I will collect stovepipe aerobics for different age groups and different leg types, so that everyone can exercise their slender legs through the aerobics the day after tomorrow. In the coming hot summer, let's put on shorts and skirts happily and have a pleasant date with our friends. 1.20 ~ 26 years old MM The crux of the problem: the leg muscle lines are too weak and the thighs are very thick. Why is this: the diet is unrestrained and there is a lack of overall effective exercise, which leads to a large body circumference and insufficient muscle lines. Training objective: Refine muscle lines and focus on reducing thigh circumference. 1. Bend your legs for abduction, hold the support with both hands and stand upright, lift your legs while exercising abduction, and move one leg alternately. 10 ~ 15/ leg/group. Note: Remember to keep your body and legs upright, not only to straighten your waist and abdomen, but also to tighten your hips. Keep your thighs parallel to the ground and your calves perpendicular to the ground. Slowly abduct to the muscles outside your thighs and tighten your hips (the abduction angle of your legs will vary according to your flexibility). 2. Keep your body upright, squat slowly, and repeatedly alternate leg movements. 10 ~ 15/ leg/group. Note: the upper body must be upright, and at the same time tighten the waist, abdomen and buttocks, make the thighs parallel to the ground, make the calves vertical to the ground, and then put your arms on your hips. At the same time, everyone can also carry the burden according to their own strength. 3. Lift your legs high, slowly bend down and kneel down, then lift your legs back and repeat the alternating actions. 10 ~ 15/ leg/group tip: You can support your body with elbows, but be careful not to arch your back, and keep your waist and abdomen tight. Slowly lift your legs back to your hips and thighs and feel tight.

2. The crux of the problem between 27 and 35 years old: there is a lot of fat accumulation on the back and inside of the legs and buttocks. Causes: Postpartum, long-term sitting posture or long-term lack of exercise lead to fat accumulation in legs and sagging buttocks. Training goal: Try to reduce the circumference of the legs and tighten the hips. 1. Keep your legs slightly wider than your shoulders and stand upright, slowly squat down to the limit and repeat the action, 20 ~ 25 in each group. Note: everyone's toes need to be forward, slightly wider than their shoulders, so that their legs can stand upright. During exercise, try to stand upright. The waist should be straight and the abdomen should be tightened. When squatting, the thighs should be parallel to the ground and the hips should be pushed forward. 2. Kneel and stand with your legs bent and stretched. Everyone can lean back straight and stand on one leg. At the same time, the legs are suspended, and the calves are bent forward and extended alternately, with 20 ~ 25 legs/group. Note: you can use your arms to keep your body upright and tighten your waist, abdomen and buttocks. During the exercise, take the knee joint as the axis, let the calf do flexion and extension, and at the same time keep the thigh motionless, perpendicular to the ground, and can't be raised. When the calf bends to the thigh and the buttocks feel tight. 3. Upright side leg lifting: Hold the support upright and lift the legs outward alternately, with 20 ~ 25 legs/group. Note: The body must be upright. Remember to tighten your waist, abdomen and hips and let your legs fully stretch. When the side is lifted to the outside of the thigh and the buttocks feel tight. 4. Stand up straight. Hold the bracket with your hands and stand up straight. At the same time, the legs are adducted and moved alternately, 20 ~ 25/ leg/group | Tips: The body must be upright. Remember to tighten your waist, abdomen and buttocks and let your legs fully stretch. When the inner thighs and buttocks feel tight.

The crux of the problem over 3.35 years old: leg muscles are slack and leg lines are slack, which leads to poor muscle endurance. Reason: With the gradual growth of age and lack of exercise all the year round, the cardiopulmonary function is weak. Training objective: The muscle endurance and flexibility of 1 should be restored. To lift your legs after lying prone, you need to lie prone first and lift your legs tightly. When you are higher than your body, you can feel the tension on the back of your thighs and hips. Just stand still for 60 seconds and move alternately 15 ~ 20 legs/group. Note: To do this action, you need to use appropriate small furniture to make the body below the lower abdomen in a state of hanging on the ground. In this movement, everyone must keep their legs tight. Because this action is static, many people will lean back because of leg fatigue. At this time, everyone must keep lifting to a certain height and state, and keep the thighs and buttocks tense. 2. Lift your leg on one side of your body. You can support the side with your elbow, and then slowly lift the inner leg upward, alternately. 15 ~ 20/ leg/group. Tip: When doing this, always keep your body perpendicular to the ground and tighten your thighs and hips. Your body should not lean back, your feet should be parallel to the ground, and your inner legs should be raised slowly. You can do it when the muscles in your inner thigh feel nervous. Because the height of the inner leg is limited, it must be controlled well.

Matters needing attention

In fact, although many people's leg types are born, the problem of leg types can still be changed through training. On the other hand, in fact, the common problems of beautiful girls of different ages are different, and the leg shape of each age group has its own unique characteristics. In fact, as long as everyone is willing to work hard, beautiful legs are not a problem.