Preparation: Stand with your back against the wall, put the fitness ball on your back, keep your feet shoulder-width apart and slightly forward, keep your upper body vertical to the ground, put your hands across your shoulders, and keep your hips straight ahead. Don't lean forward too much.
Action solution: prepare for the action, with your back to the ball, your hips stable and vertical downward, your knees facing your toes, and squat 90 degrees. When squatting, the thighs are parallel to the ground and the body posture is like a chair. When squatting, tighten your thighs and hips, slowly straighten your knees, get up, and return to the ready action. Pay attention to the frequency, take three shots, stay for five seconds, and squat slowly. A group 15-20 times, do three or four groups, each group is separated by one minute. It helps to fully stimulate thigh muscles, enhance the strength of lower limbs, and make leg lines perfect and beautiful. Action reminder: the body can be slightly tilted at the starting position, and the back is close to the fitness ball during exercise. When squatting, the knee joint should not exceed the toes, and be careful not to buckle inside and outside, otherwise the knee joint pressure will be too high. Don't lean forward and backward too much, so as not to reduce the strength of your legs. When squatting, pay attention to the position of pelvis and thigh not less than 90 degrees or more than 90 degrees.
Action 2: Lie on your side and lift your legs outward.
Preparation: Elbows support your body and lie on your side. When lying on your side, your whole body is perpendicular to the ground, your legs are close together, and your abdomen and back are tightened.
Action solution: lift sideways, tighten the thigh, exert force to the outside, lift until the muscles on the outside of the thigh are tightened, and stay for 10 second. One leg moves alternately, each group 15-20 times. Switch sides and do two or three groups each. Action reminder: don't lean back during exercise, pay attention to control, stretch the knee joint as far as possible, tighten the instep and lengthen the leg lines.
Don't move too fast, but keep your posture slowly: only by keeping a fixed posture can your muscles be exercised.
skill
Women who love beauty often focus on how to shape the abdomen, buttocks and waist, while ignoring another important part of the body, that is, the legs. For women whose legs are too fat and want to slim their legs to enhance their sense of lines, the following dynamic exercises will help you "strengthen" the beauty of your legs. In order to make the legs more slender and symmetrical, it only takes 10- 15 minutes at a time, at least 3-5 times a week. You can adopt the exercise mode of "less times and more groups" to better reduce fat and shape, and insist on effective exercise to achieve the best stovepipe effect. The intensity of exercise can be gradually increased to prevent joint injury in some parts of the body during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time to do exercise now is about 1-2 hours before meals, such as early morning and afternoon. After doing leg exercises, you can also do proper stretching to promote blood circulation in your legs. Healthy and energetic beauty can better reflect the charm of women.