Say goodbye to Chinese New Year fat with these 3 moves to get rid of elephant legs

During the Chinese New Year, when friends and family get together, they can't help but touch each other twice to build relationships. Once the action starts, the buttocks feel like they are glued together. They sit for several days at a time, with snacks and drinks in their hands all the time. The consequence of sitting for a long time is that all the fat they eat accumulates in their thighs. If you want to get rid of the tragedy of fat thighs after the Chinese New Year, follow fitness instructor Amanda and do the 3 elephant leg swings!

The main reason for lower body obesity is long-term sitting, which leads to fat accumulation in the lower part of the body.

Fitness instructor Amanda said that the main cause of lower body obesity is long-term sitting, which leads to fat accumulation in the lower part of the body. If you want to get rid of your elephant legs, it is recommended to do strength training combined with aerobic exercise. Strength training can increase the basal metabolic rate and protect the joints. Combined with intense aerobic exercise, which allows the body to sweat profusely, you can achieve twice the result with half the effort. The following demonstrates 3 muscle strength training moves for the elephant leg swing.

Action 1: Squat training

Step 1: Stand with your feet shoulder-width apart, toes pointing forward, knees toward toes, knees slightly bent, chest and back straight, hands raised horizontally to maintain balance.

Step 2: Inhale, move your center of gravity to the center of your legs, and squat backward with your knees at 90 degrees. Exhale, squeeze your buttocks upward and return to center position.

Repetitions: It is recommended to do 3 to 4 sets, 12 to 15 reps per set (muscle endurance training). During the movement, the body must be kept stable and not shaken. The speed must be slow, and the breathing must be coordinated without holding the breath. The rest time between each set is 20-30 seconds.

Squat training. (Photo courtesy of Abs Fitness Club)

Action 2/Lung and Arrow Training

Step 1: Stand up straight with your chest and back, place your hands on your sides, take a big step forward with your right foot, and keep your center of gravity between your legs.

Step 2: Inhale and squat down, lift your left heel and make your knees 90 degrees. Exhale and push your body back up to center position.

Number of times: It is recommended to do 3 to 4 sets, 12 to 15 times each set (muscle endurance training). During the exercise, you must keep your body stable and not shake, move at a slow speed, coordinate your breathing and do not hold your breath. The rest time between each set is 20-30 seconds.

Lunge training (Photo courtesy of Abs Fitness Club)

Action 3: Step-up training

Step 1: Stand with your feet shoulder-width apart, hands on hips, step up with your left foot, and follow with your right foot.

Step 2: Press your right foot flat on the floor, and then press your left foot flat on the floor to return to center position.

Repetitions: It is recommended to do 3 to 4 sets, 12 to 15 reps per set (muscle endurance training). During the movement, the body must be kept stable and not shaken. The speed must be slow, and the breathing must be coordinated without holding the breath. The rest time between each set is 20-30 seconds.

Step training. (Photo courtesy of Abs Fitness Club)

Shooting location: provided by Abs Fitness Club