1, inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.

2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.

3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.

Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.

1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.

Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, it means that you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.

The standard of beautiful legs

Beautiful legs are legs with five places close together and four places with gaps. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. Except for ...

In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.

thigh

You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.

Remove excess fat from the legs (per day 10 second)

1. Lie on your side on the floor and straighten your feet.

2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.

main points

In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.

Exercise the tension of leg muscles (daily 10 second)

1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.

Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.

In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.