Method 1

(1) Stand up straight, put your feet together, bend your knees and do squats and sit-ups for 20 ~ 30 times each.

(2) Bend down, and make circular movements with both hands and knees to the left and right for 20-30 times.

(3) Keep your feet slightly open, bend over, and tuck your knees in your hands to stop your knees from leaning inward. Stop for 10 second each time and do it for 5 ~ 10 times.

(4) Stand with two feet in parallel and do toe abduction and internal rotation with the heel as the axis; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.

(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with a rubber band, the effect will be more remarkable.

(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.

(7) You can use the muscles in different parts of your leg by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.

Method 2

1. lunge side leg press, one leg leg press 30 times, alternating 2 times each.

2. Barbell squat legs, a medium weight barbell on the shoulder, and the legs are separated by about the same width as the shoulder. Slowly squat down to full squat (knee angle is less than 90 degrees), and then quickly erect your legs. 1 group did 8 ~ 10 times, and * * group did 4~6 times.

3. Squat with your legs together, stand with your feet together, support your knees with your hands, and do the action of pushing the clip inward (don't separate your legs), then do the squat and stand up 1 time, and then do the left-right knee rotation 1 time, and so on, every 15 times is 1 group.

4. Exercises the legs with external swing and internal clamp every 15 times 1 group, * * 4 groups.

5. Sit in a chair with a book between your legs, straighten your legs, and put a book with appropriate thickness on the upper part of your ankle (lower part of your calf) for several minutes. When practicing, you can tie a rope at the lower part of the knee joint, which is better.

6. Two people do anti-leg flexion and extension, 8 times is 1 group, and * * * does 4 groups.

If an adult wants to correct his leg shape through the efforts of the day after tomorrow, he can try the above methods and must persevere. If he is a child, besides correction, he should pay more attention to calcium intake. Supplementing enough calcium contributes to the growth of bones.

Second, how to prevent the legs from being straight?

1, adjust the walking posture.

People with O-legs usually walk in a figure of eight, that is, when walking, their toes are divided outwards. When walking, the legs will exert outward force, and the knee joints will receive outward force. Over time, when standing, the knees will not be able to come together and become O-legs. Therefore, we must first adjust our walking posture and learn to focus on the inside of our legs. A good walking posture should be that the body is upright, the waist is straight, the eyes are looking straight ahead, the arms are relaxed, and the body swings naturally at both sides, the toes protrude slightly outward or straighten forward, and the steps are even.

2. Remember to do the clamping action as soon as you have time.

Whether waiting for the bus, at the office or watching TV, always remember to straighten your legs and clamp your knees hard, 3-5 times a day, about 15 minutes each time. This can not only correct the leg shape, but also have the effect of stovepipe, especially stovepipe.

3. Sitting posture

You can't sit cross-legged, cross-legged or kneeling. These three sitting postures are likely to bend the leg shape.

4. Standing posture

Can't stand on one leg for a long time. When standing in a relaxed posture, the legs and knees will also receive outward force, and the pronation angle will increase. After a long time, O-shaped legs will be formed, or the O-shaped legs will be aggravated.

5. Sleeping position

Never cross your legs when you sleep. The posture of crossing one's legs to sleep will support the knee joint outward, which will lead to the change of leg shape.

Step 6 exercise

As we all know, playing football, practicing martial arts, playing table tennis and other sports will lead to O-legs. In fact, many track and field sports, if the posture is incorrect, will give the knee joint a stronger outward impact, which will lead to O-shaped legs. Therefore, the proportion of O-legs among athletes is very high.

7. Diet

The skeleton has been shaped in adulthood, mainly because of the soft tissue of the joint ligament. Therefore, there is no need for special calcium supplementation. But for children, it is necessary to ensure adequate calcium intake.