A. lean the bed or mat at home against the wall and lie flat on the mat or bed.

B. Keep your legs straight, stand on the wall with your heels at an oblique angle of about 60 degrees, and let the blood flow backwards.

C. After a few minutes, my legs will feel warm and comfortable. When my feet turn white (everyone's time is different, depending on their feelings), I will put them down.

D. Take a break for one minute, and then repeat the above actions for one or two rounds.

The Third Formula of Basic Kung Fu: Full Leg Line Modeling (1)

A. Stand up straight, hold your head up and chest out, then stand on tiptoe, relax your hands and put them on your lower abdomen.

B. When tiptoeing, remember to put your legs together and apply force to your hips and thighs for 5 to 10 seconds.

C slowly put your toes and feet flat on the ground, and bend your knees down slowly until your legs are 150 degrees, and stop for 5 seconds.

D. Then slowly straighten your knees up and stand up straight. Repeat the above actions for 20 times, and add or subtract as many times as you want. Basically, it is harmless to do more exercise.

Intimate reminder: the whole upper body must be kept straight, so as to have the overall beauty effect.

Advanced Kung Fu II: Modeling the front thigh (1)

If the front thigh is well practiced, it will have a three-dimensional effect on the visual effect, which can get rid of the trouble that women feel that their thighs are thick.

A. The legs are slightly spread out, and the two skirting boards are shoulder-width, showing a state of small size.

B. The upper body and waist should be straight, and the knees should be gradually bent into the shape of squatting and sitting, that is, when the thigh is at a 45-degree angle with the ground, stop for 5 seconds. At this time, you can feel the muscles on the front side of the thigh exerting force.

C. Slowly straighten your knees and return to the standing position. In this process, just relax your hands naturally.

D. After repeating the above actions continuously from 10 to 15, you can take a short rest before starting the next round.

E. it is recommended to do one or two rounds a day.

Three types of advanced kungfu: shaping the outer thigh (1)

When women don't like to wear jeans or narrow skirts, the lines of the lower body will be completely destroyed because of the relaxation of the outer thighs. The confidence and mood that originally wanted the devil to go into battle were completely defeated in an instant. Doing this simple exercise every day can get you out of the nightmare on the outside of your thigh!

A. Lie on your side on the bed or cushion, with your whole body in a horizontal line. First, put your left elbow and your body in a parallel position to support your whole body lying on your side, and then relax your right hand and put it on the bed in front of your chest.

B. Straighten the whole right leg, try to lift it, and then stop at the highest place where you can lift it for two to three seconds.

C slowly lower the straight and raised right leg, and repeat the above actions from 10 to 15, then rest and proceed to the next round. It is recommended to do one or two rounds a day.

D. comparison between left leg training program and right leg.

Double-effect Kung Fu Formula (1)

Double-effect Kung Fu: Shaping beautiful buttocks and the back of thighs 2 1

Boba is not necessarily every woman's wish, but buttock must be every woman's dream! The back of the thigh is the place where you don't move your legs often. Because you are rarely passive when walking, it is necessary and particularly important to exercise related to it. The following four magical exercises are wonderful ways to help you shape the back of your thighs and tighten your hips!

A. double-effect kung fu:

A. Face the wall, take the length of straight arm as the distance from the wall, raise your hands to shoulder height, parallel to the ground, and lay your palms flat on the wall for basic support. Remember to wear gloves or put clean slippers on your hands when it is cold, so that you won't be too cold to do it because of contact with the cold wall. )

B. The upper body is straight, and the left leg knee is slightly bent and supported.

C. Slightly bend the right knee until the calf forms a 60-degree angle with the calf, and keep a slightly bent posture. Start kicking hard with the sole of your foot up, stop at the highest point of your efforts, and then put down your right leg.

D. After repeating the above actions from 10 to 15, put it down for a short rest before the next round.

E. The training steps of the left posterior muscle and the left buttock are similar. It is recommended to do one or two rounds a day.

Intimate reminder

Hold the other leg that can't move during the process, and remember to bend slightly to avoid knee sports injury caused by excessive pressure.

Double Kung Fu II (1)

A. Face the wall, take the length of straight arm as the distance from the wall, raise your hands to shoulder height, parallel to the ground, and lay your palms flat on the wall for basic support.

B. The upper body is straight, and the left leg knee is slightly bent and supported.

C. Straighten your right leg and kick it backwards as hard as possible, which can be recovered without stopping.

D. Repeat the above actions 10 to 15 times, and then take a short rest before the next round.

E. The training steps of the left posterior muscle and the left buttock are similar. It is recommended to do one or two rounds a day.

Double-effect Kung Fu Shi San (1)

A. The upper body is straight, the lower body lunges, the right knee bends 90 degrees first, and the left leg is straight.

B. Hands akimbo, keep lunge, exert strength on hips, and then relax the muscles at the back of the right leg and the muscles at the front of the straight left leg. Keep this lunge posture for 5 to 10 seconds, then relax and stand up straight.

C. Repeat the above actions 10 to 15 times, and then take a short rest before the next round.

D. the training steps of the left leg posterior muscle and the left hip are similar. It is recommended to do one or two rounds a day.

Intimate reminder

This exercise is great, you can practice the muscles of the front and rear thighs and buttocks at the same time. But remember, when the upper body is straight, don't lean forward too much or lean back too much, which will compromise the effect or cause sports injuries due to improper pulling.

Skinny leg crash course (1)

If you want to wear miniskirts or shorts in two weeks, and you want to be a party queen or a scud girl, you are worried that your thighs look a little fat and out of proportion-don't worry, here is a quick exercise that will take effect in two weeks, which will make you confident and have unlimited scenery on the day of your adventure!

Lying on a mat or bed;

A. Lie flat, straighten your legs, and lift up to 90 degrees with the bed surface. Spread your legs slowly in the air like scissors, stop for 5 seconds, then close your legs and do it 10 to 15 times in a row. Do one or two rounds a day.

B. Lie on your side and support your straight body with your left hand. Relax your right hand and practice your right thigh first. Straighten the whole right leg and raise it as high as possible. After reaching the highest point, stop for 5 seconds, and then slowly put back the left leg. Do it continuously from 10 to 15. Do one or two rounds a day. Practice your left leg in the same way.

C. Lie flat, keep your legs together and straighten, and lift up to 45 degrees with the bed surface. Step A: Spread your legs like scissors in the air as much as possible, pause for 5 seconds, then close your legs and do 10 to 15 times continuously. Do one or two rounds a day.

Intimate reminder

The above three exercises must be done in the order of a, b and c every day, and you can't be lazy to get results.

Create a beautiful lower body