評論
打印
Chubby legs seem to be a problem by many people. However, toning and making your legs thin needs effective exercises to achieve what you want. Here are three simple leg exercises proven to get rid of those leg fats in just a week!
圓胖的雙腿對很多女性來說都是個大問題。使腿變瘦需要堅持鍛煉，下面有三種方法，能讓你在一周之中快速瘦腿。
If you want to get thin legs, you have wanted to get rid of muscle or fat for that's what comprises of the leg size. But what I'd recommend is to get rid of the leg fat, that's what you probably want. So, it's less wobbly and so it's smaller and thinner.
如果你自己來選，可能會想要肌肉和脂肪一起減掉，不過我建議你只減掉脂肪，這樣你才能擁有滿意的腿型。
Now, to reduce fat, there's a combination of things to achieve that. Firstly is by eating healthier. That means less calories, usually, and healthier, produced raw than processed food and less sugars.
要達到那個目的，需要綜合計劃，第一個就是飲食。也就是說你要吃卡路里含量更低的食物和粗糧，減少糖的攝入。
Now, secondly, it's by exercise. Now, any kind of exercise help burns calories, even heavy weight lifting burns a lot of calories. However, if you want to have thinner legs, I recommend doing some sort of endurance work.
第二，是鍛煉。任何的體育鍛煉都有助于燃燒脂肪，舉重也能消耗大量卡路里。但是你想瘦腿，所以我推薦你做一些耐力鍛煉。
Let me show you some few exercises. Firstly, I am going to show you jumping split squats, it needs a little bit of balance but it burns a lot of calories. It works a little bit on the muscles on your legs and it's not actually going to make your legs bigger, it just actually going to get them smaller.
我來向你展示幾個動作吧。第一種是換腿跳躍加下蹲動作，這需要一點平衡能力，但是效果真的不錯，能起到一定的鍛煉腿部力量的作用，同時還不會讓你的腿部變粗。
Keep the muscle, and lose the fat. Now, that's just a few. I'd recommend doing it for as long as you can, maybe a minute, two minutes, three minutes, really good, really heart rate's up.
保留肌肉，減去脂肪，現在只是演示的幾個動作，建議你在使用這種方法鍛煉時，盡量延長鍛煉時間。
Next, squats. Now, a lot prefer squats just for building muscle, that's not true. If you have a lot of heavy weights, yes, maybe it will build up your muscle.
下一個動作是體前屈，許多人用這種方式鍛煉肌肉，但其實只有負重情況下去做才行，否則效果不大。
But if you do it with no weight, with lots of reps, again, your legs will become toned and thinner. So to squat, stick my butt out a little bit, sit down, and I come up. You notice my hips, stick out and then I push my hips forward at the end.
但是如果在非負重情況下作大運動量的鍛煉，你的腿就會變結實變瘦。下蹲時臀部用力。像我這樣下蹲，起立。
Quick. Again, again and again and again. Maybe a hundred, two hundred, in a row, as many as you can.
加速，再來一遍，可能一百個，兩百個，總之能做多少做多少。
Finally, the squat thrust. Here, press-up position, jumping forward and back. That probably is the most difficult of the three exercises I have shown you, and again, do it as many as you can, maybe twenty, thirty, like any number.
最后一個動作是俯臥撐跳：雙手固定好姿勢，使用腰部力量，促使腿部向前跳，然后再跳回原狀。這是三個動作里最難的一個，也需要按能承受的最大運動量進行鍛煉。
So do these exercises everyday, everyday, and eat well, and your legs will be thinner within a week.
每天堅持做運動，注意飲食，這樣一周之內的腿就能瘦下來。
Thanks for watching video How To Get Thin Legs
謝謝收看本期“瘦腿計劃”節目。
