This exercise can develop muscles above the knee and strengthen the muscle tissue that supports the knee. If you are in the gym, you can practice this action with leg stretching equipment; If you are at home, you can do this exercise by sitting in a chair or bed with your hands clenched and a dumbbell or pillow between your ankles. This action only needs to sit, bend your knees, and then straighten your knees. You will feel the thigh muscles contract. After straightening, slowly count twice (stop for two seconds), and then take four seconds to reduce the weight. That is to say, the upward leg stretching speed is relatively faster than the downward speed. You can practice two groups when you are a beginner, three or four groups after you get used to it, and you can repeat it with 12-20. Leg stretching is the beginning of every leg exercise.

squat

Squat lift can develop thigh muscles and build legs, which is the best leg exercise. You can squat 100 times as soon as you get up every morning. This action requires putting dumbbells on your shoulders or pillows on the back of your neck. Then squat to be parallel to the ground (thighs are parallel to the ground), not squat. If you squat too low, it is easy to tighten your knees. When you do this action for the first time, you can practice 2 groups, each group.

3. Horse squat

This exercise is similar to squat, but it can better isolate the anterior thigh muscle. Squat lifts usually involve more hip movements. If you go to the gym, you can practice this action with horse squat equipment; For example, at home, grab the doorknob (or fixture) in front of you with both hands and do horse squat. The action is basically the same as squatting, but you can exercise the muscles of different parts of the thigh by changing the position of your feet. If you stand near your knees and ankles, pay attention to exercise the muscles around your thighs; If your knees and ankles open outward, exercise the muscles on the inner thigh. When squatting, bend down slowly; When you stand up, try to tighten your hips and hips and control them carefully. Slow down for best results. At the beginning of training, you can practice 2 groups, each group repeats 15 times, and after adaptation, you can do 4 groups, each group repeats 15-20 times.

Squat in lunge

You may feel awkward at first, but you should practice more. To do this, stand with your left foot fixed and take a big step forward with your right foot in a striding posture. Then restore and repeat this action 15-20 times continuously. Swap your left and right feet and do the same lunges and squats for the same number of times. You can also take a big step to the left and right instead of going forward. This action can exercise the soft inner thigh muscles. However, this movement can only be practiced after the body is balanced. Otherwise, you may lose your balance and fall. Are you dissatisfied with your leg shape? Be quick:

When you are free, you should repeatedly stand on tiptoe and then put it down, so that you can exercise the muscles of the soles of your feet and tighten the lines of your calves. It is best to practice until the calf muscles are a little sore every time. Bend your knees and do it on the stairs (half feet on the ground) for better results.

When sitting and watching TV, your feet should move up and down. Please pay attention to the alternating movements of your feet, and the average speed is not less than 120 times per minute. After the end, if you feel tense calf muscles, you can use hot compress, tapping or kneading to restore relaxation.

If the home is a wooden floor, try not to wear slippers and walk barefoot as much as possible, which can stimulate the acupuncture points on the soles of your feet and be beneficial to your health. How to reshape the leg lines, and introduce your familiar action of stepping on a bicycle backwards.

This movement is the most common leg movement. First, lie flat on the ground, then lift your feet and stretch as far as possible to your head. Place your body at your sides, bend your elbows, hold your waist and feet with your palms, and make a bicycle-like posture.

The effect of this action is to modify the lines of the thighs. If you do it for a long time, it will have a fat-reducing effect similar to aerobic exercise. Note: Keep your elbow bent 90 degrees. The action of riding a bicycle should be like riding a bicycle, which is an arc movement. Don't just kick hard So as not to hurt the joints. With the above knowledge, you can train slowly and do as much as possible every day, at least asking yourself to step on one hundred times.

