2. A friend came to the private letter and comment area to ask me about the correction of X-leg. I have a slight calf abduction, so the methods I know and talk about are mainly aimed at O-legs (methods 1 and 2); Physical improvement (methods 2 and 3) is suitable for various leg types.
I don't often go to Zhihu, and I'm not a professional, so I can't reply to all my private messages. Please forgive me.
4. When practicing, please ask your friends to master the sense of proportion and avoid injuries caused by factors such as action mistakes and excessive force.
5. Finally, I wish all my friends a pair of long straight legs forked from the navel, what a ().
Text cutting?
I want to say to those girls who want to go to leggings: the function of leggings is really minimal. O-leg is not just a problem of knees and calves, but a problem of the whole pelvis. Therefore, if O-legs want to correct themselves, they need to press their hips. So don't make leggings and waste your time. If you really have perseverance, press your hips.
1, the simplest and least painful method: (1) Sit on the bed, keep your back straight, and remember to raise your waist, otherwise it will press on your crotch. You can lean against the wall in the early days. (2) Bend your knees with the soles of your feet facing the soles of your feet, and put your toes and heels on the bed. At this time, your legs are apart, with the inside of your legs facing up and your knees facing the outside. Keep your heel as close to your body as possible. (3) Grasp the right palm with both hands, and press both knees hard at the same time, which is in the direction of the bed. Try to stick your knees and thighs on the bed. At this time, you will feel pressure on both crotch (the position of the femoral head). Time is your own. The number of times to master. Don't let your knees press on the bed at first. You should do your best. Be sure to rely on your thighs and hips as much as possible. The key at this time is to keep your back straight. Be sure not to let the weight of your upper body press on your ass. (4) Relax thighs and hips and keep the second step. When your back is straight, try to stick your chest forward and down, that is, use your chest close to the hand holding your feet. At this time, I will feel pressure and tearing in my groin. Time is your own. The number of times to master. You must not let your chest stick to your hand at first. You should do your best. Be sure to rely on your upper body strength as much as possible. The key at this time is to keep your back straight. Do not include breasts. There is a trick to not including the chest, that is, when the chest is pressed down, the face should not face the direction of the bed, but should be forward, the neck should be elongated, and the chin should be far below. This is also the way to pull the neck in basic ballet training. So the ballet dancer has a long neck and looks very elegant.
The last few pictures, you can see what I mean at a glance.
The first step is to sit like this with your back straight.
Stick it on your chest. Good. The first method is the least painful, but it also takes effect slowly. Next, the second method is introduced: climbing a frog. This method takes effect quickly, and it is said that it is effective to persist for one month in a row. But it's too painful to persist every day. Let me introduce JMS.2 to you. 2. Climbing a frog: as the name implies, it means squatting like a frog. When you lie down, you can feel the pressure in your groin. Not much description, please look at the pictures. Several points for attention: 1, practice in soft places such as beds or sofas. Because lying down for a long time hurts my knee. 2, pay attention to the body and hips, knees at a right angle of 90 degrees. 3. Pay attention when pressing your hips (that is, the circle in the picture). Don't press at first, just lie on your stomach and rely on your body gravity. After a long time, you can put books or quilts or other things in the circle to increase your strength. It's best not to ask someone to press it for you, for fear of overexertion. 4. At first, the inner thigh must not stick to the bed. Take your time, do your best, don't force it, and be careful of strain. 5. If you lie down for a long time, you may not be able to get up. Find someone to hold your waist gently and slowly. Be sure to be slow. It hurts. 6. Lying down is boring and painful. You can read books, listen to music and watch TV to distract yourself. You can lie down for ten or twenty minutes or even half an hour at a time. Just pay attention when you get up.
Let's take another anatomical map of the O-leg for easy explanation.
If you still don't understand, find a Barbie doll. Barbie's legs are very standard and her body is on a plane. Then she turned her legs inward and found that Barbie's ass was tilted up and her body was no longer in a plane. So the pelvis of people with O-legs is backward, that is, the pubic symphysis is backward. All we have to do is get it back to this plane of the body.
In this way, there is a third way: practicing standing posture. 3. Practice standing posture. Many sports books say to practice, but in fact many stations are wrong. It's right to tuck in your belly and hold out your chest, but many people shrug their shoulders as soon as they hold out their chest, which is ugly. The key to holding out the chest is not only to clamp the scapula inward, but also to pull down, so that the back looks flat, thin and beautiful. At the same time, because the angle goes up, the chest will appear bigger. The neck will also look longer. But many people will ignore the scapula pull-down. This posture is also very tiring. You can't tilt your ass back when you tuck in your stomach and clamp your legs. When you sit in this action, you can look in the mirror from the side, and you will find that your ass is protruding because your waist has collapsed. This is not right, and it can't correct the leg. The correct way is to gather the buttocks and abdomen at the same time, push the pubic symphysis forward as far as possible, pull the pelvis back to the plane of the body, and rotate the thighs from the inside. The way to check that it is not in place is: 1. Touch the inner thigh muscles with your hands to see if they are tight. If it is correct, if it is still soft, it means that the strength is wrong. 2. Feel if there are two big holes in your ass, that's right. Pictures will be sent next. At this time, you can see in the mirror that your waist is straight and your ass is not everted. In addition, it should be noted that when doing pelvic adduction, the legs must be straight and the knees cannot be bent. Standing for 20 minutes every day, you can stand in several groups, which is very helpful to your health.
