2. Stand with your feet apart, keep your back straight all the time, then bend your knees and lift your hips.
3. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.
4. Two arms droop, one leg kneels, the back keeps straight, and the other leg stretches backward until it is parallel to the ground.
5. "Step by step". Take a big step forward until the back knee is about 15 cm off the ground, and then take the other leg forward. Do each movement 20 to 25 times, at least once every other day. After getting used to it for a few weeks, do these actions again, that is to say, after doing it once, rest for 60 to 90 seconds and do it again.
Local exercise of the leg
Stretching is one of the most effective ways to beautify the legs. The specific operation is as follows:
Two arms droop, one leg crouches below the knee, the back is kept straight, and the other leg extends backward to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body.
You can also do it while standing, with one leg standing to keep your body straight, and the other leg extending backwards to make your thigh as straight as possible and parallel to the ground.
If you walk sideways on the bed or floor, one leg is close to the floor, and the other leg is lifted upward until the leg forms a 45-degree angle with the body, then the thigh is supported on a table or chair at a 45-degree angle, and then the leg close to the floor is lifted to make it close to the thigh.
This exercise can strengthen the muscles of the inner and outer thighs, thus maintaining the balance and symmetry of the thighs. Of course, it can also be combined with "striding".
Poor walking posture will lead to leg obesity, which is not conducive to bodybuilding. Common mistakes in walking posture are: kicking, kicking, walking inside the figure of eight, walking outside the figure of eight, walking on tiptoe and so on. So be careful!
In addition to paying attention to the balance of dietary calories, sesame, apples, eggs, spinach, celery, grapefruit, papaya, tomatoes, kiwi and other foods have been proved to be of great benefit to leg shaping, so you might as well eat more.