In order to have a pair of long legs, in addition to continuous hard training, classic training methods such as squat, hard pull and hip boxing are essential. Those artists who can keep fit are basically young and energetic!
You will see many artists insist on slimming and becoming beautiful. Sometimes they can't help it, but being watched by people around them, they are forbidden to eat directly in the supermarket. Strict diet control is their first and most important rule.
Going against the sky, long legs look good, and wearing clothes is beautiful! Only by persisting in exercise, as always, aiming at fitness and shaping yourself better, and persisting for one or two years or three or five years, you will see amazing changes in your body shape. In fact, you insist on the accumulation of fitness on weekdays, but every little makes a mickle, and gradually you become the person you have always admired!
You may want to do many things at once, but fitness is almost impossible! So, stick to it, and your fitness effect will be visible! Come on!
Such beautiful long legs only need to do the following actions for at least half a year, and your leg muscle lines are quietly changing!
1.8 squats with feet open (4 groups *20 squats)
After the feet are spread about two shoulder widths, the toes are spread out, the hands are folded in front of the chest, the upper back is straight, the head is raised, the eyes are looking straight ahead, and the center of gravity of the body is lowered. The body squats until the thighs are just parallel to the ground, and the upper back is kept in a straight posture.
After the core is tightened, the legs move up slightly for a certain distance to bend the knees slightly. Then, as the center of gravity drops, the thighs return to a position parallel to the ground, and the upper body always maintains a posture.
In this way, the last time, a total of 20 exercises is 1 group.
2. Weight dumbbell squat (4 groups * 15 times)
First, put a dumbbell weighing 6 or 8BLs on your chest with your hands, and open your toes about two shoulder widths. Don't hunch your back, look around. Hold the dumbbell in both hands and raise it to the top of your head.
After the core is tightened, as the body's center of gravity drops, the body slowly squats until the hips sit down to the lowest point and the upper back remains straight. At the same time, the arm holding the dumbbell also moves down to the chest, and the dumbbell is placed at shoulder height. Look straight ahead.
Then repeat the following 14 times, with a total of 15 times as a group.
Pay attention to tightening the core muscle group-abdomen during exercise, and adjust the breathing and exercise rhythm.
3. Dumbbell lifts on both sides (4 groups * 15 times)
When the body is upright, the two feet should be set at a distance of about one shoulder width, and then a dumbbell with the required weight of the training target should be placed on the outside of each foot. First, hold the dumbbell on the outside of the left foot in the left hand until the body stands upright with the rise of the center of gravity, then place the dumbbell on the left hand at the same height as the left shoulder, and then place it near the left side of the head.
Then slowly put it back on your left shoulder, then squat down with your body, put the left dumbbell back on the outside of your left foot, and hold the dumbbell on the outside of your right foot with your right hand. As you get up, move the dumbbell in your right hand to the same height as your right shoulder, and then move it to the top of your head with your ear. Then slowly return to the left shoulder, and then with the squat, put the dumbbell of the right hand back to the outside of the right foot.
One left and one right is once, and 15 times is 1 group.
4. Weighted barbell lunge (4 groups * 15 times)
Find the barbell with the target weight of this training, put it on your shoulders, then stand back and forth with your legs apart, lift your heel off the ground with a lunge distance, keep your upper body straight, and hold both ends of the barbell with your hands.
After the core is tightened, the body squats down with the fall of the center of gravity until the knee joint of the hind leg touches the ground, keeping your front legs and thighs parallel to the ground and your calves vertical to the ground, then getting up with the rise of the center of gravity, and sprinting your feet back and forth to the starting position.