Home Efficient Leg Training Program | Develop thigh seams and tighten thighs
Family effective chimney plan
① Warm up fully before practice.
Turn jumps on and off.
Jump your legs out.
The distance between the legs is greater than the shoulder width.
Cycle 2 groups, 20 times in each group.
or
Raise your legs.
Stand upright and tighten the iron core.
Lift your legs and jump quickly.
Cycle 2 groups, 20 times in each group.
Family effective chimney plan
② Stretch the lower limbs before training.
Dynamic stretching of inner thigh
Feet apart twice shoulder width.
Put your weight on one leg and alternate back and forth.
Each group circulates 2 groups * 16 times.
+
Frog stretching
Knees are wide open.
Keep the inner feet and calves close to the ground.
Cycle 2 groups * each group 16 seconds.
Family effective chimney plan
③ Formal group training plan
Sumo squat
Legs apart, slightly wider than shoulders.
Exhale, sit up straight and put your hips under your hips.
Cycle 4 groups, 20 times in each group.
+Step forward and get down.
Legs apart, one leg forward.
The front side of the thigh is parallel to the ground, and the hind legs squat down.
Cycle 4 groups, 20 times in each group.
+supine straight leg opening and closing
Lie flat with your hips on the ground and your legs up.
Exhale, legs apart.
Cycle 4 groups, 20 times in each group.
Family effective chimney plan
③ Formal group training plan
Swing leg of left gluteal bridge
Straighten your right leg and lift your top buttock.
Inhale, fall, and exhale.
Cycle 4 groups, 20 times in each group.
+Swing leg of right gluteal bridge
Straighten your left leg and lift your top hip.
Inhale, fall, and exhale.
Cycle 4 groups, 20 times in each group.
+Lateral lunge dynamic cycle
Feet apart twice shoulder width.
Put your weight on one leg and alternate back and forth.
Each group circulates 2 groups * 16 times.
Family effective chimney plan
④ Relax the lower limbs after practice.
Stretch the inner thigh in sitting position.
Sit with your feet together.
Keep your knees apart to both sides and keep a sense of stretching.
Hold for 30 seconds.
+Cross bend and stretch
Straighten your legs to both sides.
Lean forward slightly and feel the tension inside.
Hold for 30 seconds.