First of all, lie prone on the bed, bend your elbows, support the bed with your elbows, and hold your chin with your palms. Then leave the bed above the waist, put your legs together and bend your knees, lift and relax your calves so that they form a 90-degree right angle with your thighs, and flatten your pelvis so that your front abdomen, pelvis and thighs are attached to the bed.

Then the left and right calves alternately swing in the upper direction, so that the heel touches the hip. When swinging, the thigh muscles stretch and the knees leave the ground. Pay attention to put the calf back in its original position after the heel touches the hip, and try to keep the included angle between the calf and the thigh less than 90 degrees.

The second trick is to push the wall and swing your legs.

Stand facing the wall, legs together, knees straight, pelvis upright, so that the upper body and legs are in a straight line. Open your left arm and right arm forward and try to keep balance with the ground. Keep your palms close to the wall, then lift your left leg. Keep your knees straight, hang your left foot on the ground, and then swing your left leg up and down. Try not to touch the ground when descending, and then switch left and right to redo the action.

Action 3: leg press turns his head.

Lie on the bed, stretch your legs forward, bend your right leg across the left side of your left leg, put your left foot on the bed, hold your right knee with your left hand and fix it, and stretch your right arm to the right. Then the left hand exerts a slight force, pressing down the right knee, and at the same time turning the head to the right, looking to the right, stimulating and stretching the muscles of the right thigh, alternately exerting force several times.

Move 4 prone leg press.

Lie prone on the bed, look forward, bend your knees, put your legs together, lift your calves to make them at 90 degrees with your thighs, put your pelvis flat, put your arms at your sides naturally, and keep your thighs, pelvis, abdomen and chest close to the bed. Then lift your legs hard, tilt your shoulder blades backwards, tilt your waist upwards, hold your ankles with your hands, and gently stretch your thigh muscles.

Action 5, air circulation

First of all, lie flat on the bed, lift the part below the back up, straighten your legs, stand up as far as possible, don't sink or tilt, bend your elbows, land your upper arms, and support your body with your hands to maintain balance. Then bend your knees alternately and do pedaling exercise. After several times, put down your hips, let your hips and lower back fall on the bed, put down your arms, but your legs are hanging all the time, and continue to ride forward obliquely.

After the activity, or before going to bed, after taking a bath, or when hot towels are applied to the legs, apply clothes-clothes-dew-and then massage on the legs to achieve the effect of safe stovepipe without rebounding, but the massage should be adhered to! Now the method of slimming stovepipe with essential oil is also a fashionable and healthy method!

Step six, pose as leg press.

Stand with your legs open at shoulder width, your pelvis upright, and your upper body and lower body on the same plane. Your arms droop naturally, and then put away the muscles of your abdomen and buttocks. Then swing the upper body to the right, while holding the right thigh root with your right hand, gently press it hard to stretch the muscles inside the thigh, and then swing the upper body to the left. Similarly, press the left thigh root with your left hand to stimulate the muscles inside the thigh.

Move 7. Kneel to leg press.

Legs together, kneeling on the ground, feet naturally straight. Put a plastic ball on the right calf, hold the ball with the lower side of the thigh root, straighten the upper body forward, support the ground with your arms, and then slowly sit down on your hips to stimulate the thigh root and calf. Then put the ball in the same position on the left to stimulate the thigh root.

Eighth measure: kneel down and lean back

Legs together, kneeling on the ground, feet supporting the ground, pelvis upright, make the upper body and lower body in a straight line, tighten the abdominal and hip muscles, raise your arms to shoulder height, stretch forward, palms down, close your chest and relax your shoulders. Then, from the head to the knee, keep a straight line and lean back, and at the same time stretch your arms forward to form an opposite stress state, and the muscles in the front thigh are tense.

Move nine knees and legs

Stand on the left side of the chair, stand up straight with your legs together, and stand with your pelvis. Tighten the muscles of your abdomen and buttocks, so that your upper body and lower body are in a straight line. Put your right hand above the chair, lift the back of your left knee and calf, press your knees to the center, and turn your ankles outwards with your left foot. Then stand on the right side of the chair and move your right foot in the same way to stimulate the muscles on the inner thigh.