Squat:
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
Lift heel exercises:
The exerciser stands on the steps, raising his heel with one leg and holding the wall. Before changing the other foot, raise the heel of one foot 10 times. Complete a cycle with your feet for 3 to 6 cycles without rest.
The action process of raising the heel:
The action of lifting the heel is to lift the heel. The highest point of heel lifting should be higher, and the force should be exerted when the foot falls behind, and the lowest point of falling should be lower than the level of the steps.
How to make the meat on the leg firm? Several ways to make legs fit and tighten muscles.
1. Leg movement
(1) Legs move up and down. Sit in a chair and do simple leg movements.
Effect: the quadriceps femoris is tightened on the front side of thigh.
Method: Sit in a chair and start to relax. 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. Heel can put the weight of 1kg (such as a big dictionary, etc.). ).
(2) Knock on the hips
Effect: Stretch quadriceps femoris.
Methods: 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.
Effect: Thigh side becomes thinner.
Method: Start in supine position. 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.
(4) Step alternately
Effect: Thinner thighs.
Methods: Start from lying on your back, and do your legs alternately for 40 times like riding a bicycle. 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.
(5) Cross-legged exercise
Effect: Thinning the thigh that is too thick.
Methods: Start from supine position. 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.
Of course, in addition to moderate exercise, a little attention in diet can also achieve good results. Edible laver, sesame, kiwi fruit, celery, red beans, papaya, etc. Often helps to thin the lower body.
How to make the meat on the leg tight? Lie flat ... put your hands on your sides, and raise your legs about 10 cm. The first group of movements: slowly spread your legs ... inhale. Slowly close your legs together and exhale. Do 10 times. The second group of movements: toes forward, legs tightened, slowly separated, inhaled, slowly gathered together, exhaled. ...
How to tighten the meat on your legs and take the stairs is a very simple exercise.
As long as you take fewer elevators every day and stick to the stairs.
I walk on tiptoe, but I have good muscles to tighten my calves.
Make your calves tight, thin and beautiful. As long as you walk for half an hour every day,
Good results can be achieved without wasting time, which is a standard method that office workers can use.
Of course, this is not limited to office workers, we can also walk around our home by ourselves.
How to make the flesh on your body firm? 1. If you want to make the flabby meat firm, eat more foods containing collagen, so that the panel will become firm. 2. Then, the human body panel was originally composed of collagen fibers, and what is missing now is collagen. Pay attention to stretching your legs when walking. Don't be too relaxed. Always lift your toes, and at the same time, lift your hips.
How to make the flesh on the face firm is not easy, just do a PST facial lift, which is safe for this piece.
The meat on the calf is very soft. How can we make it tighter and run more? I hope my answer is helpful to you.
The only way is to exercise.
Increasing calf muscles can only be achieved by anaerobic exercise.
Then * * * muscle growth, 100 meters sprint.
And the 50-meter dash are all good methods.
I don't think running will make the flesh on my calf tighten, but I just feel that my calf will thicken.
Seek adoption
How to tighten the meat on the stomach and thighs? Pay attention to diet at ordinary times, avoid fried, high-calorie, high-sugar foods, eat more fruits and vegetables, and do not eat midnight snacks. At least twice a week, do aerobic exercise for more than 30 minutes, do more sit-ups, abdominal stretching, etc., which is helpful for waist exercise.