5 lower body movements efficient fat-burning thin legs sculpture peach buttocks

The training of large muscle groups of the lower limbs is never easy, many people feel some fear on the day of the training legs after the practice feel that the two legs are not their own, in the training, is to be hard on yourself, no-load training, equal to no training.

Legs are not only the foundation of our body, need to focus on strengthening the lower limb strength, while the training of large muscle groups will also consume more of your calories, helping you burn body fat faster, with the reduction of body fat, thigh circumference will also shrink, coupled with the shaping of the leg muscle line, but you will also receive a good lean leg training effect.

Today's leg training requires the use of professional fitness equipment, you need to go to the gym for training, each action in accordance with the following requirements to complete a set of training, cycle training 3 sets.

Training movement 1 

Straddle Lift Kettlebell Straddle Pull

① Place the two pedals parallel to each other, leaving a certain distance between them, stand with your legs on the pedals, lift the kettlebell with both hands in front of your body, and bend your upper body slightly forward.

② bend your knees and squat down, try your best to squat down so that the kettlebell is below the top surface of the pedals, and then stand up with your legs.

③ squatting knees to the toes, while keeping the back straight do not bend over.

④ Train 10 times.

Training movement 2 

Hip Thrust barbell hip punch

① Sit on the ground with your knees bent, place the barbell at the hip by resting the lower edge of your back shoulder blades against the edge of the jump box.

② Tighten the glute muscles and push the barbell upward, staying at the top of the movement for 2 seconds, then slowly lower the dumbbell.

③ Keep the barbell suspended at all times during training, but if you have a large barbell load, it is possible to place the barbell on the ground. Also, keep your head still during training and keep your eyes looking in the direction between your legs, not in the direction of the ceiling above as your hips push up.

④ Training 10 times.

Training movement 3 

Good Morning

① Open your legs slightly wider than your shoulders, hold the barbell bar at the position of the oblique muscles of the shoulders, and hold the barbell with your elbows bent.

② Bend your legs slightly, bend your upper body forward while pushing your hips backward.

③ Keep your upper body flat and straight while training, and avoid bending your back.

④ Train 10 times.

Training movement 4 

Leg Press leg raise

① Lie on your back on the leg press machine, open your legs shoulder-width apart and step on the pedals, hold your upper body firmly against the backrest and hold the handles on both sides with both hands to stabilize your body.

Release the locking device, lower the pedals with your knees bent, and then push your legs straight.

This is a good way to protect your lumbar spine during the stirrups.

④ Train 10 times.

Training movement 5 

45° Back Extension 

① Lie on a Roman chair with your upper body straight, tilt your body at 45° to the ground, and hold a barbell piece with your hands in front of your chest.

② First lower the upper body forward, when the upper body and legs at 90°, then raise the upper body upward until the body is in a straight line.

③ When bending downward, always keep your upper body flat and straight, do not bend, straighten your body when it is in a straight line, do not overreach.

④ Train 10 times.