2. It is recommended to use Bello's pepper slimming cream.

I have been using it now-although it will hurt a little, I will endure it because of its good effect (I look forward to wearing a skirt next summer ~0~)

I used my calf first-the effect was remarkable. I lost at least 2.5 centimeters a month (and I don't use it every day-five days a week)

Now I use both my calf and thigh, and I feel that my thigh is beginning to lose weight, but my thigh has only been used for 1 week, which is not as good as a tape measure-but from the calf, it should be very effective (I have thick legs, so it was not easy to buy pants before, so buy a few pairs when spring comes ~, and I am one of those thighs that is not easy to lose weight, and I used to have muscles when swimming. !

Refueling-I bought it online, about 35 yuan-is not expensive either.

3. Find a place with handrails before going to bed every night, grab the handrails, then stand on tiptoe and put down the soles of your feet. It is said that the effect is very good, but it needs to be persisted!

Second, if you want to stovepipe, apply olive oil to the thin part and then wrap it tightly with plastic wrap, so that you can stovepipe quickly. It is selected from Girlfriend.

Third, time: one month (before going to bed)

Location: bed

Methods: The legs were pedaled in the air for 200 times (inclined at 45 degrees).

Fourth, this kind of weather can be used in this way, but the higher the temperature, the better. Now you can wear thick jeans in your daily life, and you can't avoid exercise in your daily life, such as walking, going up the steps, running and cycling. These are all activities for your legs and feet, and thick pants make you sweat more. Stick to it, the excess fat on the legs will be gone, and it can also tighten the muscles.

5. Lie down, then put your butt against the wall and tilt your legs against the wall for 20 minutes every day.

Sixth, lie in bed, straighten your legs, lift your legs and reduce them. But persistence comes at a price.

Seven, several methods are very simple, but we must stick to it!

1. Climb the stairs continuously for 20-30 minutes, and it must be the 7th floor-10 floor. If possible, take two classes at a time, you can stovepipe and lift your hips.

2, legs apart parallel to the shoulders, hands akimbo, slowly squat down, the back must be straight, and the knees are 90 degrees. Hold on 10 minutes.

3, legs together, hands akimbo, slowly push one leg to the left, and then go back to the garden, change the other leg, so constantly change, insist on 10 minutes.

Eight,

1, prone on the bed, do push-ups, and slowly lift your left leg upward. (Just master the height yourself, don't push too hard.) Do it five times with the left leg and five times with the right leg. Do this five times alternately.

2. Go back to bed, lift your legs and support them on the wall, then gently pat your calves to your thighs with your hands for 30 minutes.

These two items can be done separately and should be adhered to every day.

9. Massage vigorously with sea salt until it turns red, at least 10 minute, lasting 1 month.

Ten, mainly for muscle type.

Methods: Sit on the bed, keep your legs straight and close together, and keep your toes as far as possible towards your body for 20 minutes (every day). In addition, reduce the squatting action, don't stand on tiptoe and put it down, you can also use the riding time to stretch your legs and push your toes to yourself (you don't have to use your hands, you can secretly use your own strength). You can also massage your calves when you are free (what is the technique?

4. After running, lie on your back, first raise your legs to make a 90-degree angle with the ground, then take back one leg and change the other leg, and repeat 10- 15 minutes (the frequency does not need to be too fast).

You don't have to run every day, just three times a week! But supine kicking can be done every day, even when you don't run before going to bed at night, because the intensity is not very strong and it won't affect sleep.

If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise.

The simplest and easiest way: when you are sitting at a computer desk or desk, put a piece of paper between your legs and knees, and then try not to let it fall.

Keep your legs shoulder-width apart, put your hands gently on your head, bend forward at right angles to your legs, keep your upper body straight and not bend, look forward as far as possible, and move slowly, 10-20 times a day.

Try to lift your legs! And keep this position for a few seconds until your feet feel tired. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.

Jump rope and jump out of your slender legs. 7. A good method of stovepipe beauty. 4. Wear slippers to do leg exercises.

Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands on your hips, bend your knees and cross your ankles.

Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.

But no matter what you do, it is important to stick to it!