1. Leg movement
(1) Legs move up and down
Sit in a chair and do simple leg exercises. This can achieve the effect of tightening the quadriceps femoris in front of the thigh.
Sit in a chair and start by relaxing. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so.
Note: don't lift it down quickly, but lift it slowly until the leg muscles tremble. This is the most important thing. In addition, you can increase the number of times and increase the amount of exercise according to your own needs, and you can place heavy objects such as sandbags weighing about 1kg on your heel.
(2) Knock on the hips
This is an exercise to stretch the quadriceps femoris.
Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times.
Note: when the heel is close to the hip, fully stretch the muscles.
(3) Open one leg on one side.
It is a kind of exercise that makes one side of the thigh thinner.
The supine position begins. Try to spread your legs outward and then slowly restore them. Repeat l0 times left and right.
Note: Don't leave your back on the ground.
Leg movement (b)
(1) Alternate stepping
It's an exercise to make the thighs thinner.
Start from lying on your back, like riding a bicycle, and alternate your legs for 40 times. After that, the speed will gradually increase, and the number of times can be increased to 150.
Note: the fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.
(2) Cross-legged exercise
The main thing is to make the thighs that are too thick thinner.
Start by lying on your back. Lift your legs up at right angles to your upper body and bend your knees slightly. Press the right leg with the left leg first, then press the left leg with the right leg, and move crosswise at a speed of about 15 times.
Note: relax your muscles and master the speed of practice.
(3) Muscle movement of hind leg group
Stand in front of the wall with your legs together and straight. The buttress is upright, the arm is bent, the heel is on the ground, and then it returns to the starting position. Do it 15-20 times.
Note: breathe evenly and gradually increase the distance from the wall.
(4) Protruding and crawling
Bend your upper body forward, straighten your legs, straighten your arms, and crawl your hands forward. First right hand and left foot, then left hand and right foot crawl 10-L 5 meters. You can also lift your heels and climb up.
Note: Breathe evenly when crawling and keep your legs straight.
3. Leg exercise
(1) landing heel
Stand with your feet together and your hands droop naturally. Put it down on tiptoe. Do it 30 times
Note: not too fast.
(2) Lie on your side and lift your legs.
Lie on your right side, supported by your right elbow, with your hands flat on the ground and your toes stretched straight. Lift your left leg to the side and then put it down. Do 16 times. Then switch to the left.
Note: Don't touch the other leg every time you put it down.
(3) Lie on your side and lift your legs.
Repeat the last action, but hook your toes into hoes.
(4) lateral swing
Lie on your side, bend your right leg to keep a line with your upper body, straighten your left leg and tighten your toes, about 10 cm from the ground, and swing back and forth 10 times. Do it with your right leg.
Note: Keep your legs straight during the swing.
(5) lateral swing
Repeat the last action, but hook your toes into hoes.
(6) Raise your legs after prone.
Elbow your right hand on the ground, extend your left arm in front of your body to support the ground, straighten your legs, and lift your left leg above your right leg for 10 times. Change the right leg 10 times.
Note: try to raise your legs as high as possible.
(7) Push the ground with one leg
Stand with your feet together, support the table with both hands, form a line, bend your knees with your left leg, and push hard with your right leg for 32 times. Do it with your right leg.
Note: the pedal is strong and the landing is cushioned.
Step 4 do leg exercises
(1) positive pressure pipe
One leg straightens to support the body, the other leg straightens to an object with a proper height, and the supporting foot is in front. Bend forward and hook your feet at the same time, so that your chest can be pressed on your legs as much as possible. Do it 20 times, stop for a certain time, and then change the other leg.
Note: legs must be straight.
(2) leg press with lateral lunge.
Move the center of gravity to the left, bend the left leg as much as possible, straighten the right leg, do it 20 times, and do it with the right leg.
Note: This posture can be maintained for a certain period of time.
The above are four simple combinations of leg movements, and there are many methods of leg movements, but people who don't exercise often can achieve the expected results with the above four groups of movements. In addition to the above four groups of exercises, there is another way to make thighs thinner, and that is massage. This method can be used after bathing or before going to bed at night, which can not only make the thighs thinner, but also restore fatigue.
Massage, no matter which part, is based on the principle of starting from nerve endings to the center of the body.
5, thigh massage
Cover the palms on both sides and stick them on the thigh, and gently rub the skin from the knee joint to the end of the thigh, which is the gentle rubbing method. Its function is to promote blood and lymph reflux, eliminate fatigue and metabolize waste. Do it about five times. Then separate the thumb from the four fingers, grab the thigh like a scratch, and massage upward from the knee in small circles. Move your wrist rhythmically, circle each place 2-3 times, and move your hand up bit by bit. You can rub your muscles when you draw a circle, but don't use too much force. You can massage the front and rear thighs repeatedly by drawing circles. Do it 5-6 times, and change one leg to the other.
Massage is a better method, and the effect will be better if it is used with the following acupoints.
Acupoint shiatsu: There are Weizhong point and Xue Hai point.
Weizhong point: located in the center of the posterior plica of knee. Press this acupoint with the middle finger of both hands. After about 2-3 seconds, the fingers of the left and right legs press 10 times.
Xue Hai Point: It is located on the inner thigh, about 5cm from the inner edge of the amine bone to the upper back of the inner thigh, and the thumb is pressed about 10 times. Its function can not only make thighs thinner, but also have obvious effects on gynecological diseases such as low back pain and irregular menstruation.