1, stand on tiptoe
When standing, your hands naturally droop and your feet are shoulder-width apart. Slowly raise your heels with both feet at the same time, stand on tiptoe, and then slowly lower your heels. Repeat 10 times. This action can eliminate Rob's leg and make the calf line slender.
① When standing on tiptoe, pay attention to straighten your back, tighten your abdomen and keep your center of gravity stable. If you are afraid of falling, you can gently hold the furniture or wall.
② The hips should be tightened and not tilted, otherwise the effect will not be achieved. It is not recommended to walk on tiptoe, because it is like walking in high heels, which is easy to hurt the waist and make the calf muscles too tight.
2. Draw a circle on the soles of your feet
Sit with your feet straight and your heels and knees together. With the heel as the axis, the sole of the foot slowly draws a circle to the left. The action of drawing a circle on the sole of the foot has the effect of thinning the ankle and making the leg beautiful.
3. Toe exercises
Sit in a chair for about 1/3, put your toes on the raised platform and press your heels down as much as possible. Then stand on tiptoe, push the calf hard, raise the heel as high as possible, and repeat this action quickly. Tiptoe exercise can stimulate calf muscles, eliminate excess fat, make calves thinner and lines softer.
Step 4 cross your lower back
Your feet are crossed on your knees. Press your upper body down until your fingertips touch the ground. If you are soft, you can also try to put your palm gently on the ground. Stretching the muscles behind the knees and strengthening the muscles here can make the legs more slender.
5, scissors feet
Lie flat on the bed, stand upright with your legs together, then spread your legs to both sides (like scissors), stay for a few seconds and then take them back.
6. air bike
Just do it in bed for a few minutes before going to bed at night. Lie down, lift your feet, and pedal your feet like a bicycle, doing it for more than ten times 100 times. After finishing, the legs are separated by about 80 degrees and divided into 80 times at a time. This method is very effective for the meat at the root of thigh.
7. Go.
Walking to lose weight has always been a popular way to lose weight. Quick effect, simple and easy to implement. Fast walking is the simplest and most economical aerobic exercise.
8. Lift your legs
Stand with your feet side by side, then straighten your toes and lift your legs at 90 degrees to the ground. Tighten your abdomen while lifting your legs. Slowly raise your knees to hip height, then keep still for half a minute, and then change your legs for half a minute.
(2) Prepare a mat (if the mat is flat, such as a yoga mat) or a carpet and put it down against the wall. Put your body flat on the mat, stick your legs to the wall, adjust your body so that your hips are close to the wall, and your legs and upper body are bent at a 90-degree right angle at your hips.
If you do this exercise in bed (because the bedside at home is usually against the wall), you should pay attention to the angle between your bedside and the wall. If your bedside is inclined, or if you make a cushion on the floor, the closer you bend, the better the effect will be.
When I first started practicing, my legs might be numb within ten minutes. After this feeling, you can slowly put your legs down for two minutes, then gently massage or do yoga leg warm-up exercises!
Sticking your legs 90 degrees to the wall is also helpful for stovepipe, especially for office women, whose legs will be a little swollen at the end of the day, which is suitable for lazy people.
9, squat horse stance just look
① Keep your legs shoulder-width apart and focus on the center of your body. Legs stand too wide, center of gravity is too low, standing too narrow, center of gravity is too high, which is not conducive to the later movements.
(2) Keep your center of gravity and keep your hands straight on your chest. This action helps to stretch the muscle lines on both sides of your body, and also helps to correct the center of gravity forward after squatting, so as not to fall backwards after squatting.
(3) Do not squat too low with your legs half-way. The proper angle is when your thighs feel sour. If your center of gravity is too low, you will be unstable. If your thigh muscles are too high, you will not be able to meet the requirements of "ma bu" or horse stance just look, and your stovepipe will be invalid.
10 yoga
(1) standing posture, legs crossed, knees clamped, the body gradually stretched forward and bent, feet and heels firmly standing on the ground, keep straight, until the muscles at the back of the legs are tight. Keep breathing for 3-5 times, repeat the exercise for 5 times, and relax intermittently. Sitting posture, backrest. Hands support the lower back from back to front, one foot bends close to the chest, and the other foot kicks forward hard. 10 back kick.
(2) Find a position against the wall, lie flat on the ground, lift your feet up and stick them on the wall, make a 90-degree angle with your body, relax your whole body, and concentrate on your body stuck on the ground. Gradually move your legs down, keep them straight, and gradually make your knees close to your face, with a sense of stretching. Keep breathing for 3-5 times, press down gently, and resume your movements.
(3) Find a wall, put a big pillow in front of the wall and sit sideways in the center of the pillow. One side of the body sticks to the wall, gradually leans back, and the upper body gradually moves to the middle, lying flat on the ground, with feet hanging upside down against the wall. Feet together, feet facing the sky, instep at right angles to calf, hands spread to left and right, palms up. Keep this posture for 2-3 minutes, and gradually increase the time after getting used to it.
The actress's trick of stovepipe
1, massage hard. Pressing it will hurt and sour, so that the muscles will become soft. Then you can massage from the ankle up, through the calf to the knee, and from bottom to top. When you massage, try to relax your calves, bend your knees upwards, and your calves naturally sag. Then massage as above.
2, it is best to stand and wash when taking a shower, which can consume calories. Rinse with hot water for two minutes and massage your thighs with your hands. Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of stovepipe.
3. If you often sit in a chair immediately after lunch, the meat will unconsciously gather in the lower body, then the first task of wanting ostrich legs is to leave the stool immediately after dinner and stand for at least 15 minutes.
4. Because knocking on the gallbladder meridian can accelerate the activity of the gallbladder meridian and discharge the garbage accumulated on the gallbladder meridian out of the thigh, this exercise will directly reduce the fat outside the buttocks and thighs.
5. When soaking your feet with hot water, gently massage the soles of your feet from bottom to top, and then massage them up and down at the calf muscles to accelerate the metabolism of your feet and discharge the waste and water accumulated in your body. Do it for ten minutes every day.