We usually do leg exercises, less exercise to thigh side of the fat. Therefore, compared with the fat on the inside of thigh, the fat on the outside of thigh needs to focus on weight loss. So, how thin is the outer thigh? How to reduce the most effective thigh outside? And the fat outside thigh is not meat, but your muscle group is too developed. How should we deal with this situation?
The fat outside thigh is not necessarily meat
The outside of the thick leg not only makes the body shape very large, but also easy to appear the hip is flat and flat, and the legs are short and thick. But most people are fat inside their legs because they are too fat and their muscles are weak. But thigh outside fat, may be completely different situation! Don't believe you to pinch your thigh outside, really have a grasp of a loose fat?
Most people have not to have more meat, but the related muscle groups, quadriceps and lateral thigh muscles are developed too much! For example, some people even if the whole body thin, thigh inside are not close, the outside of the leg seems to be drum; And bodybuilders, such as the body fat is lower than 5%, thigh outside is also very strong that is the truth.
How thin is the outer thigh: the key is to develop the gluteus muscle
From the above, the fat outside thigh is not necessarily meat, if it is meat can be reduced by general aerobic exercise and diet control, but most people are developed muscle groups, at this time, the method of thigh reduction is completely different.
(link: best way to thin thighs)
The main reason is that there are no specific major muscle groups, mainly in the quadriceps, rectus femoris and lateral thigh muscles. And want to thin thigh outside, do not let these muscle group too developed is the key! For example, fat outside thighs, but also through running, squatting to reduce fat, the result will only be trained to quadriceps, the more rough training
Therefore, to make the thigh thin, let the excessive force of the lateral related muscle group reduce the force, the key is to balance the force muscles, develop the gluteus muscle!
How thin is the outer thigh: three high-efficiency actions for the gluteus muscle
1 boxing side kick
Action steps:
(1) Stand naturally, open both legs and shoulder width, hands in front of chest;
(2) The single leg is raised side by side, and the hip is fully contracted and paused for 1-2 seconds;
(3) Slowly lower, change the other foot, repeat.
Action effect:
The physiological function of the gluteus muscle is responsible for the hip extension and single leg movement. From the action itself, the side kick of boxing perfectly fits the force requirements of the gluteus muscle, and is an efficient middle gluteus muscle activation action.
Action points:
(1) The movement process needs not to be too fast, the focus is to open the hip joint and feel the hip force when raising the leg.
(2) Because the side kick of boxing is self weight training, the training intensity is small, it is recommended to put it before the training of hip leg, as a warm-up action, activate the gluteus muscles and find the hip force feeling.
