1, lunge back against the wall.

Time: hold for 30 seconds

Exercise times: 2 times a day, 3 cycles each time.

Efficacy: Exercise calf muscles.

Step 1: Stand upright about 30 cm against the wall, put your hands flat on your chest and push the wall with your hands.

Step2: The left leg takes a big step backward, and the right knee bends to form a lunge. Keep your left leg straight. Hold for 30 seconds, then switch sides and do the same thing. Cycle 3 times.

2. Armchair and tiptoe

Time: hold 1 sec.

Exercise times: twice a day, 3 cycles each time, each cycle 15 times.

Efficacy: strengthen calf muscles with physical strength.

Step 1: Hold your head up, stand behind the back of the chair with your chest out, open your feet hip width, and put your hands on the back of the chair.

Step2: Slowly lift your toes, push your chest forward, tighten your abdomen and hips, and keep your legs straight. After holding 1 sec, slowly lower the heel. Be careful not to let the heel touch the ground when you put it down, and then stand on tiptoe. 15 times is a cycle, and 3 cycles are repeated.

3. I sprained my ankle while sitting.

Exercise times: twice a day, twisting your legs 5 times each time.

Efficacy: Strengthen calf muscles and ankle key ligaments.

Step 1: Sit in a chair with your back close to the back of the chair and keep your spine straight. Put your hands on the chair surface, your right foot will droop naturally, your left foot will be raised horizontally, and your toes will stretch forward.

Step 2: Turn your toes five times clockwise. Be careful not to move the knee joint when rotating. Then do the same thing on the other side.

4. Rubber band moves ankle

Time: hold 1 sec.

Exercise times: twice a day, 3 cycles each time, and each cycle is repeated 15 times.

Efficacy: Exercise leg muscles and ankle joints.

Step 1: Sit on the floor naturally, hold your body behind your hands, bend your right foot naturally, and straighten your left foot. Let your partner use rubber bands to help fix your toes and ankles.

Step 2: Slowly move the ankle 1 s from the inside out, and then repeat 15 times from the outside to the inside as a cycle, with each leg doing 3 cycles.

Skinny leg massage technique

Step one: repel the knee meat.

The most embarrassing thing about wearing a miniskirt is the two pieces of meat on your knees, which can be eliminated by insisting on the following exercise.

1. Make a fist with both hands, and press your knuckles around your knees with both hands, and the strength shall be subject to your own comfort.

2. Put your four fingers under your knees, put your thumb above your knees, and draw a circle clockwise.

3. Gently pinch the meat on both sides of the knee with your thumb and forefinger, and push it from the outside of the thigh to the inside, doing it five times left and right.

4, four fingers on both sides of the knee, thumb pulp and wrist parts against both sides of the knee, push up to both sides, left and right five times.

Step 2: Tighten the calf.

The swelling of the calf shows a chronic development. Sediments can be discharged by massage, and moderate exercise can stimulate muscles for comprehensive care. Pressing knee lymph nodes is the most effective way to eliminate edema before it is deposited.

1. Hold the calf and ankle with the palms of your hands, twist and push upward in the direction of your knees in a spiral shape, and do it five times left and right.

2, one leg on the knee of the other leg, along the heel to knee direction, hands alternately push up, left and right five times.

3. Put your fingers together, put your hands on the back of your calf, and push and scrape the whole calf up, doing it five times left and right.

4. Open your fingers, put them above your knees, put your thumb behind your knees, press hard with your thumb to promote excretion, and do it five times left and right.

Step 3: Tighten your ankles.

Kneading the muscles of the soles of the feet often can not only relieve leg fatigue, but also tighten the ankles.

1. Bend one foot, hold the sole with both hands, and press the muscles of the sole with two thumbs.

2. Hold your toes with your thumb and forefinger, and squeeze them from the inside out with a little force to promote blood circulation in your legs.

What does stovepipe eat?

Models have long legs. In fact, in order to have beautiful legs, in addition to doing more leg exercises, you can also eat the following fruits and foods, which can eliminate the water retention in the lower body, make your legs slim and symmetrical, and make your skin soft and smooth. If you want to have beautiful legs like a fruit girl, try the leg balance effect of the following fruits.

1, banana

Bananas with a little high calories can actually be eaten as dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs.

2. Apple

Its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. Malic acid can also metabolize annoying calories and make you bid farewell to lower body obesity. As for water-soluble fibrous pectin, it can solve constipation, and the lower body will be much lighter after clearing the stomach.

3. papaya

Eating big fish and meat, and always sitting still, fat can easily accumulate in the lower body. Papaya's proteolytic enzymes and cucurbitacin can help decompose fat, reduce the workload of gastrointestinal tract, and make fatty legs gradually become strong and bony. Pectin in papaya also has the function of regulating intestine, which can purify the body and beautify the skin.

4.watermelon

Cool watermelon, with diuretic elements and lemon yellow, can make people excrete fat and salt with urine, which is very effective in strengthening muscles and dealing with loose floating meat. In addition, it contains a lot of potassium, which can modify and beautify the lines of legs.

5.grapefruit

The unique fruit acid composition can make the metabolism smoother and the calorie is low, but the potassium content is among the best in fruits. Try the sour taste of grapefruit more, and you will definitely have a chance to become a charming leg lady.

6.kiwi fruit

Many vitamin C in kiwifruit are well known. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands, which can produce satiety. In addition, fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening the legs, so it is also a popular leg-beautifying fruit.