Exercising every day is not the most exciting thing to do but this show helps me a lot!!

每天鍛鍊不是最刺激的事情，但這個節目對我的幫助很大！！！。

It helps to eliminate fat deposits on the knees and hips that can appear even in slim people !!

它可以幫助消除即使在苗條的人身上也會出現的膝蓋和臀部的脂肪沉積物!

We work on the front back and inner part of your thighs. That's right kiss those thunder thighs goodbye

我們的工作是在你的大腿前部後部和內側。沒錯，吻別你那雷人的大腿吧

You can do this workout from the comfort of your own bed or couch and did we mention it takes only three minutes

你可以在舒適的床上或沙發上做這個鍛鍊，我們有沒有提到它只需要三分鐘。

Number one "Toning the front of the thighs"

第一條 "調理大腿前部"

Let's start with the front part of your thighs.

先從大腿的前段開始吧。

For this exercise you'll need to lie on your back with your arms at your sides

在這個練習中，你需要仰面躺下，雙臂放在兩邊。

Raise your legs so that they make a 90 degree angle with your body and point your toes

抬起雙腿，使其與身體成90度角，腳尖點地

Don't bend your knees in this position. They should be as straight as possible

在這個位置不要彎曲膝蓋。膝蓋要儘量伸直

Now bend and straighten your knees one at a time

現在一次彎曲並伸直你的膝蓋

Your hips shouldn't move at all so don't bend your knees towards you.

你的臀部根本不應該移動，所以不要把膝蓋彎向你。

Keep the 90 degree angle at the hips repeat this exercise ten times on each leg

臀部保持90度角，每條腿重複這個練習十次。

So are you ready to try it, let's do it

那你準備好了嗎，我們來做吧。

This exercise works in toes not only your quads

這個練習不僅在腳趾頭工作，你的四頭肌

But also your knees and abs don't forget to keep your knees together and your thigh muscles tensed

但同時你的膝蓋和腹肌也別忘了保持膝蓋併攏，大腿肌肉要繃緊

Are you feeling the burn, that's a good sign it means you're doing it, right

你是否感覺到灼熱，這是一個好兆頭 這意味著你在做，對不對？

Three two one nice job

三、二、一，幹得好

Now let's see what the next exercise is all about

現在讓我們來看看接下來的練習是什麼吧

Number two toning the back part of the thighs.

二號調理大腿後側部分。

The exercise we're going to do now has two parts the first part is sort of like the previous exercise

我們現在要做的練習有兩個部分 第一部分有點像之前的練習。

Only your toes won't be pointed so start by lying on your back legs raised and toes pulled towards your body

只是你的腳趾不會被指著，所以先仰臥，雙腿抬起，腳趾向身體拉去

Hold your knees together and bend them one by one

將膝蓋併攏，然後逐一彎曲

Your toes should always be pulled toward your body and your heels should touch your buttocks each time you bend your leg

你的腳趾要始終向身體方向拉，每次彎腿時腳跟都要觸及臀部。

Don't forget about this. It's very important repeat this ten times for each leg

不要忘記這個。很重要，每條腿都要重複十次。

The clocks ready, it's time to start

時鐘準備好了，是時候開始了。

This complex exercise works in tones the front and back part of the thighs knees and abs keep going

這個複雜的練習工作，在調和大腿膝蓋和腹肌的前部和後部繼續下去。

One last time

最後一次

wonderful !

妙不可言

Now let's try the second part.

現在讓我們試試第二部分。

The initial position is again lying on your back legs raised, but this time leave your knees slightly bent

最初的姿勢是再次仰臥，雙腿抬起，但這次要讓膝蓋微微彎曲。

Swing your legs towards you by raising your buttocks off the floor and keeping the leg muscles flexed repeat 20 times

將臀部抬離地面，保持腿部肌肉彎曲，向你擺動雙腿，重複20次。

And go

而去

Get those butts off the floor no cheating

把那些屁股拿開，不要作弊！

If you're feeling the tension in your hamstrings and a slight burning as well

如果你感覺到腿筋的緊張和輕微的灼熱，以及

You're doing everything just fine this shows that the exercise is working the way it should no pain no gain

你做的一切都很好，這說明鍛鍊的方式很有效 沒有痛苦，沒有收穫。

a couple more seconds

幾秒鐘

Done ! and now the final exercise awaits you

完成了！現在，最後的練習在等著你。

Number three toning the inner part of the thighs

第三種調理大腿內側的方法。

Last but not least is the inner portion of your thighs because let's be real who loves inner thigh chafing yeah nobody

最後但並非最不重要的是你的大腿內側部分，因為讓我們是真實的，誰愛大腿內側的摩擦耶沒有人。

So just lie on your back keeping your legs raised

所以，只要仰臥，雙腿抬高就好了

But this time cross your right ankle over your left one both legs should be tense and pressed against each other

