2) Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
3) Rear thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.
1) Fat type: The most effective method is to stand on tiptoe for 20 times and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
2) Muscle type: it is difficult to reduce. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
The standard leg of a beautiful leg is a leg with five places close together and four notches. Specifically, as shown in the following figure, the five places marked with ○ (thigh, knee, fibula, inside ankle and toe) are close together, and the four places marked with ○ (thigh and root, thigh and knee, knee and fibula, fibula and ankle) are in a state of separation. In addition, if the knees are forward and the legs are straight, it can be said that they are beautiful legs.
Thigh: You can burn off excess fat and fat in the thigh through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.
Remove excess fat from the legs.
1. Lie on your side on the floor and straighten your feet.
2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.
In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.
Exercise the tension of leg muscles (daily 10 second)
1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.
2
Bend one leg, hold the sole of the foot with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.
In practice, if one of the left and right legs is difficult to lift, it is necessary to add 5~ 10 seconds to the original time.
Leg: Tighten calf muscles and shape beautiful leg lines. (5 seconds per day)
1
Find a book 4~5cm thick and stand on it with your toes dangling.
2
Put your feet together, put your weight on your big toes and stand on tiptoe. Hold this position for 5 seconds while maintaining balance.
If you don't have such a thick book, you can also use stacked magazines. Pay attention to the use of peroneal muscle when tiptoeing.
Relax the peroneal muscle (daily 10 second)
1 Sit on the floor with your back and legs at 90 degrees and face forward.
Straighten your legs, hold one of the soles of your feet with both hands and slowly lift your legs. Hold this position for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.
When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.