2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day. 4 Reduce the thigh: 1, and the inner thigh: do squats. Feet shoulder-width apart, toes facing out. Squat down slowly 1234, then stand up slowly, parallel to the floor. 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, the back of the 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. 5 Reduce leg: 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 relatively fat, and if you need to reduce the fat layer, your legs will be thick by muscle alone. This is muscle. 1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, 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: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening. First, the leg lacing action 1, inhalation: slowly lift the action to lie flat and relax the muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground. 2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body. * Repeat step 1 ~ 2, and switch sides to complete the specified number of actions.
Second, turn your feet together to pelvic movement 1. Inhale: Put your hands up with your shoulders straight, put your legs up and down, try to get close to the ground, and stimulate the lateral waist muscles. 2. Exhale: While raising your arms above your head, bend your knees and stand together. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction. Third, stretch the side waist action 1, inhale: the upper body rotates in the opposite direction to the lower body and presses down, the right hand supports the ground, and the left hand straightens forward, so that the side waist and trunk muscles are stretched. 2, exhale: the upper body tends to the left leg direction, stretching the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed. Fourth, the hips rotate horizontally to stand naturally, breathe naturally and relax the whole body. Then, hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, from right to back and from left, making a circle as one beat, and making two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats. Five, rub the abdomen to stand naturally, breathe naturally, relax the whole body, then rub both sides of the lower abdomen to the pubic bone with both hands, rub once for one beat, and * * * do four eight beats.