Activate leg muscles
Do 4 groups in turn, each group 15 * * *.
Lift your legs up in turn, and your abdomen must be tightened all the way. You can straighten your legs when you lift them, and bend your knees slightly when you put them down. Especially when the legs are lowered close to the bed surface, if they are stretched too straight, the lower back may be suspended, and it is easy to accidentally hurt the lower back.
Exercise the inner thigh
Do 4 groups in turn, each group 15 * * *.
Most of type 0 legs exist, and the weakness of the inner thigh and the imbalance of muscle strength between the inner and outer sides are also a major cause of leg type problems. This action is mainly to exercise the inner thigh by lifting the calf.
Stretch the front side of thigh in turn, each side 1 min.
Lying on your side, it doesn't matter if your thighs are bent close to your hips. Just try.
Stretch the back of thigh, turn left and right 1 min.
This is also a classic action to improve posture. Keep your legs as straight as possible, and your knees can bend slightly, slowly approaching the top of your head. There is a feeling of acid swelling during stretching, which can be relieved by breathing through the nose and mouth.
Stretch the rear side of thigh alternately, each side 1 min.
Straighten your legs, press your upper body down, and try to hold your feet with your hands. If you can't catch them, you can also catch your calf. If the knee is uncomfortable, you can keep it slightly bent.
Pulping action
Hold 1 min.
This posture is also called frog squat. The thigh root should be as close to the bed surface as possible, and the upper body should be attached to the bed surface as far as possible. This action requires great flexibility. Everyone can't stick his upper body to the bed at first, but he can also hold it with his hands.
Exercise your hips.
Each group 15 * * * makes 4 groups.
Put your legs together, put a pen on your knee, and lift your hips up hard. Don't let the pen fall, tighten the abdomen all the way and share the pressure for the waist. In fact, hip weakness can also lead to leg shape problems, so the action of correcting leg shape often includes hip exercises.
Exercise your hips.
Each group 15 * * * makes 4 groups.
Knees apart, feet together, hips to lift your legs off the bed, abdomen must be tightened, otherwise the lower back will be squeezed too much, which is also my favorite hip exercise. It's easy to cramp the first time.