1, inner thigh:

Do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.

2. Front thigh:

Ditto. Because this action can exercise the muscles of the front thigh at the same time.

3. Rear thigh:

Stand up. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.

Leg reduction:

The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, it means that your legs are very fat and need to be reduced. If the fat layer is thin, muscle alone will make your legs thicker. This is muscle.

1, fat type:

The most effective way is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2. Muscle type:

This is hard to reduce. For muscular MM, it can only be suggested not to exercise strong legs and wear low-heeled shoes to avoid muscle tension and become stronger.

(Also, when you exercise, feel whether the part you exercise is exercising. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself. )

(the standard of beautiful legs)

Beautiful legs are legs with five places close together and four places with gaps. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.

(thigh)

You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.

Remove excess fat from the legs (per day 10 second)

1. Lie on your side on the floor and straighten your feet.

2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.

main points

In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.

Exercise the tension of leg muscles (daily 10 second)

1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.

Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.

main points

In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.

(calf)

Tighten calf muscles to create beautiful leg lines. (5 seconds per day)

1 find a book 4~5cm thick, stand on the book with your toes and your heels dangling.

Put your feet together, put your weight on your big toes and stand on tiptoe. Hold this position for 5 seconds while maintaining balance.

main points

If you don't have such a thick book, you can also use stacked magazines. Pay attention to the use of peroneal muscle when tiptoeing.

Relax the peroneal muscle (daily 10 second)

1 Sit on the floor with your back and legs at 90 degrees and face forward.

Straighten your legs, hold one of the soles of your feet with both hands and slowly lift your legs. Hold this position for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.

main points

When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.