Thin legs this way! 6 exercises to burn fat

Having a pair of well-proportioned legs is the dream of many women, but leg fat is difficult to eliminate. What can you do to successfully exercise your leg muscles and make your lines more perfect? The following are the 6 simplest and most practical ways to lose weight through exercise. It not only promotes the burning of leg fat and increases the metabolic rate, but also exercises the leg muscles to make the lines more beautiful.

What should you do if you want to get rid of the title of elephant legs and have a pair of well-proportioned and beautiful legs?

Action 1／Rope skipping

Skipping rope is a very good exercise for losing weight and slimming legs. To slim down your legs is to lose leg fat. Skipping rope to slim down your legs can burn a lot of fat and it won't rebound easily. Rope skipping is an aerobic exercise, which can burn fat and make muscles more elastic. Therefore, rope skipping can make muscles elastic, tighten leg muscles, and even eliminate fat from the chest and buttocks, making the pectoralis major and gluteus maximus firm and elastic, thus making your chest and buttocks firm and fuller.

Some people like to jump rope with their legs raised high. When lifting their legs, their legs should be at a 90-degree angle, and they should alternate between the left and right legs. Note that when jumping, their toes should point downward. If you use this method to skip rope and combine it with high-intensity training, the gluteus maximus will contract and lengthen, thus lifting the hips. However, when your feet land on the ground, there is a very large impact force on the limb joints, so it is best to wear ankle protection when exercising and do a thorough warm-up.

There is also an optimal time and preparation before skipping rope. Some impatient friends may exercise too much in order to lose weight quickly. Some people jump rope after eating, but these methods are inappropriate. Generally speaking, you should skip rope no less than 4 times but no more than 6 times a week. It usually takes a day of rest and thinking, so that you can improve faster.

Yoga is not only about increasing body calorie consumption, speeding up metabolism, and burning excess body fat to achieve weight loss effects through physical exercises.

Each time of skipping rope should be controlled between 30-100 minutes. Too little time will not have any fitness effect, and excessive training for more than two hours will also make the body extremely tired. You should not do strenuous exercise within one hour before or after meals, as this is very harmful to your health. You should also pay attention to warm-up before skipping rope, move your shoulders, wrists, knees, waist and ankles, and not drink a lot of water before skipping rope, which is the same as the precautions for other aerobic activities.

Action 2／Yoga

Yoga not only increases the body's calorie consumption, speeds up metabolism, and consumes excess body fat through asana exercises to achieve weight loss effects, but also adjusts the human endocrine system and digestive and absorption system through yoga exercises to achieve the purpose of weight loss. Moreover, the weight loss effect of yoga is long-lasting and not easy to rebound.

Yoga weight loss precautions:

1. Yoga should be practiced on an empty stomach. The best time to practice is three to four hours after a meal and about half an hour after drinking fluids. Do not eat or drink water during the practice. Compared with hot yoga, since you will sweat a lot during the practice and lose too much water, you can sip small sips of water to replenish water during the practice.

2. However, you can eat a small amount of liquid food or drink one hour before practicing yoga, and you can also drink some water during practice to help excrete toxins from the body. It is best to eat one hour after the practice. It is also best to eat some natural foods and avoid some greasy and heavy-tasting foods. It is normal to have less food intake, more flatulence or more bowel movements after practicing yoga.

3. When doing various yoga exercises, you must gently stretch your body on the edge of the limit, and never push or pull hard. Any movement beyond your limit is incorrect exercise. If you feel exhausted or your body is shaking during the practice, please stop immediately and do not persist too much.

Compared to jogging, walking on the spot is not only simple to execute, but also very easy for middle-aged and elderly people to do.

Action 3: Walking on the spot

"Walking on the spot" means taking a big step forward until your back knee is about 15 cm off the ground, pressing your leg down as much as possible, then standing up straight, and then taking another step forward with your other leg. It's best to start with two sets of 10 reps per leg. Then gradually increase the amount of practice. Like other exercises, this movement can be done slowly at first to ensure that both legs get the same degree of exercise. This movement is simple and convenient. It can change the relaxed state of the muscles, modify the leg lines, and make the legs look more toned.

Action 4: Jogging

There is a saying that goes "slow running reduces fat, fast running builds muscle." Because jogging is an aerobic exercise, aerobic exercise consumes sugar and fat in the body and will only reduce excess fat. Moreover, running at home is very convenient. You only need a treadmill or even run outdoors. You can set the time and amount of exercise according to your body's load.

Jogging is one of the effective ways to slim down your legs. Correctly mastering the jogging technique is important for shaping slender legs. When running, be sure not to land on your toes first, as this will easily make your legs thicker. Land on your heels first, then the entire sole of your foot. In addition, if you can adjust and control your eating habits while jogging, you will get unexpected weight loss results.

Action 5: Standing on tiptoes

Standing on tiptoe is a very simple action. Just standing on tiptoe will get unexpected leg-slimming effect. When watching TV at home or just after a meal, don't always sit. Stand up and stand on tiptoe. This can not only slim your legs but also prevent you from having a big butt.

When standing on tiptoe, stand up straight, lift your hips and squeeze your legs, and feel your muscles tense.

When standing on tiptoe, stand up straight, lift your hips and squeeze your legs. You should feel your muscles tense. The calf muscles will be lifted upward from the ankles and the calf muscle lines will become visible. In the long run, you will find that not only your calves become longer, but your ankles also become exceptionally slender. This not only shapes your leg lines, but also helps to create a perky butt.

Action 6: Don’t cross your legs

Many people like to cross their legs when sitting, but doing so is not good for their legs. The long-term compression of the legs against each other will compress the nerves of the lower limbs, affect the blood circulation of the lower limbs, cause paralysis, and even cause calf swelling, seriously affecting the leg lines. And if you cross your legs too much, one of your buttocks will become bigger and the other will become smaller. Therefore, people who have this bad habit should get rid of it as soon as possible.

Source: 39 Health Network www.39.net

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