling
Liu Wen
is talking about "what about long legs" Before practicing ", let us first break down the reasons for thick legs -
1. Irresistible genetic factors
2. Edema
3· Fat
4· Muscles
5· Walking/running posture
Corresponding solutions——
1. Build slim body through exercise Calf, visually create the illusion of "long legs";
2. Eliminate edema, exercise, adjust endocrine, pay attention to diet;
3. Open your legs + keep your mouth shut , lose weight;
4. It is not easy for girls to grow muscles. If they do, long-term and large-scale jogging can consume muscles;
5. Adjust your posture and put the center of gravity on your back legs as much as possible when walking. When running, try to land with your heels first to strengthen the use of your thighs and core muscles.
03 Sharing the action of shaping beautiful legs
The following is the practical information. In addition to aerobic exercise such as running and swimming, there are also some special movements for shaping beautiful legs, which I will share with you here.
1. Alternate lunge jumps
Instructions of action:
Put the palms of both hands straight on both sides of the body, and step forward with the right or left leg a large distance. Bend the steps, squat down so that the thighs are parallel to the ground, and the calves are at 90° to the ground. Keep the back straight, breathe naturally, put the center of gravity on the buttocks, then push hard to jump up, and swing your hands regularly with the lunge jump. The maximum jump time Use limited force. Then switch feet, keep your balance, get ready again, and continue jumping. Hold the entire movement for one minute.
2. Tiptoe Squat
Action essentials:
Start with a deep squat, lift the sole of your left foot to 30 degrees with the ground, and squat Until your thighs are parallel to the ground, then start to press your buttocks up and down and squat to your limit. Pay attention to keeping your back straight, raise your head and chest, and look ahead. Hold for 30 seconds, then lift the sole of your right foot and repeat the same movement.
3. Scissor legs
Action essentials:
Lie flat on the yoga mat, raise your feet perpendicular to the body or tilt slightly downward, and open them Stand with your feet shoulder-width apart and your hands relaxed at your sides. First cross your left foot in front of your right foot, then cross your right foot in front of your left foot, repeat the action about 20-30 times, and last for one minute.
4. Twist your hips and raise your arms
Action essentials:
Kneel on the yoga mat, raise your buttocks and keep two fists apart from your calves, and keep your hands and arms vertical Alternately lift into the air, twisting your hips with the frequency of the lift, keeping your back straight and tightening your core muscles during the entire movement.
5. Reverse support leg lift
Action essentials:
Sit on the yoga mat with your legs arched, support your body with your hands in reverse, point your fingers backward, and then The palms of both arms support the entire body. One leg is arched to 90 degrees, and the other leg is raised parallel to the ground. Keep the spine straight. The head, shoulders, back and buttocks must be at the same level. Hold each leg for 30 seconds. , do each left and right once to complete one set.
The quality of the leg lines directly affects the proportion of the entire body, so slender leg lines are particularly important. Tight legs are not only a symbol of fitness, but also improve the body's metabolism. Blood circulation makes the entire body look younger.
You might as well choose a few actions from the above introduction and start working hard for your own "long legs"!