Don't want to be a "slutty woman" with loose hips and legs and lack of curvaceous beauty? Experts say that in order to regain tight hip and leg lines, in addition to getting rid of improper sedentary habits, actively stand up and exercise moderately; Skillfully doing "lightning leg exercises", with the help of beautiful and easy-to-master apples, is a good way to effectively exercise hip and leg muscles, train muscle endurance and shape the lower body curve!
What is the most dissatisfied part of a woman? Survey: I am more worried about the posture of the lower body.
According to the statistical survey of the online platform "20 17 trend of slimming behavior that female consumers are most concerned about", nearly 35% of the respondents said that the part they want to lose weight most is the abdomen, followed by 32% of the whole body and 23% of the thighs. According to this data, most female friends are more concerned about the posture of the lower body.
Find the lower body curve! Expert Push: Lightning Leg Lifting Apple Movement
However, what should you do if you want the lower body to be symmetrical and tight? Yang Xinyu (Xiao Ni), a professional aerobics instructor and dance teacher, mentioned in her works that it is a good way to make good use of props easily available at home, such as mineral water bottles, chairs, apples, and moderate stretching movements.
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Especially, apples with proper size and hardness can be gripped, which is the best aid for muscle strength and weight training. In view of this, Xiao Ni specially designed a set of "lightning leg-lifting apple exercises", which is recommended for your reference:
Lightning leg lift apple practice
Apple size: small 1.
Number of exercises: 20 times ×4 times for each leg, with a break 15 seconds.
Action 1/ Sit back and forth with your legs bent, and put an apple behind your hind legs:
Sit on the ground with your chest out and your stomach in. Bend your knees 90 degrees in front of your legs and return to the ground. Take a small apple behind your hind legs and knees. Gently place your hands on your ankles with the same forefoot and take a deep breath.
Action points:
1. The center of gravity is biased to the front side, the front buttocks and legs are attached to the ground, and the rear buttocks cannot sit on the ground completely. 2. The position of the back knee is behind the hip, so you can't move forward.
Action 2/ Raise and lower the hind legs horizontally for 20 times, and change legs for practice:
Exhale, use the muscle strength of hips and thighs, and raise the hind legs horizontally to the limit. Gently press the front ankle with both hands to avoid tilting, and put the other hand on the ground to help stabilize the center of gravity. Breathe "spit up and suck down" and repeat the lift for 20 times, changing legs to practice.
Action points:
1. Keep your upper body straight and don't lean forward. 2. Lift up and down with your hips and legs.
Function:
Hold the apple behind your knees, hold the butt, and slowly lift your thighs up. This sitting posture seems simple, but it is Pro-level hip and leg muscle training. Moderate exercise helps to exercise the transverse abdominis, rectus femoris and adductor longus, as well as the quadratus lumborum, gluteus maximus, biceps femoris and semitendinosus muscles behind the buttocks and inside the thighs.
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Tips:
Leg lifts are not * * *! When lifting your leg, if you accidentally let it "tilt your hips", you will only reluctantly move your hips, which will easily cause pain and twist your waist. If you find that your body loses its center of gravity and leans forward, you may have done something wrong.