Fitness thighs thicker

In our lives, many people have very rough thighs. Perhaps the reason for their rough thighs is that they do too much exercise. Just like when we are running, if the running posture is not correct, it is easy to cause fat accumulation, which will cause the thighs and calves to become thicker. And after doing exercise, we must pay attention to stretching. So what should we do if fitness makes the thighs thicker?

First of all, the basic reason why women have thick legs is fat. High body fat and little muscle form fat-type thick legs. But will squats make your thighs thicker? The answer is: yes. Many girls may be scared when they see this, but squats can stimulate leg muscles and make them grow. Of course, the increase in muscle length will help girls realize their dream of having a peach buttocks. But what if you want chopstick-like legs and a perky butt? I guess only Photoshop can do that.

But squats are not scary. While growing muscles, they will reduce the circumference of your thighs because they consume fat at the same time. Your legs will become tighter and more graceful, instead of being a lump of meat when pinched. The core muscles involved in doing squats are the legs, buttocks, and waist and abdominal core muscle groups, which will consume a large amount of fat energy and are an excellent exercise for the lower limbs.

But if you find that your buttocks have not changed after doing squat training for a period of time, while the circumference of your thighs has become thicker, then you are doing it wrong. More stimulation to the leg muscles will cause lower back pain.

So now let's introduce the correct squat method:

(1) First, we stand in a standing position with our feet shoulder-width apart and our toes slightly pointed outward.

(2) Secondly, when squatting, you should make sure that your thighs are parallel to the ground. It is best to find a mirror and always pay attention to the relative positions of your waist, hips, and legs when squatting, rather than blindly relying on your own feelings.

(3) Then, when squatting, the knees can actually cover the toes. Previously, many people said that the knees should not exceed the toes when squatting. This practice is actually aimed at people with knee injuries. So if your knees are healthy and you want to lift your butt, you can safely let your knees cover your toes.

(4) Finally, be sure to activate your buttocks muscles before practicing squats. For example, use a foam roller on your buttocks and front thighs, or do hip bridge exercises.

The toes need to be abducted in a certain direction so that the knees can be abducted to better stimulate the gluteus maximus muscle group. If you have trouble locating your gluteus maximus, tighten your buttocks and you will be able to feel the exact location. The range of the squat can be that the hips are slightly below the level of the knees, and the pelvis should not be flipped, which is the correct range of the squat. Any deeper and it will create unnecessary pressure on your lumbar spine and may cause you to fall.

Another thing is to keep your spine neutral and not bend your spine and back to make it easier to squat.

Several ways to squat:

1. Bodyweight squat

This is a freehand squat that relies entirely on your own strength and without any equipment. You can practice it in any open space.

This movement can exercise the vastus medialis and our quadriceps. When doing this exercise, you need to keep the core muscles of the waist and abdomen tight, and do not flip or inward the pelvis and knee joints. Please refer to the correct method mentioned above for details.

2. Lunge

You can use dumbbells for this exercise, or you can do it with your bare hands. Find a board, stand with your back to one leg, put your foot down and squat. The key is to tighten your core and keep your spine upright.

3. Barbell Front Squat

This is a weighted squat training method that requires the participation of a barbell. At this time, you need a barbell that can bear the weight. Place the barbell between the clavicle and the anterior bundle of our deltoid muscle, straighten your back, and tighten your shoulder blades, that is, tighten your back to make it clamped. Then lower yourself into a squat.