Like the figure, beautiful legs also have their proportions and sizes, and the calculation method is as follows:

Leg length: greater than 26.3% of height;

Maximum girth: about 3/4 of the calf length;

Measurement: Last week's length is equal to the maximum circumference, the middle circumference is last week's length plus next week's length divided by 2, and next week's length is 63% of last week's length.

Based on this, if your height is 160 cm, then the standard length of your calf should be 42 cm, the maximum girth should be about 32 cm, the upper girth is 32 cm, the middle girth is 26.5 cm and the lower girth is 20 cm.

Viewed from the side, the leading edge of the ideal calf curve should be a vertical line, and the trailing edge is slightly arched; From the front, no matter the front or the back, the inner edge should be a vertical line, while the outer edge should reflect a certain radian. The proportion of the calf curve also needs to take into account the body line.

Knowing the leg beauty standards of oriental women, you can pay attention to diet and exercise. Experts have prescribed two sets of "leg slimming and stovepipe exercise prescriptions" for young women. You might as well try them every day.

The first set of leg slimming exercises

the first paragraph

Sit on the ground, with your legs parallel to the ground, lift your right leg, hold your feet with both hands, try to touch your calf with "one, two, three, four" mouths, then change your left leg with "five, six, seven, eight" mouths, and do it alternately for 30 times (as shown in figure 1).

the second part

Lie on your back, arms akimbo, shoulders on the ground, forcibly lift your hips and upper body, straighten your right leg, bend your knees with your left leg, and alternate your legs 10 times (Figure 2).

The second set of leg slender exercises

The first quarter stood on tiptoe squatting

Stand with your feet in a figure of eight, heels together, and 90 degrees between your feet. Stand on tiptoe, squat down and stand up. The amount of exercise each time is limited to your calf pain (about 3 minutes).

Tiptoe jumping exercise in the second quarter

Stand on your feet, arms akimbo, and take off with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row.

The third quarter massage method of calf

Sitting posture, relax calf muscles, gently massage calf muscles with both hands, and massage each leg for 2 ~ 3 minutes, each time.

1, slimming calf

The calf is a muscle located at the back of the calf, which is called peroneal abdominal machine. Under normal circumstances, the peroneal abdominis looks developed, and the calf without peroneal abdominis looks unattractive, so the peroneal abdominis should exist properly. Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can eliminate your overgrown calves by walking posture and changing the type of shoes.

2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf.

3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels.

The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the stimulation to the calf muscles is not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially deep muscle fibers.

Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "contraction peak", so that some muscles can not be stimulated or the stimulation is not deep enough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only moderate and low-intensity load and high-frequency stimulation of 12 times or more can make the calf reach the fatigue limit.

The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical consumption can be avoided, and the energy can be concentrated in the movement process to achieve the ultimate contraction and ensure the movement quality; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth.

How to practice calf with decreasing method? The following is my experience for your reference.

First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons.

Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, leg-lifting running in situ, vertical jumping in situ, etc. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles.

Tip: Beginners should not use sitting lift heel, but standing lift heel. For people with high training level, sitting and lifting heels is the best choice. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget the donkey-riding heel-lifting exercise.

1, 2 Leg pulling and foot stretching

Sit on the mat, straighten your legs, bend your right leg, hold the center of your right foot with both hands, hook up your right toe, lift your right leg, put your thighs on your chest, keep your calves parallel to the ground, make your upper and lower legs at 90 degrees, and stretch your left toe as far as possible. Inhale, at the same time, extend the toes of your right foot, and straighten your right leg obliquely upward, making an angle of 60 degrees with the ground. Pay attention to chest, head up, abdomen, back straight, don't shrug. When exhaling, hook your right foot on your toes and return your right leg to a bent position. Try your best to hold the calf and pull it to the inside of the body, so that the muscles at the back of the calf can be pulled. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

3, 4 lunge leg pulling

Kneel on the mat, lift your upper body, keep upright, stretch your right leg forward, don't bend your knees, and hook up your right toe. Inhale, lean forward, hold the center of your right foot with both hands, try to get close to your right leg, stretch the muscles behind your leg, and naturally adjust your breathing 10 second. Then the upper body is lifted, while the right leg is bent, the left leg is straightened backward, and the center of gravity of the body moves forward into a lunge. Arms straight forward, hands crossed, body weight on the right leg. During the whole exercise, pay attention to fixing the waist and abdomen, and don't swing from side to side. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

