Aerial bicycle should pay attention to the action standard, not just staring at death, but only reaching the limit of bending, once 100 times in a group.
For stovepipe, I recommend you to read a comprehensive post about stovepipe and massage:/public forum/content/no11/502363.shtml.
In terms of massage, it is recommended to find an acupoint map, aim at several main acupoints and stick to massage for a long time. It must be hard, at least the leg hurts, such as scraping the gallbladder, which is very effective for the outer thigh.
For the inner thigh-first, stand up straight and open your legs shoulder width, then turn your feet out to the outer 80% line, and then bend your knees slightly to the standing level (you can hold the chair when you feel unstable at first). Next, heel off the ground. At this time, only the toes are supported. Hold 1-2 seconds, drop the repeat. Pay attention to the degree of knee bending in the stance of "Ma bu" or horse stance just look, and don't push the chair. Repeat 50 times, stand on tiptoe and put it down as slowly as possible, don't be impatient, only slowly can you feel sour and tired.
Beautify the leg shape-lie on the bed, lift your legs, cling to the wall, form a 90-degree angle with your body, and tighten hard for 30 minutes.
Slender legs and beautify the leg shape-lie on your side on the bed, then straighten and tighten your thighs (toes should also be tightened), lift and straighten them, keep them to the limit for a few seconds, and slowly put them down. Repeat 10 times and change legs 10 times.
Effectively beautify the front line of thigh-put your legs together, kneel on the bed, then lie back with your legs still, that is, press the whole calf under your thigh. At this time, you can feel that the front part of the thigh is very tight and sour. You can stick to your limit for a few minutes, and it will be over if you can't stand it, but repeat it after rest, and the effect is remarkable!
Stovepipe-find a step or put the dictionary on the ground, about 4 cm, put your toes on the book, the area above is subject to the ability to stand on tiptoe, and then touch the ground with your heels. When you stand like this, your calves are tight. Stand on tiptoe with the power of your toes and write it down. Hold for 3 seconds, then slowly put it down, tighten the calf for 2 seconds, stand on tiptoe again, and repeat for 30 times.
All the above exercises are effectively completed by myself, and each one only takes a short time, but I do each one every day, and I will never waste your hard work if I persist for a month! The leg shape has been improved obviously.
Massage should pay attention to methods, which are difficult to express in words. There are many pictures of reality shows on the Internet. It is suggested that LZ make full use of Du Niang's search. Please also pay attention to the links provided above, which are absolutely useful!
Finally, I wish LZ an early success in stovepipe, but such muscles and calves are more difficult, so we should be prepared for a long-term war of resistance. If you lose weight, the calf part may not look good. Personally, I suggest leggings can be done at the same time. In view of the controversy over leggings, LZ can provide relevant contents if necessary ~