1) Kneel and lift your legs
Put your knees and hands on the mat, breathe naturally and look straight into your eyes. Lift one leg backward and upward, and hold it for 3~5 seconds after reaching the apex. Pay attention to the toe collapse straight, and repeat the exercises with your legs. Note: The lifted leg can be bent or straight.
2) Stand up and swing your legs.
Feet apart, shoulder width apart. Keep your upper body chest out and abdomen in, then slowly raise your right leg to the right rear, then exhale until your hips and thighs tighten, and then slowly return to your original position (inhale), but don't touch the ground with your feet. Note: Don't lean forward too much. Do this round trip 15 times, and then do it with the left leg. When the left and right legs are finished, it is 1 group, * * * do 3 groups, and rest between groups 1 minute.
3) Sit and lift your hips.
Sit on the floor with your legs together and straight. Put your hands behind your hips and keep your body straight up. Keep this position for as long as possible. You can obviously feel the muscles of your hips exerting force. Then slowly return to the sitting position. Repeat this action for 3 times in each group, 15 times.
4) Straight leg back lift
Lie prone on the stool, grab the side of the stool, put your legs together, pull your legs up with the gluteus maximus, and then control the falling speed of your legs with the gluteus maximus, and slowly return to the toe close to the ground. Keep practicing.
.
Slender legs
1) Half squat load. Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times.
2) Step by step. Stand up straight, with your right foot in front and your left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.
3) Stretching action. Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close to your hip as possible, keep this posture 15 second, and then switch to the other leg. Stretching the legs is very important, which can prevent the legs from getting thicker after exercise and make the legs smooth.
4) Lie on your back with your legs apart. Lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times.
5) Hold the ball in a sitting position. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action for 3 groups, 20 times in each group.
6) Load the heel. You can do this with your bare hands or with a 3-5 pound dumbbell. Stand on tiptoe, stay at the top for 2 seconds, feel the force of calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf and do stretching exercises.
Remarks: The above six movements constitute a good leg training plan, and it is best to add 30 minutes of aerobic exercise, which will reduce fat and shape. It is the best choice for you to get a slim and fit figure. Why not act quickly?
Our slogan is: keep fit for one hour every day, work healthily for 50 years, and live happily for a lifetime! Come on, come on, come on! ...