Don't worry about muscle legs, as long as you don't exercise like a professional athlete, normal fitness will not grow muscle legs. However, stretching after exercise is also necessary.

Some methods of pulling legs

1. Pull your leg back

Standing posture with one leg, the other leg is closed with the big calf, the ankle is supported with the same hand, the heel is pulled to the hip, and the knee points to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.

2. Hurdling leg press

Can be assisted by railing-like objects. One leg is supported on the ground, the leg is extended forward, the foot is flat on the auxiliary, and the knee joint is kept as straight as possible. The upper body leans forward close to the legs, and both hands can hold the knees or ankles, or you can pull the railings to assist the force. After keeping a few breathing beats, you can deepen the upper body forward until you reach the maximum tolerance at that time. Support legs are always straight. There should be a feeling of soreness on the back of the stretched thigh. Hold for more than 30 seconds and exchange legs.

Step 3: lunge against the wall

About 30 cm away from the wall, stand with your legs apart and your arms apart, close to the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the tension in the calf muscles and keep it.

15~30

Seconds; Legs exchanged.