Beautiful legs are legs with five places close together and four places with gaps. Specifically, as shown in the following figure, five places marked with ○ (thigh, knee, fibula, medial ankle and toe) are close together, and four places marked with × symbol? (between thigh and root, between thigh and knee, between knee and fibula, between 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.

2? Bend one leg, hold the sole of the foot 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.

pillar; mainstay

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

1? Find a book 4~5cm thick and stand on it with your toes dangling.

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

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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 fibular muscles? (per day 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.

O-legs and X-legs

Through the following exercises, you can fully exercise the muscles outside or inside the leg, make the leg lines symmetrical and correct the leg shape.

O-legs (every day? 3 seconds x 5 times)

1? Stand on the floor with your chest out and your stomach in.

2? Bend your legs and make circular movements from outside to inside.

3? Keep your knees bent for 3 seconds when your knees are together.

B: X-legs

1 Stand on the floor with your chest out and your abdomen in.

2? Bend your legs and make a circular motion from the inside out.

3? Keep your knees bent for 3 seconds when your knees are together.

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When the legs make a large circular movement, it is easy to tilt the hips. Therefore, the key to this action is the strength of the lower abdomen.

Correct the leg shape (5 seconds ×3 times a day)

1 Squat on the floor, palms touching the floor completely.

2? Keep your palm in contact with the floor and stand up slowly. This process is suitable for 5 seconds.

3? Hold this position for 5 seconds until your legs are completely straight. If you can't straighten your knees completely when you stand up straight, you can adjust your hand position slightly.

main points

When doing this group of movements, pay attention to keep your palm between the floor and your knees.

Five taboos on the road to beautiful legs

Taboo 1: Sit with your feet on the same side and cross-legged.

Taboo 2: Stand on one leg and cross your legs.

Taboo 3: sleep on your side and sleep on your stomach.

Taboo 4: Wear high heels.

Taboo 5: Always put the bag on the same side.