5,6 herringbone stretching

Stand upright naturally, with your left leg moving forward, your feet 80 cm apart, and the tip of your right foot pointing straight ahead. Inhale, raise your arms, cross your hands on your head, put your right hand behind your left hand, lean forward, and bend your left leg into a lunge. Pay attention to keep the head, arms, upper body and right leg in a line, tuck in the abdomen, don't hunch over, keep the heel of your right foot off the ground, stretch the muscles behind your right leg, naturally adjust your breathing, and control 10 second. Then, the arms are hung to the sides, and the hands are pressed down, while the upper body is upright, the right leg is bent, and the legs are half crouched. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

7, 8 Stand on one leg

Facing the bar (or window sill), stand upright naturally at a distance of 60 cm from the bar, lean forward, hold the bar forward with both hands, and pay attention to keep your body in a straight line, and don't get up or collapse. Inhale, bend the right leg, stick the right foot on the left leg, and lift the heel of the left foot hard to pull the calf muscles up for 5 seconds. Look ahead and don't shrug. When exhaling, the heel of the left foot falls, while the left leg bends into a squat shape and the right leg remains motionless. Repeat the action 15 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

9, 10 hop

Stand upright naturally, hold your chest high, and put your hands on your hips. The first beat: the body jumps in place, and when it falls, the feet are separated and shoulder-width, and it lands. The second beat: when jumping and falling, the left leg touches the ground with one leg, the right leg bends, and the right foot sticks to the left leg. The third beat: Just like the first beat, jump up and land with your feet apart. The fourth beat: jump up, one leg of the right leg touches the ground, the left leg bends, and the left foot sticks to the right leg. During the whole movement, pay attention to lifting hips, hips, waist and abdomen, and don't swing from side to side. Four beats is an action, and the action is repeated 20 times as a group. Do 2 or 3 groups, with an interval of 2 minutes between groups.

References:

Many places on the internet

Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.

One-minute stovepipe exercise

Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees,

Touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Lateral thin thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.

Unique cheats of stovepipe

1, the easiest way to stovepipe is to put your knees together and press gently, and you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action.

2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.

3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.

4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.

This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical.

Shaping beautiful legs in daily life

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.

Stop. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.

Changing the other leg can remove the fat on both sides of the thigh.

4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Standing leg lifting method:

Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.

Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.

Sitting and leg lifting:

Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.

Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,

The calf is getting thicker.

Sit up straight and lift your heels:

First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.

Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2

When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.

Step 2: Strengthen the campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)

1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.

Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema

Quick stovepipe trick one: lift your legs for 30 minutes every day, and the "radish" disappears.

Methods: Lie on your back with your feet upright against the wall and your legs close to the wall for at least 30 minutes. The ideal thing is to put it down when your legs are numb.

Quick stovepipe trick 2: Wash your legs alternately with hot and cold water in the bath to promote blood circulation.

Methods: When taking a bath, wash your legs with cold water for 60 seconds from bottom to top, and then wash your legs with hot water from bottom to top. Repeat this action five times.

Quick stovepipe trick 3: soak your feet in hot water to prevent leg aging.

Method: Pour hot water into a knee-deep bucket, and the water temperature is limited to the heat that can be tolerated by your feet. Soak for at least 10 minutes every day to make your forehead sweat slightly.

Quick stovepipe secret four: simple leg movements, the effect is visible.

Exercise 1: The thighs tightly hold the folded towels, which can effectively eliminate the fat inside the thighs.

Exercise 2: Lift your legs horizontally (don't put anything under your feet), tilt your toes up and then straighten them, left and right 16 times.

Quick stovepipe tip 5: Exfoliate dead skin and rub lotion to prevent high heels from being too thick.

Methods: Exfoliation and lotion on weekdays can definitely eliminate peeling phenomenon. If the cracking is serious, put on socks to sleep after rubbing the emulsion, and the effect will be better.

A simple exercise to strengthen the inner thigh

This action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture.

1, take a drinking bottle in each hand, naturally hang your arms at your sides, put your legs together, and stand with your back straight.

2. Keep your upper body straight. While exhaling, slowly take a big step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then exhale and slowly return to the original standing position. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times.

3. Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.

Tips for stovepipe

Skinny tips 1. Dry cleaning legs: Hold a thigh tightly with both hands, gently massage from the root of thigh down to ankle, and then massage from ankle up for more than ten times, several times a day, to prevent varicose veins, edema and muscle atrophy of lower limbs.

Tips for stovepipe II. Rubbing the calf: put the leg flat on the bed, hold the calf with two palms, and rotate and knead. Knead each side 20 ~30 times for 1 knot, and make 6 knots. This can promote the blood return of the lower limb muscles and enhance the muscle strength of the legs.

Tips for stovepipe 3. Knee twisting: Feet are parallel and close together, knees are slightly bent, hands are placed on knees, and kneaded clockwise for dozens of times, and then kneaded counterclockwise for dozens of times. This method can dredge blood vessels and treat lower limb fatigue and knee pain.

Tips for stovepipe 4. Pull your feet: straighten your legs, bow your head and lean forward. Pull your toes 20 ~30 times by hand. This method can exercise the waist and legs and increase the strength of the feet.

Tips for stovepipe 5. Wheel pedal: sit by the bed and practice leg pedal or swing up and down. This can strengthen the joint muscles of the lower limbs.

Tips for stovepipe 6. Rub your feet: rub your palms together, and then rub the soles of your feet with your palms, each 100 times. It has the effects of preventing deficiency fire, soothing the liver and improving eyesight, and can prevent and treat hypertension, dizziness, tinnitus and insomnia.

Tips for stovepipe 7. Warm feet: As the saying goes, "Warm feet cool the brain". Warm feet means soaking your feet with hot water every night to keep them warm. This will make the whole body blood flow smoothly.

[edit this paragraph] stovepipe method

1. Legs together, feet on the steps. Lift your heels with your feet, stand on the edge of the steps and stand up straight. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly.

2. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then the body slowly presses down hard until the leg muscles tremble and grieve, then change the lunge of the right leg and do it repeatedly.

3. Lift the heel of the left foot upright, lift the right leg straight forward, hook the foot upward, pause, and straighten the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly.

4. Heel up, legs open and squat, and try to squat according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally.

5. Cross your hands and lift them straight to the top of your head, try your best to stretch upward, inhale at the same time, put your feet together in an S-shaped curve, exhale and breathe naturally, and fantasize about sitting in a chair. This action can stretch the whole leg muscles. If you find it difficult, you can open your feet slightly.

6. Stand, the left leg is slightly bent, the right leg bypasses the left leg from the front, and the left ankle hooks the right foot. The arms are shoulder height, and the big and small arms are bent 90 degrees. The right arm is wound from the front of the left arm to the palms of both hands, and the body is S-shaped. Doing this action often can promote blood circulation in the legs, not only improve the body curve, but also relieve varicose veins in the legs.

7: Sit on the mat with your upper body straight and your legs straight. Inhale and lift your left leg at a 45-degree angle to the ground. Exhale, grab your left foot with both hands and breathe naturally. or vice versa, Dallas to the auditorium This action is simple, but the effect is obvious. Pay attention to straighten your back when you do it.

8: Stand, bend your right leg, and let your right foot step on the inner side of your left thigh (if you can't step on it, step on the inner side of your left knee). At the same time, cross your hands and raise them to the top of your head as far as possible. or vice versa, Dallas to the auditorium Doing it often can make people stand up straight and is good for joints.

Third, copywriting can be practiced with empty stovepipe.

It usually takes a lot of time to copy a lot of materials, so you can use space to do stovepipe exercises.

Exercise:

1. First, stand at attention, bend your left foot, hold the instep of your left foot with your left hand, and stick it on your hips as far as possible, perpendicular to the floor. 10 second.

2. Then change the other foot to do the same action, which can be repeated several times.

Fourth, the stovepipe method of sedentary chairs

Sitting at a desk during the last shift, the legs are easy to get fat due to lack of exercise. You can take advantage of the opportunity of sitting to do some exercise to achieve the dual effect of eliminating fatigue and stovepipe.

Exercise:

1. Sit in a chair, hold both sides of the chair with both hands, fix your body, lift one foot and straighten your knees for 30 seconds.

2. Then do the same action with the other foot. It should be noted that the position of the knee should not move while straightening the knee.