1, stretching calf and abdominal movements
When sitting in a chair, your legs naturally droop, or you can sit on the bed and put your legs flat. First relax for 65,438+05 seconds, and then tilt your feet as much as possible as shown in the figure. At this time, you will feel sore in your calf, then stay on it for 10 second, finally relax for 15 second, and then do it for the second time, so do it for each foot eight times and then change the foot eight times, one *.
2, calf massage
In order to prevent the calf from developing into muscle massage, it should be very hard, not the kind of stretching massage, but the kind that will be sore. For the calf part, press hard to soften the muscles, then massage from the ankle up through the calf to the knee, and massage from bottom to top. When you massage, try to relax your calf, probably in the sitting position shown in the above picture, bend your knees, let your calf droop naturally, and then massage as above.
3. The stovepipe method of changing muscle types
First, hit the inner and outer thighs.
1. Sit on the ground and gently pat the outside of your legs with your fist.
2. Open your legs and pat them with your fists.
Second, lunge leg press.
1, put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward.
2. Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and try again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible.
Third, stretch on your back
1, bend your knees and sit down with your calves as close as possible to your thighs and hips, and put your hands behind your back.
2. Lie down slowly until your body is close to the ground, with your hands flat and straight at your sides. Action lasts 15 to 30 seconds. Do it once a day.
Fourth, pre-stack leg press.
1. Sit on the ground with your legs crossed and overlapping, with your hands in front.
2. Press the body forward slowly, and look down at the neck and head 15 to 30 seconds. Switch left and right legs, overlap. Do it again.
Extended data:
Skinny leg exercise
Slender legs and sexy hips are two indispensable parts of a beautiful figure. Today, Bian Xiao will share with you the way to lift your hips with thin thighs, and five tricks will make you have invincible legs!
The first trick: beautiful legs and beautiful buttocks.
Beautiful legs: eliminate excess fat on the thigh side
Firming buttocks: eliminating buttocks fat
Preparation: First lie prone, then bend your knees. At first, it is best to put the heel close to the hip, so that the hand can better grasp the ankle.
After grasping your hands, slowly let your upper body off the ground and push your feet back. In this way, you will have the strength to hold hands with your feet, so that your upper body will be farther off the ground and your knees and thighs will be as far away as possible. At this time, your ass will feel super tight, of course it will be very sour, but you have to stop here for a minute.
The second measure: beautiful legs and beautiful buttocks.
Beautiful legs: eliminate the back of thighs &; Excess meat on the front side
Firming buttocks: eliminating buttocks fat
Preparatory action: First, lie on your stomach, and use the strength of your abdomen to straighten your feet and leave the ground. Of course, the higher the better. My limit can only be 30, and then let your upper body leave the ground and stay for one minute.
The third measure: beautiful legs and beautiful buttocks.
Beautiful legs: eliminate excess fat on the front side of thighs.
Firming buttocks: eliminating buttocks fat
Preparatory action: first stand up straight, raise your hands above your head, as close as possible to your ears, and then squat down. When doing this action, you can look down with your eyes and try not to exceed the position of your toes. After reading it, you can hold your head up! Don't stop here, just stay here for a while.
Baidu encyclopedia: stovepipe