1. Lie on your back on the blanket, relax your hands and put them at your sides. The thigh muscles will slowly lift your legs and try to make a 90-degree angle with your body. Then, slowly bend the right leg, keep the left leg still, and feel the muscles in front of the right leg ache. Hold 10 second, then straighten your left leg and do the same until both legs feel sore.

Then straighten your legs up, support your legs with leg muscles, and slowly lower them to the right. 10 seconds later, return to the original state and switch to the other side, but the legs are always together.

Step 2: Side

Looking at beautiful legs from the side, in addition to no fat, it depends on whether the ratio of calf length to calf length is 1: 1.33, which is the real beautiful leg. For example, bat legs, giant hip legs and "Bu" shaped legs are all problematic leg types and need to be adjusted well.

3. Stand on one foot, put the other foot on the low stool, lean forward as far as possible, let the muscles of the calf and thigh stretch slowly, keep this standing posture after stretching the muscles, press your hands on the calf and slide from bottom to top. Massage, repeat 20 times.

4, the back

Looking at the legs from the back, thigh circumference: calf circumference: ankle =7:5:3 is the best ratio. If the legs are too wide, we must find ways to reduce them. Radish leg muscles on the calf are absolutely not allowed, nor are hemp potato legs with soft fat on the thigh, and sausage legs without lines are taboo.

5. Kneel on the ground, hold your hands high, make your arms and legs at right angles to your body, then slowly lift your left leg backwards and straighten it until you feel the pain in the muscles behind your leg. Hold it to the limit, then bend forward as close to your chest as possible. After the left leg is finished, change the right leg to do the same action.

Thin arms:

First of all, the perfect version of push-ups

15- 20 times in each group, with at least 2-3 groups each time.

If necessary, you can use improved push-ups (knees apart) to do your feet.

1, it is best to practice in front of the mirror, so as to check the accuracy of the action. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.

2. Use triceps brachii to assist push-ups, so as to ensure that you can feel their strength when lifting and squatting. The body must be tight from shoulder to toe, and the body should be parallel to the ground.

Second, spider push-ups

1. Get ready for push-ups.

2. Stretch your right arm to the maximum, bend your left knee to your chest, put down your body and complete a push-up.

3. Return to the original position.

4. Change the other side and finish the second time with your left hand and right knee.

Third, triceps brachii contraction.

It is important to maintain a standard posture.

1. When standing, bend one leg, hold the dumbbell in the other hand, and lean forward 45 degrees.

2. Keep your elbow close to your body.

3. Fully contract the triceps brachii and only let your elbow and fingertips move.