Several groups of methods to make legs fit and muscles tight and thin.

1. Leg movement

(1) Legs move up and down. Sit in a chair and do simple leg movements.

Effect: the quadriceps femoris is tightened on the front side of thigh.

Method: Sit in a chair and start to relax. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so.

Note: don't lift it down quickly, but lift it slowly until the leg muscles tremble. This is the most important thing. In addition, you can increase the number of times and increase the amount of exercise according to your own needs. Heel can put the weight of 1kg (such as a big dictionary, etc.). ).

(2) Knock on the hips

Effect: Stretch quadriceps femoris.

Methods: Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times.

Note: when the heel is close to the hip, fully stretch the muscles.

(3) Open one leg on one side.

Effect: Thigh side becomes thinner.

Method: Start in supine position. Try to spread your legs outward and then slowly restore them. Repeat l0 times left and right.

Note: Don't leave your back on the ground.

(4) Step alternately

Effect: Thinner thighs.

Methods: Starting from lying on your back, do your legs alternately for 40 times like riding a bicycle. After that, the speed will gradually increase, and the number of times can be increased to 150.

Note: the fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.

(5) Cross-legged exercise

Effect: Thinning the thigh that is too thick.

Methods: Start from supine position. Lift your legs up at right angles to your upper body and bend your knees slightly. Press the right leg with the left leg first, then press the left leg with the right leg, and move crosswise at a speed of about 15 times.

Note: relax your muscles and master the speed of practice.

Of course, in addition to moderate exercise, a little attention in diet can also achieve good results. Edible laver, sesame, kiwi fruit, celery, red beans, papaya, etc. Often helps to thin the lower body.