The best performance training OPT model of the National Academy of Sports Medicine NASM tells us that our strength training is divided into 5 training stages: stability endurance, strength endurance, muscle hypertrophy, maximum strength and explosive power, if your training intensity Reach 75%-85% of 1RM, train 6-12 times in each group, train 3-5 groups, train at a medium repetitive rhythm, and enter the training strategy of muscle hypertrophy, so that your leg muscles will only be more It's getting bigger and bigger.
We need to lower our training load, train with a lighter load and more reps, let ourselves train under the strategy of muscle endurance, and not let our training load be too heavy. Today, we use gym Resistance bands with a small training load for leg shaping training to help you sculpt thin leg muscle lines. This gym Resistance Band leg shaping training program includes a total of 4 training actions, each of which completes 1 set of training and 3 sets of circuit training as required times, and keep training for 4-6 weeks. Training Action 1 ① Standing on one leg facing the single sofa, fix one end of the gym resistance bands to the sofa leg and put the Other end on the suspended foot. The hand on the side of the suspended leg rests on the armrest of the sofa to stabilize the body, and the hand on the side of the supporting leg is akimbo. ② Squat the supporting leg first, and in a semi-squat position, push the suspended leg backward and straight leg straight. After retracting, stand up the supporting leg, and then push the suspended leg back straight, while bending the upper body forward. Keep your body balanced. ③ Keep your knees aligned with your toes when you squat with your supporting legs. After squatting, your knees do not exceed your toes. ④ Train 10 times on each side. 
Training Action 2 ① Lie on your side on the ground, with your upper legs akimbo, put a gym resistance bands above your knees. ② Raise the straight leg of the lower leg first, and then lower the lower leg, and then raise the upper leg to the straight leg. ③ Keep the upper body straight and stable during training and avoid lumbar flexion. ④ Train 15 times on each side. 
Training Action 3 ① Lie on the ground with your back to the single sofa, flex your elbows on the floor, fix one end of the gym resistance bands on the sofa leg, and put the other end on the ankle of one foot. ② Pull up the knees with the gym resistance band, and then slowly return to the starting position. ③ Place your elbows directly under your shoulders, your hands are parallel to your forearms, and your upper body should be straight. Tighten your abdominal muscles and hips to avoid bending the lumbar spine. ④ Train 15 times on each side. 
Training Action 4 ① Sit on the armrest of the single sofa, with hands on hips, fix one end of the gym resistance bands to the back of the sofa leg, and put the other end on the ankle of one leg. ② Straighten the calf forward, when the whole leg is parallel to the ground, then bend the calf back. ③ Keep your thighs parallel to the ground and keep your thighs still during training. ④ Train each leg 12 times. 
If you want to see the effect of thin legs faster, you also need to control the diet at the same time of leg shaping training, combined with aerobic exercise, improve body metabolism, and burn more calories. When the body's whole body fat level decreases, our leg fat can be reduced with the progress, so as to achieve the goal of thin leg training.
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