Just to be clear, does it mean that after you exercise, your muscles swell, so you look fat? If that's what you mean, you can use girls' leg exercises to rebuild your muscles. I often do endurance aerobic exercise, special leg exercise and swimming. Avoid the violent movement that affects the joints and the explosive movement of the legs, otherwise the legs will become thicker and thicker.

Step 1: Lie on your side and lift your legs.

Preparation: Lie on your side. The right elbow and left hand support the upper body, the right calf bends and bends, and the left leg straightens and touches the ground.

1. Lift the left leg upward, exceeding the height of the head.

2. Return to standby position. Repeat 5 to 10 8 beats, then lift your left leg and rest hard 10 seconds. Switch to the left and do it again.

Function: Exercise the muscles of the lateral thigh and waist.

2. Prone calf flexion

Preparation: prone. Legs straight together, elbows supported, upper body raised 45 degrees.

Action:

1. Bend the lower leg upward, hook the foot, keep the heel as close as possible to the rear of the hip, and fully contract the biceps femoris.

2. Return to standby position. Repeat 5 to 10 8 beats.

Function: Exercise biceps femoris on the back of thigh.

3. supine leg flexion adduction

Preparation: Lie on your back. Put your hands on your sides, bend your legs and lift them together at a 90-degree angle to your body.

Action:

1. The legs are divided horizontally, with the maximum amplitude.

2. Restore the preparation posture. Repeat 5 to 10 8 beats.

Function: Exercise adductor muscle of thigh.

Step 4: Sit down and lift your legs.

Preparation: Sitting posture. Support your hands behind your body and keep your legs straight and close together.

Action:

1. Keep your left leg straight and try to lift it.

2. Return to the preparation posture and change your right leg. Repeat 10 8 beat.

Function: Exercise quadriceps femoris.

Step 5: Sit down and hook your feet.

Preparation: Sitting posture. Support the back of your hand and keep your legs together and straight.

Action:

1. Hook your feet.

2. Straighten your feet hard. Repeat 5 to 10 8 beats.

Function: Exercise the triceps surae.

Stretch your legs

A. Sit with your legs outstretched

Action: sitting posture. Straighten your legs together, stretch your upper body forward, hold the soles of your feet with your hands from both sides, stick your upper body on your legs as much as possible, and at the same time send your shoulders forward forcibly, and rest 10 second.

Function: It can effectively stretch the muscles behind the legs and enhance the flexibility of muscles and ligaments in the spine and various parts.

B. Sit with your feet hooked.

Action: sitting posture. Bend your right leg forward, straighten your left leg and hook your foot. Hold your left toe with both hands and pull it back. Press the upper body down on the left leg and rest for 5 ~ 10 second. Then do it again with the other leg.

Function: fully stretch the calf and make the calf muscle lines slender.

C. supine leg flexion and extension

Action: Lie on your back. Put your left foot on the left side of your hip and hold the instep; The knee joint is slightly pressed down, and the front side of the thigh is stretched. The static force is 10 second. Then do it again on the other side.

Function: Stretch and relax the muscles in front of legs, making thighs slim.

Not bad: (the action of lengthening the muscles at the back of the calf)

Stand, step forward with one leg 1-2 shoulder width (depending on personal ability), bend your knees, keep your knees above your toes, leave your heels off the ground, and get off leg press. The difficulty is mainly in your hind legs. Feel the muscles behind your hind legs stretching, that's right.