1, 2 Leg pulling and foot stretching

Sit on the mat, straighten your legs, bend your right leg, hold the center of your right foot with both hands, hook up your right toe, lift your right leg, put your thighs on your chest, keep your calves parallel to the ground, make your upper and lower legs at 90 degrees, and stretch your left toe as far as possible. Inhale, at the same time, extend the toes of your right foot, and straighten your right leg obliquely upward, making an angle of 60 degrees with the ground. Pay attention to chest, head up, abdomen, back straight, don't shrug. When exhaling, hook your right foot on your toes and return your right leg to a bent position. Try your best to hold the calf and pull it to the inside of the body, so that the muscles at the back of the calf can be pulled. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

3, 4 lunge leg pulling

Kneel on the mat, lift your upper body, keep upright, stretch your right leg forward, don't bend your knees, and hook up your right toe. Inhale, lean forward, hold the center of your right foot with both hands, try to get close to your right leg, stretch the muscles behind your leg, and naturally adjust your breathing 10 second. Then the upper body is lifted, while the right leg is bent, the left leg is straightened backward, and the center of gravity of the body moves forward into a lunge. Arms straight forward, hands crossed, body weight on the right leg. During the whole exercise, pay attention to fixing the waist and abdomen, and don't swing from side to side. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

5,6 herringbone stretching

Stand upright naturally, with your left leg moving forward, your feet 80 cm apart, and the tip of your right foot pointing straight ahead. Inhale, raise your arms, cross your hands on your head, put your right hand behind your left hand, lean forward, and bend your left leg into a lunge. Pay attention to keep the head, arms, upper body and right leg in a line, tuck in the abdomen, don't hunch over, keep the heel of your right foot off the ground, stretch the muscles behind your right leg, naturally adjust your breathing, and control 10 second. Then, the arms are hung to the sides, and the hands are pressed down, while the upper body is upright, the right leg is bent, and the legs are half crouched. Repeat the action 10 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

7, 8 Stand on one leg

Facing the bar (or window sill), stand upright naturally at a distance of 60 cm from the bar, lean forward, hold the bar forward with both hands, and pay attention to keep your body in a straight line, and don't get up or collapse. Inhale, bend the right leg, stick the right foot on the left leg, and lift the heel of the left foot hard to pull the calf muscles up for 5 seconds. Look ahead and don't shrug. When exhaling, the heel of the left foot falls, while the left leg bends into a squat shape and the right leg remains motionless. Repeat the action 15 times, and then change the other leg. Do 10 times left and right as a group, and do 3 groups.

9, 10 hop

Stand upright naturally, hold your chest high, and put your hands on your hips. The first beat: the body jumps in place, and when it falls, the feet are separated and shoulder-width, and it lands. The second beat: when jumping and falling, the left leg touches the ground with one leg, the right leg bends, and the right foot sticks to the left leg. The third beat: Just like the first beat, jump up and land with your feet apart. The fourth beat: jump up, one leg of the right leg touches the ground, the left leg bends, and the left foot sticks to the right leg. During the whole movement, pay attention to lifting hips, hips, waist and abdomen, and don't swing from side to side. Four beats is an action, and the action is repeated 20 times as a group. Do 2 or 3 groups, with an interval of 2 minutes between groups.

References:

Many places on the internet

Seven practical and effective stovepipe suggestions,

First, before going to bed every night, lean your legs against the wall for 30 minutes, making a 90-degree angle with your body. For a long time, make sure you have beautiful legs!

Second, this is what gentlemen who sing a double reed often look like. When they were sitting in a chair, the chair was suddenly taken away, and they still kept their original posture. Remember, if you are not careful, you still keep that posture.

Cross your feet.

This is to use the strength of the waist, back muscles and the front side of the thigh to tighten the thigh. Because you can't do it in the air, you should rest against the wall. You can feel the weight of your body.

sequence

Don't let your waist droop when you are tired, be patient.

1. Lean against a post or wall, heel to thigh length, stand away from the wall (about 40 cm).

2. Don't leave the wall, and slowly squat down your back and waist.

3. Stop when the thighs are parallel to the floor and the knees are at right angles, and then stop and hold back.

frequency

At least one, two, three and four count to about fifty, and at most one hundred.

focus

When you are tired, your waist will droop slowly, so it is important to be still.

From the back of the head to the back of the head, it is important to persist.

Other influences

This is an endurance battle with thinner calves and knees.

Third, there is no direct relationship between calf thickness and heredity. If you want to thin your calves, you can massage them for more than five minutes every morning and evening (remember to push them from bottom to top), or you can stand on tiptoe and tie sandbags on your calves.

Swing down, swim more and walk more, all of which can achieve the goal of stovepipe.

Fourth, poor blood circulation and thick calves.

Nine out of ten girls say they have fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight".

. At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf.

Step 1: Relax your strong calves.

In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan is to untie the knot.

The real calf fat begins.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side.

Method 2

When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. After bathing, you should also pat your calf and supplement it.

The blood circulates rapidly.

Step 2: Strengthen the campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day.

Exercise (1)

1. Place the front end of the foot on the raised platform and press the foot down as far as possible.

2. Then the calf stands on tiptoe to lift the whole person hard.

Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe.

2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight.

Repeat this action for 40 times, and you can tighten the calf and make the lines more slender.

Step 3: finally sprint stovepipe.

Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow!