the first paragraph
Sit on the ground with your legs parallel to the ground, lift your right leg, hold your feet with your hands, and try to touch your calf with your forehead. Then change the left leg, the number of mouths is "five, six, seven, eight", and the legs are alternately done 30 times.
the second part
Lie on your back, arms akimbo, shoulders on the ground, lift your hips and upper body hard, straighten your right leg, bend your left leg and alternate your legs 10 times.
Author: a horse chasing a horse reply date: June 25, 2004 14: 45: 46
The second set of leg slender exercises
The first quarter stood on tiptoe squatting
Stand with your feet in a figure of eight, heels together, and 90 degrees between your feet. Stand on tiptoe, contract your calves, squat and stand up. The amount of exercise each time is limited to leg pain.
Tiptoe jumping exercise in the second quarter
Stand on your feet, arms akimbo, and take off with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row.
The third quarter massage method of calf
Sitting posture, relax calf muscles, gently massage calf muscles with both hands, and massage each leg for 2 ~ 3 minutes, each time.
The second plan:
If you stand up straight, turn your head and look at the calf behind you. If the calf protrudes badly, there is a way to flatten it.
People stand at attention, lean forward, and their hands can support what is in front of them and support their bodies.
Note: Your inclination should make your calf feel tight. Then use your toes to support your body, and use your heels to force down until you touch the ground. This method is very good! ! !
40-50 times in the morning and evening.
Episode 3
Poor blood circulation, thick legs
Nine out of ten girls say they have fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight". At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf.
Step 1: Relax your strong calves.
In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.
Method 1
On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side.
Method 2
When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.
Step 2: Strengthen the campaign of reducing fat and tightening.
When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day.
Exercise (1)
1. Place the front end of the foot on the raised platform and press the foot down as far as possible.
2. Then the calf stands on tiptoe to lift the whole person hard.
Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe.
2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight.
Repeat this action for 40 times, and you can tighten the calf and make the lines more slender.
Step 3: finally sprint stovepipe.
Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow!
Dietary method for eliminating edema
Besides massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema.
Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism
Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3. Eat less salt to eliminate edema
Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
The fourth scheme:
* If you are a student or an office girl, you can use the following methods:
When sitting, put some books on your thighs and table, and stand on tiptoe to make the books just lean against the table.
* First, long-distance running should be moderate and slow, which can reduce body fat and of course reduce legs (including big&; But some long-distance running exercises the heart and lungs, so you can't run too fast, or don't run in cycles. You should jog at a constant speed. Fat is reduced, calves are stronger and muscles are full, but it doesn't mean that legs will definitely become thicker. Oh! But pay attention to the degree. Running 10 minutes is useless, running 100 minutes is just as bad, and 30~45 minutes is the safest.
Second, lift heel, which is the only way except liposuction. The so-called weight-bearing lift heel roughly means to press two dumbbells on your shoulders, and then stand on tiptoe and lift your heels. However, for girls, if they don't need to go to the gym often, they can do this heel lift at any time to get more exercise time. For example, you can stand on tiptoe when you brush your teeth, stand for a while when you are resting at work, or even watch TV ... but don't stand on tiptoe like ballet, oh, yes.
Third, relying on aerobics, aiming at the exercise of the calf, if there is no condition, the following methods can well practice the shape of the lower limbs, and it is very good.
1) lunges and squats, and the movements are required to be in place. After lunge, squat down, with your knees slightly touching the ground, and keep your upper body straight. 20 in a row, then exchange legs, one group in a cycle, three groups at a time, and pay attention to adjusting breathing when doing it.
2) The second action is to hold something with one hand (similarly, it is a chair back or a wall to maintain a stable balance), and then you can stand with your legs slightly apart and shoulder width apart. Then keep the calf puzzled, squat down the thigh, and try to touch the heel on the same side with the other hand. If it really doesn't work, touch your ankle 15 times, and then exchange. It is also 3~4 groups. It is said that this method is very effective.
3) Squat with one leg, keep one leg horizontal and the other leg downward, then stand up, and so on. Pay attention to the balance of the upper body and keep it vertical during exercise. I suggest that you hold the wall or the back of the chair with one hand, and do it on each side 15~20, and count as one group, which is also three groups at a time. About three times a week will do.
These three actions are best done together, four times a week (basically once every other day).
Episode 5
The fitness instructor taught me a method: stand up straight, with the soles of your feet from 1/2 to 1/3 on a 20 cm high cushion (I always use useless books as cushions at home), then lift your heels and do it 15 times in a row. * * * Do three groups. The rest time of each group should not exceed one minute.