Five must-learn exercises to reduce leg fat

　　If you want to lose leg fat, what is the most effective exercise? Does everyone understand it? Today, follow the editor to learn more about what are the leg fat reduction exercises? What are the common fat loss exercises? How to exercise to lose fat? Hope this helps!

　　The most effective exercise for losing leg fat

　　1. Step on the bicycle backwards

　　Thigh fat may sometimes be caused by edema, so in addition to taking time to do some leg slimming exercises, you should also pay attention to a light diet and eat more foods that can eliminate edema, such as barley and red beans. Use the strength of your waist to hold your butt up and step with your feet in the air. Pay attention to the position of your hands. Keep your hands parallel to help balance your body and avoid sports injuries.

　　2. Kick butt lift

　　Don't kick your legs back too fast. Try to extend them to your limit, then pause for 5 seconds and then recover. You have to do it at least 10-15 times at a time. Not only will the muscles on the back of your thighs be affected, but your butt will also be raised!

　　3. Half squat leg swing pose

　　Like the horse squat, the front of the thigh will be very sore. At this time, you can add slight inner and outer swings to exercise the muscles on the inner and outer thighs, and continue 5 times for 1 minute each time.

　　4. Lunge pose

　　Strengthen the muscles on the front side of the thigh and extend the muscle line on the back side of the thigh. From the thigh to the calf, it can lengthen the entire leg line! 15 times each on the left and right feet, each lasting 10 seconds.

　　5. Side leg lift

　　It’s a very common leg-slimming exercise, so there’s no need to go into details! It should be noted that the buttocks should be drawn inward and the whole body should be as straight as possible. The amplitude of the up and down swing does not need to be large. The key is to do it slowly and gently. This movement can be done while watching TV. It is very convenient. Remember to do it more and more times to be more effective!

　　What are the fat loss exercises?

　　1. Cycling

　　Even at a gentle pace, cycling can burn 400 calories per hour. Cycling exercise The places it reaches are the heart, waist and abdomen, calves and buttocks. Since cycling is a "suspended" sport, your body will not impact the ground. As long as you adjust the positions of the handlebars and saddle, you don't have to worry about damaging your joints, and the chance of injury is very small.

　　Expert advice: One of the joys of cycling is the variety of terrain: roads, dirt roads, forest trails, etc. The secret to increasing energy expenditure is to change the intensity. That is, ride fast for 30 seconds, then ride slowly for 30 seconds, and so on. If you are cycling indoors, you can increase the resistance within 1 minute and change the intensity to increase consumption.

　　Exercise frequency: Cycling three times a week, 45 minutes each time.

　　2. Running

　　Running (fast running and jogging) consumes a lot of physical energy and is absolutely effective in losing weight. It consumes an average of 600 calories per hour. Running exercises the whole body, which is especially beneficial for the cardiovascular system. It also exercises the back muscles, strengthens the abdominal muscles, and tightens the calf and buttock muscles.

　　Expert advice: running combined with abdominal exercises is a shortcut to get the vest line.

　　Frequency of exercise: If you are not used to running, you will have to gradually acclimate your body to the sport. When running for the first time, you can walk briskly for 20 minutes and then run for 20 minutes. Run three times a week, 45 minutes each time.

　　3. Boxing

　　For those who have a stressful job, boxing is the best exercise after get off work. Boxing exercises the arms, knees, waist, abdomen and calves. Hitting a sandbag for an hour can consume up to 800 calories.

　　Expert Tips: Boxing Pairs nerve It consumes a lot of energy, so don't exercise when you're very tired. You can usually combine it with some soothing exercises, such as cycling, jogging, etc.

　　Frequency of exercise: Boxing for one hour per week.

　　4. Skipping rope

　　Jumping rope is not controlled by the venue and is very effective in improving limb coordination and strengthening the cardiovascular system. In terms of weight loss, skipping rope is best for shaping slender arms and calves. Skipping rope for an hour consumes up to 850 calories throughout the body.

　　Expert advice: Don’t rush things. When you first start skipping rope, you can jump for 10 minutes and then gradually increase the time.

　　Exercise frequency: Jump rope for 20 minutes a week.