Stand tall and lift your legs. A. Stand with your hands drooping naturally. When lifting the leg, don't let the upper body touch the leg, keep the body stable, gather the strength of the thigh, make the front side of the thigh flush with the ground, and the toes naturally droop. B. Starting from action A, open the hip joint so that the bent leg and the body are on the same plane; C from action b, buckle the hip joint, hold the right knee with your left hand and stretch the quadriceps lateralis femoris. Spread your legs back and forth in an arrow crouching position, and the distance between your legs is shoulder width. Hold your waist with your hands and exhale and squat. Be careful that the knees of the front legs do not exceed the toes. When the hind legs are bent, the thighs are basically perpendicular to the ground. Stand before kicking at 45 degrees. When kicking forward, keep your toes straight and the angle between your legs is 45 degrees. Don't emphasize the height of the kick. When kicking back, you can relax your knees and bend slightly. Be careful not to use explosive kicking. Move slowly and rhythmically. Stretch the quadriceps femoris as shown. Be careful not to lean forward when your legs are bent, keep your upper body upright, tighten the iliopsoas muscles (that is, the muscles connecting thighs and abdomen on both sides of your back), and keep your heels close to your hips for 3 ~ 5 seconds. After the ball is on, kick your legs and lie on the fitness ball, with your hands supporting balance and your legs straight. When you lift your legs up, you still don't need explosive force. The muscles of your back and buttocks drive your legs up. It's helping you lose weight-take a brisk walk. As a personal trainer, Phoebe has many tips to lose weight. The most important thing is that the method she teaches is healthy, scientific and executable. Among many weight-loss devices, the treadmill is her favorite. "Walking at variable speed on the treadmill can not only enhance cardiopulmonary function, but also have a very obvious effect on reducing body fat. Walking fast consumes more calories than running on a treadmill for an hour. " In this way, Phoebe has lost 2.5 kilograms of fat in the spring. In addition, for heavier people, this kind of variable-speed walking is safer than running, with less friction and less damage to the knee joint. She suggested choosing Technogym treadmill, because it can observe your calorie consumption, heart rate and other data in real time, and can quantify your exercise results within a safe range. With this slimming helper, you need to take special care of your mouth. Phoebe suggests eating more melon and dried seaweed in spring and March, or cooking melon ribs soup, eating less spicy food and drinking more water, which will help you to reduce swelling and lose weight quickly.