(1) kick. This bodybuilding training is completed in three steps:

Step one: kick. Ready: stand at attention.

The first beat: raise your hands horizontally, kick your right leg hard (knees straight, toes tight), and try to touch your right toe with your left hand.

The second beat: the right leg falls and takes a small step forward, the center of gravity shifts from the left leg to the right leg, and the hands are raised horizontally;

The first beat: do the reverse action of the first beat;

The fourth beat: the same as the second beat.

Repeat 28 or 48 beats. Legs can rotate.

Step 2: Kick sideways.

Ready: stand at attention.

The first beat: kick the left leg to the left immediately after the right leg takes a step forward, while turning around, the left hand naturally swings slightly to the right in front of the chest and the right hand is lifted up;

The second beat: the left leg falls, turns 90, and the left foot stretches forward half a step;

The third beat: kick the right leg to the right. Do the reverse action of the first beat;

The fourth beat: the right leg lands, and the second beat is reversed. Repeat 28 or 48 beats.

Note: You can do toe extension kick with 28 beats first, and then toe hook kick with 28 beats.

Step 3: Kick.

Preparatory type: stand facing the wood with your right leg half a step forward.

The first beat: the upper body leans forward slightly, while the left leg is supported and the right leg is kicked hard;

The second beat: the right leg is put down and the left leg is half a step forward;

Third to fourth beats: do the above reverse action.

Repeat 28 or 48 beats.

Note: You can stretch your toes with two or eight strokes before kicking, and hook your toes with another two or eight strokes before kicking.

(2) Lie on your side and kick. Preparation: Lie on your right side, tuck in your abdomen, straighten your legs, support your head with your right hand and your chest with your left hand.

The first beat: close the left leg;

The second beat: draw a 90 arc upward with the hip joint as the axis (open the hip joint);

The third beat: kick the left leg hard until it is at right angles to the body;

The fourth beat: restore the preparatory style;

The fifth beat: directly kick the right leg (90);

The sixth beat: restore the preparatory style;

Seventh to eighth beats: Same as fifth to sixth beats.

After doing two or eight beats repeatedly, turn your back and do the above-mentioned reverse action for two or eight beats.

Note: Beginners can do four or eight beats, and after they have a foundation, they can do four consecutive increases, kicking each leg 20 ~ 40 times. At the same time of comprehensive training, doing this action helps to lose weight on the inner thigh.

(3) Lie on your back and cut your legs. Preparation: supine position, hands on the side.

The first beat: both legs are raised at the same time (stretching toes);

The second beat: stretch your leg and cut it, with your left leg on top and your right leg on the bottom. Go back to the first beat after a quick cut;

The third beat: do the reverse action of the second beat (lower left and upper right);

The fourth beat: resume the preparatory style.

Note: the knob can also be used as a leg scissor (the upper body makes an angle of 30 with the ground). Doing this action often not only helps to reduce the fat on the inner thigh, but also is a means to exercise abdominal muscles, killing two birds with one stone.