● At the same time of aerobic training, it is necessary to cooperate with equipment practice and carry out weight-bearing exercise;
● Skinny leg exercises every day 15 minutes, and each movement is done symmetrically and alternately, and the order can be changed casually;
● Do 10 ~ 15 for each movement, pay attention to adjusting breathing, and exhale and inhale hard to relax and recover;
● Be sure to adjust your diet, eat less oil and salt, and pay special attention to the daily salt intake of no more than 6 grams, so as to avoid excessive accumulation of sodium ions in the body, leading to leg edema. Remember: no exercise+sedentary+high heels = edema;
● Drink 2 ~ 3 liters of water every day. If you eat too much salt, you can drink more distilled water, exercise more and sweat more.
Specific actions are as follows:
Stand with your legs up.
A. Stand with your hands drooping naturally. When lifting the leg, don't let the upper body touch the leg, keep the body stable, gather the strength of the thigh, make the front side of the thigh flush with the ground, and the toes naturally droop.
B. Starting from action A, open the hip joint so that the bent leg and the body are on the same plane;
C from action b, buckle the hip joint, hold the right knee with your left hand and stretch the quadriceps lateralis femoris.
Arrow squat
Open your legs back and forth, and the leg spacing is roughly shoulder width. Hold your waist with your hands and exhale. Be careful that the knees of the front legs do not exceed the toes. When your hind legs are bent, your thighs are basically perpendicular to the ground.
45 degree forward kick
When standing and kicking forward, keep your toes straight and the included angle between your legs is 45 degrees. Don't emphasize the height of the kick. When kicking back, you can relax your knees and bend slightly. Be careful not to use explosive kicking. Move slowly and rhythmically.
Quadriceps femoris stretching
When standing as shown in the figure, be careful not to lean forward when your legs are bent, keep your upper body upright, tighten the iliopsoas muscles (that is, the muscles connecting thighs and abdomen on both sides of your back), and keep your heels close to your hips for 3 ~ 5 seconds.
Kick back and forth.
Bend over on the fitness ball, balance your hands, straighten your legs, and lift your legs up without explosive force. Use the muscles of the back and buttocks to drive your legs up.
Tips:
1. Be careful not to bend your knees over your toes when bending your legs.
2. Keep the heel of the hind leg always lifted off the ground, and try not to touch the ground with your knees.