Give away 5 exercise poses to revolutionize big thighs to become slimmer.
‘Beautiful, slender legs’ is another dream of many women. But no matter how hard you try to exercise, it seems that you don’t get the results you expect. If you want your exercise to be effective and you have beautiful, slender legs,เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง what are the secrets? Let’s take a look.
Adjust your mindset
First of all. We need to change our understanding of body toning exercises because many people misunderstand that if they want a certain part of their body to be beautiful and firm. They should exercise more on that part, such as if they want a six-pack. They should do a lot of weight training on their abs. But in fact, to have a firm body shape. It must come from a balanced exercise for the whole body, and have the right proportion of weight training and cardio exercises. And if combined with proper diet control. It will result in firmness and sustainable results without any negative effects on health.
Weight training exercises to tone your legs
If specifically focusing on the leg organ. The first thing to focus on is strengthening exercises or weight training the leg muscles. Which will be done as sets of different muscle groups, 10-12 repetitions per set, for a total of 3-4 sets. Resting 30 seconds between sets. Doing 2-3 times a week. With the weight or resistance not being too much (for example. You shouldn’t be exhausted from the 6th to 8th lifting movements. Otherwise the muscles will be large and not slender). An example of the most popular and used exercise postures is:
1. Squat
This is an easy pose to exercise your thighs and hip muscles. Start by standing with your legs hip-width apart or slightly wider. Slowly inhale and lower your hips slightly back, then lean forward slightly as if you were sitting in a chair. Slowly stand back up and exhale. Try to keep your knees level with your ankles, but if you can’t, go back and observe the correct hip drop to the back.
If we squat down until the knee angle is 90 degrees or less, we will get more strength in the front thigh muscles than the hips. But if we squat down deeper than 90 degrees, we will get more strength in the hip muscles. And if we move slowly both down and up, we will get more strength in the core muscles and surrounding muscles. We can add weight by doing squats with both hands or gather the weight in the middle of the body if we do it with bare hands and do not feel tired. Or we can move our legs wider and rotate them outward to focus more on the inner thighs, called Sumo Squat. And we can also squat to the side to get more hip muscles.
2. Leg Lunge
This is an exercise that helps to tone the thighs and hips. Start by standing straight and inhale as you step forward. Then step and lower your body down in a straight line with the front knee bent at 90 degrees and the back leg opens the heel and is also bent at 90 degrees. Then stand back up to the starting position with a long exhale.
We can increase the difficulty of this pose by doing leg lunges and stepping forward for 12 counts, or doing the same pose but stepping backward.
The key to this pose is not to bend or thrust your front knee beyond the tip of your toes to prevent injury.
3. Clamshell Exercise
This is a pose to tighten the hips and upper thighs. You can do it by starting by lying on your side and bending both knees with your heels together. Start exhaling and spreading the top knee. Open the hips up without twisting your back. Then inhale while moving the knees back to the original position. You can increase the difficulty of the pose by wearing an exercise rubber band on your thighs to resist the force when spreading your legs. Or adjust it to a semi-squatting position and walk to the side, which is also effective. It is recommended to do this pose 10-12 times per set, 3-4 sets in total, resting for 30 seconds between sets.
4. Lying position with legs rotated
Single Leg Circle and Leg Scissoring Exercise, 10-12 times per set, 3-4 sets in total, rest 30 seconds between sets. This exercise works the small muscles of the thighs and hips, as well as strengthening the lower abdominal muscles. It can be done by starting on your back, lifting both legs straight up and rotating them outward, rotating them inward, spreading and closing the legs, and crossing them over and over, and switching legs straight up and down, alternating sides, until the number of sets is complete. It is recommended to do one set at a time for results.
Notes on doing this group of poses are that it is recommended to lie on your back and not lift your neck up to avoid tensing the neck muscles and causing neck pain. In addition, various weight training poses do not only exercise the legs, but must also exercise the hip and core muscles at the same time to make them more proportionate and stronger.
5. Cardio to tone your legs
Cardio exercises will show beautiful muscle patterns that are obtained from the process of preparing muscles for weight training. This is because cardio is the main exercise in burning nutrients and excess fat covering all parts of the body.
It is recommended that cardio exercises to burn fat quickly should be activities that use several large muscle groups at the same time, such as running, walking, cycling, elliptical training, etc. You should do it for about 300 minutes per week and an average of 45-60 minutes per day, without forgetting rest days. The heart rate required for exercise to burn fat in the body will be at a light to moderate level, or at 60-70% of each person’s maximum heart rate (simple calculation from the formula 220 – age). If we can weight train with the right weight and do cardio at the right heart rate level and for a long enough time, we will get beautiful legs. Because if we weight train with too much weight and do not do enough cardio, we will get strong but not beautiful thighs.