Slimming the whole thighs
Stand in an upright position, hands on both sides of the body. Bend your knees,
and touch your toes with both hands (at this point, don't push too hard). The trick is not to flex your back muscles, only your knees. Then gently return to the original position. This is about a 3-second move, so when you first start, aim to do it 3 times in 1O seconds, and speed it up as you get used to it.
Slim inner thighs
From an upright position, step forward with your right foot and gently bend your knee. Keep both hands planted on your waist. Jump up while swapping your right and left feet (keep your back straight at this point). Count to one or two while jumping up and swapping feet. When you first start to do 10 times in 10 seconds as the goal to get used to and then accelerate the speed.
Slimming outer thighs
Stand in an upright position. Lift your right foot straight to the right, while lifting your left hand straight to the left. At this point, pay attention to the balance of your body. The trick is to make the legs strong. Gently return to the original position. Do the same on the other side for about 2 seconds. When you first start, aim for 5 reps in 10 seconds, and speed up more as you get used to it.
Slimming your legs
Slimming your thighs
Stand in an upright position with your hands on either side of your body. Bend your knees and touch your toes with both hands (at this point, don't push too hard). The trick is not to flex your back muscles, only your knees. Then gently return to the original position. This movement takes about 3 seconds, so when you first start, aim to do it 3 times in 10 seconds, and speed it up as you get used to it.
Slim inner thighs
From an upright position, step your right foot forward and gently bend your knee. Keep both hands planted on your waist. Jump up while swapping your right and left feet (keep your back straight at this point). Count to one or two while jumping up and swapping feet. When you first start to do 10 times in 10 seconds as a goal to get used to and then speed up.
Slim thighs inside and outside the test
Stand in an upright position. Lift your right foot straight to the right while lifting your left hand straight to the left. At this point, pay attention to the balance of the body. The trick is to make the legs strong. Gently return to the original position. Do the same on the other side for about 2 seconds. When you first start, aim for 5 reps in 10 seconds, and speed up more as you get used to it.
Slim legs in just a minute
What can we do to make our legs thinner? Come and try the one-minute leg-slimming exercise.
Slimming the whole thighs: stand in an upright position with your hands on both sides of your body. Bend your knees and touch your toes with both hands. Aim for three reps in 10 seconds when you start, and speed up as you get used to it.
Slim inner thighs: In an upright position, step forward with your right foot, bend your knees lightly, put your hands on your hips, and jump up while swapping feet. The first 10 times in 10 seconds as a goal, and then can accelerate.
Thin outer thighs: right foot straight to the right lift, while the left hand straight to the left lift. At this time, pay attention to the balance of the body, the leg to use force. The other side of the same do, action about two seconds.
Skinny legs of the unique secret
1, the simplest way to thin legs, is to force the two knees and tight, slight downward pressure, so quickly do five or six times into! Note that you do not need to hold your breath when doing this action.
2, this action is very effective in beautifying the calf curve. Lying flat on the ground, hands on the side of the body, the legs straight and tight, two feet interacting with the back of the foot 20-30 times, and then take a break, and then repeat twice.
3, find a chair with a chair back to sit straight, one leg up, stop in the air, and then hands on the knee of the thighs of the flat lifted, although it is very tired to do, but in order to be able to wear a mini-skirt, and even more pain and fatigue to insist.
4, sitting in a chair, chest, keep both legs crossed, toes to the ground position, the top leg to press down hard, the bottom leg hard up top, about 10 seconds after the legs swap position as usual do 10 seconds, 2-3 times can be. Do not need to hold your breath to do this action.
5, this is a ballet dancers often do, a leg forward to 90 degrees, the back of the foot straight, and then slowly move to the side of the body, each leg to do 20 times. Insist on doing this action can be thin legs, but also can be proportional to the body.
I, to have the appropriate intensity and density.
The weight of the equipment to do their own strength can accurately complete the action 20 times the weight is appropriate. Each exercise to do 3-5 groups, each group practiced 10-12 times, half a minute to two minutes between groups, each person can be selected according to their own situation. This arrangement is because each group less than 5 times, only exercise the muscle explosive force, more than 20 times is only exercise muscle endurance, to increase muscle size effect is not great. To increase muscle strength and muscle size, you should do about 12 times per group, and need to do several groups to have an effect.
Second, pay attention to choose a good practice method.
The choice of exercise methods should take into account the different periods of development. 19-21 years old, the growth of height tends to level off, you can carry out some weight and intensity exercises to make the muscle thick, clear lines. Can also be targeted exercise, such as thighs too thin, lack of strength, can be weighted deep squat, up and downhill running, short distance fast running and other items of practice. One thing to note, that is, weighted squatting should not be used too much, otherwise it is easy to cause overdevelopment of the gluteus maximus. If the thighs are too thick to change the rules can choose to slow distance long distance running practice, because fast sprinting will make the thighs thick, to make the muscles become more flexible, swimming practice is a good way.
Three, to understand the relationship between breathing and muscle exertion.
Muscle contraction force (such as lifting a barbell, etc.), you should inhale; muscle relative relaxation, you should exhale. Breathing should be even, rhythmic, inhalation generally with the nose, exhalation with the mouth. Diaphragm contraction during inhalation, coordinated with muscle exertion, is conducive to the completion of the action; diaphragm relaxation during exhalation, consistent with the relative relaxation of the muscles. Mastery of breathing, you can strengthen the muscle contraction and relaxation ability, improve the effect of exercise.
