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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!
圆胖的双腿对很多女性来说都是个大问题。使腿变瘦需要坚持锻炼，下面有三种方法，能让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.
如果你自己来选，可能会想要肌肉和脂肪一起减掉，不过我建议你只减掉脂肪，这样你才能拥有满意的腿型。
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.
要达到那个目的，需要综合计划，第一个就是饮食。也就是说你要吃卡路里含量更低的食物和粗粮，减少糖的摄入。
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，是锻炼。任何的体育锻炼都有助于燃烧脂肪，举重也能消耗大量卡路里。但是你想瘦腿，所以我推荐你做一些耐力锻炼。
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.
我来向你展示几个动作吧。第一种是换腿跳跃加下蹲动作，这需要一点平衡能力，但是效果真的不错，能起到一定的锻炼腿部力量的作用，同时还不会让你的腿部变粗。
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，减去脂肪，现在只是演示的几个动作，建议你在使用这种方法锻炼时，尽量延长锻炼时间。
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.
下一个动作是体前屈，许多人用这种方式锻炼肌肉，但其实只有负重情况下去做才行，否则效果不大。
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.
但是如果在非负重情况下作大运动量的锻炼，你的腿就会变结实变瘦。下蹲时臀部用力。像我这样下蹲，起立。
Quick. Again, again and again and again. Maybe a hundred, two hundred, in a row, as many as you can.
加速，再来一遍，可能一百个，两百个，总之能做多少做多少。
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.
最后一个动作是俯卧撑跳：双手固定好姿势，使用腰部力量，促使腿部向前跳，然后再跳回原状。这是三个动作里最难的一个，也需要按能承受的最大运动量进行锻炼。
So do these exercises everyday, everyday, and eat well, and your legs will be thinner within a week.
每天坚持做运动，注意饮食，这样一周之内的腿就能瘦下来。
Thanks for watching video How To Get Thin Legs
谢谢收看本期“瘦腿计划”节目。