Pictures of miss manners in Guangzhou Asian Games. Look at this circle, it's concave, a pit. That's right. Check it yourself when you do the action.
Then leg press: leg press mainly corrected his leg shape. Often leg press not only has good legs, but also has a slender figure. The beautiful leg shape we pursue is not only thin, but also the reasonable distribution of muscles, which makes the leg lines beautiful.
Leg press is divided into three parts: front leg, side leg and rear leg. Pressing the front leg is mainly to correct the leg shape; Pressing the side leg can practice the leg shape and crotch, as well as the side psoas muscle; Pressing the hind legs can practice leg shape, hip and back muscles. Each dance will practice these three contents, but there may be differences in details between different dances. I'm talking about ballet training. Hereby explain. No matter what leg you press, there are two key points. One is to stretch your toes, that is, let the instep protrude. Stretching your toes often can make your instep stand out, and wearing shoes in summer will look good. At first, many people will feel that they have no instep, but their toes are caught together. It doesn't matter, as long as people who insist on practicing flat feet will also practice instep. In addition, it is easy to cause cramps on the soles of your feet when you start practicing hard, so you should do what you can. Another key point of toe extension is that the ankles should be pushed outward hard, so that the instep can be trained. You can help with your hands at first. Hold the instep with one hand and the heel with the other. Then, push your hands in the opposite direction at the same time, press your instep down and push your heel forward at the same time.
When you help with your hands, hold the position of the circle with both hands, and then push hard in the direction of the arrow at the same time, press your toes down and push your heels out, just like the other foot in the picture, to create a beautiful instep and wear shoes. Leg press's second point is to press his knees. Most untrained people's knees protrude sideways, arching a big bag, destroying the line from thigh to calf to toe. So leg press should keep his knees straight and not bend. Usually, when you are free, you can lift your knees more, you can stand or lie down, that is, pull your knees up with your thigh muscles. At this time, when you look in the mirror, you will find that the leg lines are much better, and the legs look straight and long.
Some time ago, due to personal reasons, Zhihu was completely deleted. Later, he subsidized private letters and felt a little selfish, so he posted them again.
Edited again a year later. ......
First of all, in fact, I have hardly touched my face because of my busy work this year. ....
But in fact, the leg shape has not rebounded much, or it may be because it has lost a little weight (only 35kg). Now the whole leg looks more beautiful than before (although it is still very different from being born white and straight, but two years ago, let me know that I can improve to this point, and I will wake up in my dreams! )
To sum up, two long-term experiences: 1. The overall posture is very important! Correct play is the key to perfect the system. Now stand and adjust your center of gravity naturally without locking your joints (it seems that knee hyperextension has improved a little, but it's really hard to say without specific standards). Then I usually walk, especially when going up the stairs, subconsciously tighten the back inner side of the thigh and abdomen, and try to feel the relaxation of the calf.
2. The second is the stretching of the calf. Stretching is too important for muscle leg shape! I once signed up for a personal tailor course of a body master, so I won't say the details so as not to be considered as an advertisement. I think the most useful part of the whole course is stretching. Let me show you a three-week comparison chart.
Oh, you will say that 1 April looks more curved than mine1June. There is no such thing. There is a big difference between shooting from the front and shooting from the back. Try it if you don't believe me.
Even if you are lazy, you can be a little motivated to see this real change! Erebati, go.
Come on?
-The following is the reply and update of 20 16.
On July 22nd, the laziest solution was added! You people who don't want to move!
I was on a business trip recently, and I didn't even have a yoga mat. The bed in the hotel is too soft for exercise. It should be added that many sports, including seven-day leg sports, including abdominal muscle tear, including the simplest air bike, need a stable and reliable floor or bed to support the back. Exercise on a soft bed may hurt your waist) Suddenly I thought of a method I saw before, which has a good effect on relaxing leg muscles, stretching and eliminating fatigue.
Lie on the bed, lift your legs upright and lean against the wall, keep your ass as close to the wall as possible, and straighten your legs at 90 degrees with your body to feel the stretch of your legs. Look at my soul painting (don't spray me)
If the ligament is good and the stretching feeling is not obvious, you can put a pillow on your head to make the angle between your body and your legs become acute. It can also hook your toes. Pay attention to keep the front of the leg (the front of the knee) consistent with the normal direction of the wall during the whole process, that is, the leg should not rotate inside and outside. Keep this posture until you feel tired and relaxed in your legs (similar to feeling after stretching your muscles for a certain distance), or you feel that it is almost enough, 10-30 minutes, and then you can put it down to sleep.
This action can at least make the training results not go backwards without continuous practice. In addition, after a lot of walking and running during the day, or sitting for a long time leads to congestion in the feet, this posture can relax the leg muscles, reduce congestion, stretch the ligaments, and have a good sleep effect.