1 ⒈ large weight, low number of times: bodybuilding theory with RM indicates that a certain load can do the highest number of consecutive repetitions. For example, the practitioner of a weight can only be lifted 5 times in a row, the weight is 5RM. Studies have shown that: 1-5RM load training can make the muscle coarsening, the development of strength and speed; 6-10RM load training can make the muscle coarsening, strength and speed, but the endurance growth is not obvious; 10-15RM load training muscle fibers coarsening is not obvious, but the strength, speed, endurance have grown; 30RM load training muscle capillaries increased, endurance increased, but strength, speed increase is not obvious. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle size.
Peake more groups: when you want to get up to work out, do 2 to 3 groups, this is actually a waste of time, can not grow muscle. Must be specifically set aside 60 to 90 minutes of time to focus on a particular part of the exercise, each action are done 8 to 10 groups, in order to fully stimulate the muscles, while the muscles need the longer the recovery time. Always do until the muscle saturation, "saturation" to self-feeling, the moderate standard is: acid, swelling, numbness, solid, full, expansion, and muscle appearance of the obvious thick and so on.
Longer displacement: Whether rowing, bench press, push-ups, curved lifts, the dumbbells should first be placed as low as possible to fully stretch the muscles, and then lifted as high as possible. This is sometimes in contradiction with "constant tension", the solution is to quickly pass the "lockout" state. However, I don't deny the usefulness of the halfway point with heavy weights.
Sung slowly: lifting slowly and lowering slowly stimulates the muscles more y. Especially, when lowering dumbbells, control the speed and do regressive exercises that can fully stimulate the muscles. Many people ignore the concessionary exercises, the dumbbells lifted up even if the task is completed, quickly put down, wasting a great opportunity to enlarge the muscle.
Be careful with high density: "density" refers to the rest time between sets, only 1 minute or less is called high density. In order to make the muscle mass increase rapidly, it is necessary to rest less and stimulate the muscles more frequently. "Multiple sets" is also based on "high density". When you work out, you need to concentrate on your training as if you were in a war, and not think about anything else.
Selective thoughts and actions are consistent: the work of the muscles is governed by the nerves, the density of attention to focus on the mobilization of more muscle fibers to participate in the work. When practicing a certain action, you should consciously make the idea and action consistent up, that is, practice what you want to think of what muscle work. For example: the practice of vertical curls, we must look down with both eyes to watch their arms, see the biceps in the slow contraction.
Borrow Peak Contraction: This is one of the main rules for making muscle definition very visible. It requires that when a movement is at the point of maximum muscle contraction, hold that contraction at its peak for a moment, do a static exercise, and then slowly return to the starting position of the movement. The way I do this is to count 1 to 6 when I feel the most tension in the muscle and then let it down.
Sustained Tension: The muscle should be kept under constant tension throughout the set, never letting it relax (not "locking out") either at the beginning or at the end of the movement, and always reaching complete exhaustion.
μ relaxation between sets: Stretch and relax after each set. This increases blood flow to the muscles and also helps to eliminate waste products deposited in the muscles, speeding up muscle recovery and quickly replenishing nutrients.
Sneakers more practice large muscle groups: more practice chest, back, waist hip, legs of the large muscle groups, not only can make the body strong, but also can promote the growth of other parts of the muscle. Some people, in order to thicken their arms, only practice their arms without practicing other parts, but it will make the biceps grow very slowly. It is recommended that you schedule some large compound movement exercises that use large weights, such as large squat exercises, and they promote the growth of all other parts of the muscles. This is extremely important and sadly at least 90% of people don't pay enough attention to it to achieve the desired results. Therefore, it is important to include more of the 5 classic compound movements of hard pulls, squats, bench presses, push-ups, and pull-ups in your training program.
Eating protein after training: In the 30 to 90 minutes after training, the protein demand peaks, and the protein supplementation at this time has the best effect. But don't eat right after training, at least 20 minutes apart.
Application form rests for 48 hours: Local muscles need to rest for 48 to 72 hours after a training session before they can train for the second time. If you are doing high-intensity strength training, 72 hours between two training sessions for localized muscles is not enough, especially for large muscle blocks. However, the exception is the abdominal muscles, abdominal muscles are different from other muscle groups, must be often to its stimulation, at least four times a week to practice, about 15 minutes each time; choose the three exercises that are most effective for you, only do three sets, each set of 20-25 times, are to do to the exhaustion of the force; each set of intervals should be short, can not be more than 1 minute.
Ships are rather light than fake: this is a secret that is not a secret. Many beginner bodybuilders pay special attention to the exercise weight and the number of movements, and pay less attention to whether the movement is deformed. The effectiveness of bodybuilding training depends not only on the weight of the weights and the number of movements, but also on whether the muscles being trained are directly stressed and the degree of stimulation. If the movements are distorted or out of place, and the muscles to be trained are not, or only partially, stressed, the training will not be very effective, or even deviate. In fact, of all the laws, the correctness of the movement is always of first importance. It is better to lift lighter weights with correct movements than heavier weights with substandard movements. Don't compare yourself to others and don't hang on to the ridicule of the gym.