Stand at attention with your hands at your sides. Bend your knees and 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 to do it three times with 10 second, 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.

Internal and external measurement of thin thighs

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.

Easy to stovepipe

By stretching the calf muscle, the short and thick calf muscle adheres to the calf bone for at least half a year.

1. Step on the threshold with your heel, then sink your heel, tighten your legs, lift your hips and straighten your knees. Heel up and down for 4 times, stay for 10- 15 seconds and then practice repeatedly.

2. Hold the back of the sofa with both hands, with the heel of the right foot sinking hard to the ground, the left leg bent into an arch, the hips pushed forward, the back vertical and the shoulders straight.

3. Sit on the sofa with your back straight, your legs together, your knees straight down, your legs hooked hard, and your hands can hold your toes as much as possible.

4. Sitting on the sofa, the left knee joint is bent, and the left hand grasps the heel, while the spine is straight, and the left knee joint stretches straight up.

5. The feet are in a big T-step, the left leg lifts the heel off the ground, and the abdomen inhales. The little toe of the left leg touches the knee joint of the right leg, and at the same time, the knee joint of the left leg opens and stretches.

Among the whole grains, there are many readily available foods, which contain a lot of nutrients needed for beautiful legs.

1. seaweed-rich in vitamins A, B 1, B2, minerals and cellulose. Conducive to regulating body fluid balance.

2. Sesame provides vitamin E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, which can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb the nutrition in the legs.

3. Banana-a little high in calories, but it can be eaten as a dinner, rich in potassium, but very low in fat and sodium.

4. Apple is a substitute fruit, which contains much more calcium than ordinary fruit, and helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.

5. Red beans-among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination and eliminate edema caused by heart or kidney diseases. In addition, cellulose can also help excrete salt, fat and other wastes in the body.

6. papaya-if you eat too much meat, fat can easily accumulate in the lower body. The proteolytic enzyme and cucurbitacin in papaya can help decompose meat, reduce the workload of gastrointestinal tract and make the legs of meat feel bony.

7. Watermelon-cool watermelon, which contains diuretic elements, makes salt excreted smoothly with urine, and is also effective for cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium.

8. Egg-its vitamin A gives you smooth and delicate skin on your legs; Vitamin B2 can eliminate fat; Other phosphorus, iron and vitamin B 1 play an important role in removing meat from the lower body.

9. Grapefruit-a unique "citric acid" ingredient, which makes metabolism smoother and has low calories, but its potassium content is among the best in fruits.

10. Celery-contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. It is good for the heart and rich in potassium, which can prevent edema in the lower body.

1 1. spinach-eating more can make blood circulation more active, send fresh nutrients and oxygen to the legs, and restore the vitality of the legs. Afraid of dry leg skin and long wrinkles.

12. Peanut, nicknamed "the king of vitamin B2", is rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.

13. Kiwifruit-rich in vitamin C and cellulose, the fiber absorbs water and expands, preventing excess fat from thickening the legs.

14. Tomatoes-have diuretic and pain-relieving effects. Beautiful women who stand for a long time can eat more tomatoes to get rid of leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, squeezed into juice or eaten directly, but tomatoes will lose a lot of nutrition after cooking.

I hope it helps you.