This is Your Slim Leg Training Plan, 6 Exercises to Burn Fat and Transform Your Long, Beautiful Legs
Possessing long and firm legs is absolutely the standard for a 'fairy'! However, most office workers and students suffer from swollen legs due to prolonged sitting, which makes them become thicker. Looking down at their elephant legs, sadness flows into the river…
The beautiful summer is coming, and you really don't want to only wear wide-leg pants and long skirts because of your thick legs? No, you don't! After all, short skirts and shorts are the correct way to open up in summer! Therefore, it's time to do targeted strength training for your legs. Some girls may have such concerns…
These concerns can be easily dismissed! You should know that cyclic hormones play a vital role in muscle development. And women's cyclic hormones are far lower than men's, and their muscle fibers are also less than men's, so it's difficult to build such large muscle blocks in a natural state.
Below, we'll introduce 6 models of hip and leg exercises to help everyone achieve long and firm legs! Quickly collect!
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Dumbbell Squats
1. Hold one dumbbell in each hand, with your legs roughly at hip width. Keep your arms at the sides of your body, your chest up, and your spine straight (see diagram a).
2. Slowly lower your body until your thighs are almost parallel to the ground (see diagram b), pause for a moment, and then return to the starting position.
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Dumbbell Lunges
1. Hold one dumbbell while standing, with your arms hanging at your sides (see diagram a).
2. When your left foot steps forward, keep your spine straight, and let the leg that stepped forward be parallel to the ground, while the leg behind your knee bends down (see diagram b). Push yourself back to the starting position, and then step with your right foot forward.
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Kettlebell Squats
1. Stand with your legs wider than your hips, with a slight bend in your knees, and your chest up. Hold the kettlebell with your hands forward (see diagram a). Start leaning from your hips as you bend your knee joints, lowering the kettlebell between your legs (see diagram b).
2. When standing up, push your hips and kettlebell forward, straighten your body, and lift the kettlebell to your head or as high as possible (see diagram c). Return to the starting position and repeat the action.
Kettlebell Squats Lateral Leg Raise
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1. Stand with your legs wider than your hips, with your toes slightly outward. Hold the kettlebell in front of you, with your elbows slightly bent (see diagram a). Bend your knees and lower your body into a squat position (see diagram b).
2. When standing up, push off with your right foot, then raise your right leg, shifting your weight to your left leg, while simultaneously raising the kettlebell overhead (see diagram c). Slowly lower your body back into the squat position. Switch to the other side and raise your left leg, repeating the above action.
Seated Leg Extensions
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1. Sit on a leg extension bench, with your back leaning against the middle of the backrest. Your feet are placed on the pedal, with the foot spacing the same as your shoulders. Press down on the pedal, release your hands, and simultaneously extend your legs to a comfortable position (see diagram a).
2. Place your feet flat on the pedal. Lean back against the pad. Slightly pause, then push the pedal backward until your knee joints are almost fully extended, but still slightly bent (see diagram b).
Seated Leg Stretching
1. Sit on a leg stretching machine, with your knees located at the edge of the seat. Adjust your body position as needed (see diagram a).
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2. Extend your legs until your knees are fully extended (see diagram b). Focus on the contraction of your quadriceps, and control the descent of the weight plate, do not let it drop suddenly. Repeat the action.
Today's sharing is over here. If you want to learn more about female strength training, you can refer to 'Female Strength Training Guide' for learning.
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The above content comes from 'Female Strength Training Guide'
Authorized to be published by People's Post and Telecommunications Press