但這次把右腳踝交叉在左腳踝上 兩條腿要繃緊，互相壓住

Bend your knees out to the sides to do a "plié" and then return to the initial position

膝蓋向兩邊彎曲，做 "plié"，然後回到初始位置。

Repeat 10 times with your right leg over the left and 10 times with your left leg over the right

右腿在左腿上重複10次，左腿在右腿上重複10次。

So get to it

那就去做吧

This exercise is incredible for working and toning your upper legs buttocks and abs make sure that your legs are always

這項運動是令人難以置信的工作和調理你的上腿臀部和腹肌，確保你的腿總是

flexed and pressed against each other during the exercise

練習時屈曲和壓迫對方。

You should feel the pressure in your legs to know that you're giving the muscles of do it workout

你應該感覺到在你的腿的壓力，知道你給肌肉的做它的鍛鍊。

We're almost done

我們就快完成了

and

和

That's it ! you did it !

就是這樣，你成功了！

It wasn't so bad was it ?

也不是那麼糟糕，對吧？

Hit that like button so you can come back to this video every day and do these exercises with us

點擊 "喜歡 "按鈕，這樣你就可以每天回到這個視頻，和我們一起做這些練習。

You won't be disappointed with the results you can also check out this video that gives a unique and easy 1 month program

你不會失望的結果，你也可以看看這個視頻，給出了一個獨特的和簡單的1個月的計劃。

That will help you get perfect looking legs. It'll leave you with some seriously impressive results that even Taylor Swift will envy

這將幫助你獲得完美的外觀腿。它會讓你得到一些令人印象深刻的結果，甚至泰勒-斯威夫特都會羨慕不已

And now it's bonus time

現在是獎金時間

Apart from all the obvious pros one of the biggest advantages of this set of exercises

除了所有顯而易見的優點外，這套練習最大的優點之一是：1.

Is that it can be very useful for those who suffer from swollen legs and varicose veins

是，它可以是非常有用的那些誰遭受腿部腫脹和靜脈曲張的人

But what is swelling pain and weakness in the legs are caused by disease ?

但什麼是腿部腫痛和無力是由疾病引起的？

But by an unhealthy lifestyle like sedentary work the wrong shoes or a lack of physical exercise

但由不健康的生活方式，如久坐工作的錯誤的鞋子或缺乏體育鍛煉。

If you fall into this category

如果你屬於這種類型

expert suggests three simple rules

專家建議的三個簡單規則

Rule number one walking

規則一：行走

As surprising and strange as it might sound the more you walk the less swelling and pain you'll have in your legs

雖然聽起來很奇怪，但你走得越多，腿部的腫脹和疼痛就會越少。

but you'll absolutely have to have comfortable Footwear

但你絕對要有舒適的鞋類。

An optimal amount of walking is 30 to 60 minutes three times a week

最理想的步行量是每週三次，每次30至60分鐘。

In order to speed up blood flow walk for 10 minutes every two hours

為了加快血液流動，每兩小時步行10分鐘。

You'll feel much better especially if you have somewhere nice like a park or trail to do your walking

你會感覺更好，特別是如果你有一個漂亮的地方，如公園或小徑做你的步行。

Rule number two exercise for the ankles

規則二練習腳踝

What's great about this one is that you can do it anywhere at any time so no excuses

這個最大的好處是，你可以在任何時間任何地點做，所以沒有任何藉口。

Simply bend your ankles 20 to 30 times pulling your toes toward and away from your body

只需彎曲腳踝20至30次，將腳趾向身體方向拉動，並遠離身體。

This exercise improves blood circulation and helps remove excess liquid

這個運動可以促進血液循環，幫助清除多餘的液體。

Doing this regularly will definitely make a difference in your life

經常這樣做，一定會讓你的生活有所改變。

Rule number three swimming

規則三游泳

If you're into fitness over swimming or water aerobics

如果你喜歡健身，而不是游泳或水中有氧運動。

Struggling against the water pressure whoops improves blood circulation in the limbs

掙扎在水壓呼呼聲中，促進四肢血液循環。

It's good not only for your legs, but for your whole body as well, plus, it's really fun !

它不僅對你的腿部有好處，而且對你的整個身體也有好處，而且，它真的很有趣!

Do you know any other exercises that work like magic for the legs tell us in the comment section below

你知道任何其他的練習，工作像魔術一樣的腿告訴我們在下面的評論部分。

Don't forget to give us a like and share this video with your friends subscribe to our Channel and

不要忘了給我們一個喜歡，並與你的朋友分享這個視頻訂閱我們的頻道和

Always stay on the bright side of life

始終保持生活的光明面

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