To make the lower limbs more beautiful, we should pay more attention to the development of the legs. First of all, the main purpose of our fitness is to make the body curve more beautiful. Therefore, in the development of lower limbs, it is necessary to train the legs to make them more attractive visually. When we train our legs, we will also play a very important role in lifting our hips, thus promoting the coordinated development of the lower limbs as a whole.
We will also find that hip training is always inseparable from the strength of leg muscles, so it is impossible to practice hip or not to practice legs. Moreover, the boundary between hip and leg is behind our body and thigh, so if we want to lengthen our legs visually and lift the hip and leg line up, we have to practice our legs.
Our strong legs are mainly due to the high fat content in the legs, which has nothing to do with the muscular development of the legs. Moreover, the difference in hormone secretion between men and women also leads to the difference in muscle growth between men and women in training, and girls are not easily associated with King Kong Barbie. From the observation of training movements alone, girls' training movements are more suitable for girls to lose fat and shape their figure curves, and will not have obvious effect on muscle gain.
Here are some training moves that are very effective for reducing fat and shaping legs:
Action 1: Stand and bend forward.
Stand upright on the ground to ensure that the body does not bend over, the chest stands up, the abdominal muscles keep contracting and taut, the arms are bent, the hands are placed on the crotch, and the feet are slightly separated.
Make sure your legs are not bent and your upper body is always straight. Your upper body moves down until it stops moving parallel to the ground. When the upper body moves down, the hips lean back slightly.
After the training, get up and return to the initial preparation posture.
Action 2: Bulgaria squats.
Prepare a bench, put the foot of one leg on the bench, stretch the other leg forward and support the body with one leg. The upper part of the body should be straight, lean forward slightly, bend your arms and hold your hands tightly on your chest.
The supporting leg bends to make the body move downward until the thigh of the supporting leg is parallel to the ground, then control the straightening speed of the supporting leg, get up slowly and restore the initial posture.
Pay attention to ensure that the upper body is always straight, the chest leans forward and the abdominal muscles are contracting during the whole movement.
Action 3: the kettle bell sumo wrestles hard.
Stand up straight and make sure your body is not bent. Stand with your feet open and make sure that the distance between your feet is about twice the width of your shoulders. Open your toes outward, put your arms straight in front of your body, and hold the kettle bell with both hands.
Make sure your arms always droop naturally, your legs bend down, then squat down while your hips sit back. Make sure your upper body is straight and leans forward, and stop moving until your thighs are roughly parallel to the ground.
Then control the speed of straightening your legs, slowly get up and return to the initial preparation posture, and ensure that the toes and knees are in the same direction when doing the action.
Action 4: Squat with an arrow.
Stand up straight to ensure that you don't hunch over, keep your chest straight forward, ensure that your abdominal muscles are in a state of contraction and tension, keep your arms straight down, and hold a dumbbell in each hand.
Move one of the legs forward, ensure that the upper body is not bent, always stand upright, keep moving until the thigh with legs is parallel to the ground and stops moving, and take a lunge posture.
Then straighten your leg, get up and return to the original preparation posture, and then repeat the same action with the other leg.
Be sure to warm up before training, which will help the body function to reach the best state and the training efficiency to reach the highest. We can also choose to warm up and do a training exercise without the help of equipment, but we must ensure that our bodies are not too tired. At the same time, pay attention to whether the action is qualified when doing the action, which will also improve our training efficiency. How much training you want to do depends on the load your body can bear, but you must keep training.