How to get rid of the fat accumulated in the hips and legs

 How to get rid of the fat accumulated in the hips and legs

The buttocks and legs are prone to accumulate too much fat, the legs become thick, and the buttocks fall, which seriously affects the body shape and fitness.

We introduce to you three sets of training exercises for buttocks and legs. As long as you practice hard, you can build up your buttocks, remove fat on your thighs, eliminate excess fat, beautify your buttocks and leg curves, make your buttocks up, and your legs become tight. To slender.

　　1. Standing posture and squat training with weight behind the neck

  1. Action essentials

　　 Stand with your feet shoulder-width apart. Point your toes slightly out to the sides, place the barbell on your shoulders, tuck your abdomen, tighten your waist, straighten your chest, straighten your back, and look forward.

　　 Hip bend, knee bend (knee joints are separated toward toes), squat, knees are fully bent, the center of gravity of the hips falls on the calves, and the posture of the upper body remains unchanged.

　　 Stand up with both legs vigorously, keeping the upper body straight and repeat the exercise.

  2. Tip: Do not hunch your back when practicing this action, and your upper body weight should be on the same vertical line as your feet.

　　 2. Sitting posture with weight and knee extension training

　　 1. Action essentials

　　 Sit on the exerciser, tuck the abdomen, stand upright, hold both sides of the seat with both hands, the lower legs are perpendicular to the ground, and the two ankles are placed under the pads of the resistance device.

　　 Use the thigh contraction force to drive the calf up, and the ankle joint is pressed against the resistance device, so that the knee joint is straight and parallel to the thigh. Repeat the exercise.

  2. Tip: Pay attention to the rhythm of the whole movement, and don't exert force suddenly.

　　 Three, prone weight-bearing knee-knee training

  1. Action essentials

　　 Lie prone on the knee bend trainer, hold the handles on both sides with both hands, and raise the head. Straighten your legs and put your back ankles under the resistance device.

　　 gluteus maximus and biceps femoris actively exert force to drive the flexion of the leg, so that the calf forms a 90 angle. Repeat the exercise.

  2. Tips: Pay attention to slow recovery after finishing the bend, and control the resistance device.

　　 Tips: How to recover after fitness

　　 Many people feel physical fatigue after long and intense training. In order to enable oneself to devote enough energy to future exercises or training, the following methods and measures can accelerate the elimination of fatigue.

　　 1. Supplement nutrition.

　　 Studies have found that when the human body feels fatigued after a large amount of exercise, a timely intake of 100-150 grams of glucose can supplement the energy consumption during exercise, and has the effect of restoring blood sugar levels and accelerating the elimination of blood lactic acid. In addition, pay attention to supplementing protein, vitamin B2, vitamin C, niacin, water, and other substances. Because high-intensity fitness training will consume a large amount of energy substances, vitamins and minerals in the body, if the level of these substances is not returned to normal as soon as possible, the body's exercise capacity will be affected.

　　2, warm bath

　　 Taking a warm bath after exercise can improve blood circulation and accelerate the discharge of metabolic waste.

　　3, massage

　　 Relaxing massage on the most exerted and most fatigued muscles is a very effective way to relieve fatigue. Mainly adopt lighter strength and longer time kneading and kneading techniques, combined with pulling, tapping, etc., and satisfactory results can be obtained.

　　 4. Sufficient sleep

　　Sleep is one of the most fundamental and effective ways to eliminate fatigue. Without the guarantee of good sleep, the fatigue of the human body cannot be eliminated. Therefore, people who regularly participate in exercise should have sufficient sleep time and a good sleeping environment. Generally, at least 8 hours of sleep is guaranteed every day.