1, inner leg: do a squat, stand with your feet shoulder-width and toes outward, count 1234, slowly squat, parallel to the board, count 5678, then slowly stand up and squat, raise your heels, and make sure to slowly put down the board. Do 15 in each group, and do 3 ~ 4 groups in each group.
2, the front side of the leg: exercise the muscles on the front side of the leg.
3, leg side: standing and kicking and pretending to be slow. Each group should do eight beats. 15. Be too flexible every 3 ~ 4 groups to avoid pulling muscles.
Reduce leg fat: simply relax the leg and pinch the leg belly with your fingers, indicating that the fat type of the leg needs to be reduced ~ the fat layer is thin and smooth, and the muscle type of the leg is thick and muscular.
1, fat type: stand on tiptoe for 20 groups. Every time you do 4 sets of essentials, your hips should slow down and stand on tiptoe for about 3 seconds. After the operation, gently shake the leg muscles and relax.
2, muscle type: muscle MM is difficult to reduce, you can suggest to do strength. Wear less high heels on your legs, avoid muscles and make them thicker.
To exercise, you should feel that the part you are moving is motionless, but you should squat down in the position of your legs. You should feel that the leg muscles are not tightened, and there is no acid in the parts you exercise, which means that the parts you exercise do not mean that the posture needs to be adjusted by yourself.
Leg beauty standard
Five beautiful legs are close together in four spaces. Specifically, as shown in the figure, the symbol ○5 (toe, knee, fibula and ankle inside the leg) is close to the symbol × symbol 4 (between the root of the leg, knee, knee, fibula and ankle) in a state, except that the knee is facing the face, and the leg shape is relatively straight, so the leg is not beautiful.
Leg products
Consume excess fat and fat in the legs through practice, shape perfect leg lines, and exercise the muscle tension of the legs.
Remove excess leg fat (every 10 second)
1. Keep your feet straight.
2. Keep your knees straight. The muscles in the legs exert themselves. Hold the leg lift 10 second, and switch to the other side.
main points
It is difficult to lift the left and right legs during practice. It should be increased by 5~ 10 seconds to make the muscles of the left and right legs more symmetrical.
Exercise leg muscle tension (every 10 second)
1 Stand up straight, chest out and abdomen in front of your eyes, and try to relax your muscles.
2 Bend one leg on the same side, hold the sole of the foot, and stretch the muscles of the front leg to maintain the posture 10 second, and switch to the other side.
main points
It is difficult to lift the left and right legs during practice. It should be increased by 5~ 10 seconds when practicing the original leg.
Leg products
Tighten leg muscles and create beautiful leg lines (once every 5 seconds)
1 find a book with a thickness of 4~5cm, and stand at the back of the book in a suspended state to keep up.
Put your feet together and repeat at your toes. Stand on tiptoe to keep your balance and hold the same posture for 5 seconds.
main points
Pay attention to the peroneal muscle when you stand on tiptoe without thick books and magazines.
Relax the peroneal muscle (every 10 second)
1 Keep your back and legs at 90 degrees and sit face forward.
Straighten your legs, hold the soles of your feet with your hands, and slowly lift your legs for 5 seconds. When doing group gymnastics on the other side, you should pay attention to your legs together and your knees bent.
main points
Holding the soles of your feet with both hands is easy to lean forward, so pay attention to keeping your back straight and bent.
O-leg x-leg articles
Exercise the muscles on the outside or inside of the leg to make the leg lines symmetrical and correct the leg shape.
A: O-legs (every 3 seconds ×5)
1 Stand on the board with chest out and abdomen in.
2. Bend your legs outward and do circular motion.
3 keep your knees together and keep your knees bent for 3 seconds.
B: X-legs
1 Stand on the board with chest out and abdomen in.
2. Bend your legs and transport them circularly from the inside out.
3 keep your knees together and keep your knees bent for 3 seconds.
main points
When the legs move from side to side, it is the key to tilt the hips with abdominal force.
Leg type (5 seconds × 3 for each break)
1 The palm of the squatting board is in contact with the board charger.
2 Keep the palms in contact and stand slowly for 5 seconds.
3 Keep your legs straight for 5 seconds. If you straighten your knees, you can completely straighten your hands and adjust your posture slightly.
main points
When doing group gymnastics, you should pay attention to keeping your palms between your knees.
Five taboos of beautiful leg road
Taboo: Sit cross-legged with your feet on the same side.
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: Straight bag on the same side