1) Inner thigh: Do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.

2) Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.

3) Rear thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.

10. Leg reduction: The method of measuring calf fat is very simple. Relax your legs, and then pinch your calf with your fingers. If you can easily pinch the fat layer, it means that your legs are fat and need to be reduced. If the fat layer is thin, the muscles alone will make the legs thick, especially the muscles.

1) Fat type: The most effective method is to stand on tiptoe for 20 times and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2) Muscle type: it is difficult to reduce. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less to avoid muscle tension and thickening.

Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.

The standard of beautiful legs

thigh

You can burn off the excess fat and fat in your thighs through the following exercises. While shaping perfect leg lines, you can also exercise the tension of thigh muscles.

Remove excess fat from the legs (per day 10 second)

1. Lie on your side on the floor and straighten your feet.

2. Keep your knees straight. The muscles in the inner thigh lift the calf. Hold this position 10 second, and switch to the other side.

main points

In practice, if one of the left and right legs is difficult to lift, you should increase the original time by 5~ 10 seconds, which can make the muscles of the left and right legs more symmetrical.

Exercise the tension of leg muscles (daily 10 second)

1 Look ahead and stand up straight. Chest out and abdomen in. Relax your muscles as much as possible.

Bend one leg, hold the sole with the same hand, and stretch the muscles of the front leg. Hold this position 10 second, and then switch to the other side.

Relax the peroneal muscle (daily 10 second)

1 Sit on the floor with your back and legs at 90 degrees and face forward.

Straighten your legs, hold one of the soles of your feet with both hands and slowly lift your legs. Hold this position for 5 seconds. Change the other side. When doing this group of movements, pay attention to your legs together and don't bend your knees.

main points

When holding the soles of your feet with both hands, your body tends to lean forward. At this time, you should pay attention to keeping your back straight and not bending.

O-legs and X-legs

Through the following exercises, you can fully exercise the muscles outside or inside the leg, make the leg lines symmetrical and correct the leg shape.

A: O-legs (3 seconds ×5 times a day)

1 Stand on the floor with your chest out and your abdomen in.

Bend your legs and make circular movements from outside to inside.

3 When your knees are together, keep your knees bent for 3 seconds.

B: X-legs

1 Stand on the floor with your chest out and your abdomen in.

2 Bend your legs and make a circular motion from the inside out.

3 When your knees are together, keep your knees bent for 3 seconds.

main points

When the legs make a large circular movement, it is easy to tilt the hips. Therefore, the key to this action is the strength of the lower abdomen.

Correct the leg shape (5 seconds ×3 times a day)

1 Squat on the floor, palms touching the floor completely.

Keep your palm in contact with the floor and stand up slowly. This process is suitable for 5 seconds.

3 Until the legs are completely straight, this posture lasts for 5 seconds. If you can't straighten your knees completely when you stand up straight, you can adjust your hand position slightly.

main points

When doing this group of movements, pay attention to keep your palm between the floor and your knees.

Five taboos on the road to beautiful legs

Taboo 1: Sit with your feet on the same side and cross-legged.

Taboo 2: Stand on one leg and cross your legs.

Taboo 3: sleep on your side and sleep on your stomach.

Taboo 4: Wear high heels.

Taboo 5: Always put the bag on the same side.