Your leg muscles are very strong. If you want to make your legs young, first relax your leg muscles and lengthen your hamstring muscles, and your legs will naturally be slender.

Methods to prevent muscle atrophy;

First, adjust the posture of standing and walking.

This is the most basic but most important point. Correct standing posture can not only correct the unsightly leg shape, but also make the whole person's posture look good. It will also strengthen the muscles of the buttocks and thighs, and even the hunchback can be slowly improved, and it is very simple. As long as you remember to stand up straight with your knees together, keep your waist straight, and hold your head high, you can gradually see the effect.

Walking posture is also important. Incorrect walking posture, wrong place and way of exerting force, it is easy for his calf to have a calf and become a radish. The correct walking posture should be that the toes land first and the walking path is a straight line. When walking, his knees will touch and rub slightly.

Second, stretch the calf and abdomen.

At the end of the day, due to gravity, the feet bear most of the weight of the whole body. In addition, when walking or standing, the calf is easy to become strong and slowly become a muscle. Even when sitting, the leg is still the lowest part of the human body, so stretch the calf.

It is also a very simple action. You can sit in a chair with your legs drooping naturally, or you can lie flat on the bed. First relax 15 seconds, and then tilt your feet as much as possible. At this time, you will feel the pain in your calf, then stay at the top 10 second, finally relax 15 second, and do it again. You can do it when you feel hard or a little swollen, and the number of times a day is not limited.

This is a very convenient and simple action, which can be done in the office or school, or before going home for a massage. It can be used as a warm-up in the later stage of massage, so that the legs and abdomen can be stretched to warm up first, and the massage is not so laborious.

Third, massage the calf and abdomen

The main function is to prevent the calf from developing into muscle, so you should massage hard, not the kind of comfortable massage, but the kind that will hurt and sour. Squeeze and massage hard against the calf to soften the muscles, then massage from the ankle up through the calf to the knee from bottom to top. When massaging, try to relax the calf as much as possible, which is probably the sitting posture shown in the above picture. The knee bends upward to let the calf droop naturally, and then massage as above.

Skinny leg method for changing muscle types

First, pat the inside and outside of the thigh.

1, sit on the ground, bury your legs and slap the outside of your legs with your fists.

2. Open your legs again and beat the inside of your legs with your fist.

Second, lunge leg press.

1, put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward.

2. Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and try again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible.

Third, stretch on your back

1, sit with your knees bent, your calves as close as possible to your thighs and hips, and your hands behind your back.

2. Lie down slowly until your body is close to the ground and your hands are flat beside you. Action lasts 15 to 30 seconds. Do it once a day.

Fourth, pre-stack leg press.

1, sit on the ground with your legs crossed and overlapping, and put your hands in front.

2. Press the body forward slowly, and look down at the neck and head 15 to 30 seconds. Switch left and right legs, overlap. Do it again.

The thigh muscles are actually very difficult to practice.

Health tips:

There are many MM's that think they are muscular legs, but most of them are not, because muscles are difficult to practice. If your legs feel hard, it may be that the fat density is relatively high, so please pay attention to your stovepipe. For most people, the real culprit of thick thighs is fat. But how to judge? "When the legs are not hard, all the hands can pick up are fat."

In general, it is much easier to lose fat than gain muscle. After a period of effective fat-reducing exercise, in most cases, the muscles do become stronger and tighter, but the girth of the legs will become smaller. General jogging, relaxing running and long-distance running without competition are all moderate exercises, which will make these fats disappear and have a small degree of muscle development, so these kinds of running will not only make the legs thicker, but also have the effect of stovepipe. Sports with relatively gentle strength also include: riding a bicycle, skipping rope easily, swimming and so on. On the contrary, the intensity of running and strength exercises is relatively high, which can increase muscle volume and thicken legs.

Whether running will make your legs thicker depends on genetic factors.

In fact, women need very little hormone secretion to synthesize muscles, and it is difficult to form muscles even if they exercise a lot. And the contribution of normal diet to muscle growth is very limited. However, all muscles that exercise can absorb nutrients more easily than those that have not been used for a long time, and exercise can also relatively improve the level of growth hormone. Exactly whether everyone will thicken their legs during exercise depends on the specific situation. For example, everyone's genetic situation is different, and it is not excluded that running will make a very small number of women's lower limbs thicker.

Muscular thighs and calves are hard to lose, to be exact, they can only improve the shape of muscles, so be more patient. However, the above methods, whether muscle legs or not, more exercise will always help stovepipe. If you want to be beautiful, you must not be lazy. Spend 15-30 minutes every day. Remember, there are no ugly women in the world, only lazy women.

Skinny leg yoga

There are many ways to stovepipe, how to make the calf not thick? How to effectively stovepipe? The following small series will promote the powerful stovepipe method, so that the calf is not thick and your thigh will be thin immediately. If you want to have slender legs, try stovepipe yoga, so that the calves are not thick and the slender legs will appear immediately.

Semi-lotus matsyendrasana

Exercise:

1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.

2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.

3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.

Triangular rotation type

Exercise:

1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.

2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.

3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.

Note: the holding time on both sides should be the same.

Cat bow back type

Exercise:

1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.

2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.

3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.

4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.

Note: repeat 5 ~ 10 times to relax.

Fish style

Exercise:

1. Lie flat with your legs straight and together.

2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.

3. Keep your arms straight and folded, and lift your feet off the ground.

Side angle extension type

Exercise:

1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.

2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.

3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.

Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.

Simplified spinal torsion

Exercise:

1. Sit up straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.

2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.

3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Switch to the other side.

Note: Don't bend over.

thigh

Bed leg reduction

1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.

2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.

3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!

4, lie on your back, look straight at the ceiling, don't bend your knees, put your legs together, close to your chest, then lift and close again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.

Subway leg contraction method

It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.

Office leg reduction method

When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.

abdomen

First, upper abdominal movement

◎ supine rotation abdomen

Step 1 Lie on your back on the mat with your legs bent and your hands behind your head.

Step2 exert force on the waist, keep the lower back from leaving the mat, move the chest forward to the highest point, and then slowly lower it to the starting position.

sit-up

Step 1 Lie on your back, legs bent, thighs and calves at 90 degrees, hands in front of thighs.

Step2 "compresses" the abdominal muscles through their contractility. When doing this, the upper back is off the ground, but the lower back is still close to the ground.

Second, lower abdominal exercise

◎ Lie on your back and lift your legs.

Step 1 Lie flat on your upper body, put your hands flat on your sides, and bend your legs close to your hips.

Step2 Tighten your toes, tuck in your abdomen, and lift your legs straight on your knees so that your thighs are perpendicular to the ground.

Bian Xiao Slimming Tip: When exhaling, slowly and controllably recover your legs. 8- 10 times in a row.

Third, transverse abdominal muscle exercise

Suspension bracket

Step 1 Lie on the floor, slightly lift your upper body, put your hands together, and support your upper body with your elbows.

Step2 Use abdominal strength to lift your hips, keep your body straight, and point your toes to the ground.

Bian Xiao slimming tips: Repeat the action 8- 10 times in a row.

Body balance training

Step 1 Face the floor, kneel on the mat, support your body with your hands, and keep your upper body parallel to the ground.

Step2 slowly lift your left foot parallel to the ground, and then straighten your right arm forward.

I hope to have a slim abdomen. How can you lose weight without learning these simple exercise methods? Be sure to study!