Standing for a long time and sitting for a long time will lead to the stress of the whole body concentrated in the lower body, which will make the blood circulation in the legs not smooth, so that nutrients can not be supplied to the end of the body, which will lead to obesity in the legs over time. In order to relieve the pressure on the legs and shape the legs, everyone can lift their legs for 20 minutes before going to bed every day. The method is to raise the leg to a 90-degree right angle, which can help the blood return and relieve the radish leg.
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Riding a bicycle backwards can reduce the fat on the inner thigh. Hold up your feet in the air with the strength of your waist and keep your hands parallel. Practice the action of stepping on the bike backwards repeatedly. This kind of local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and kick your feet like riding a bicycle, 200 ~ 300 times a day. After finishing, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for eliminating the fat at the root of the thigh!
Standing on one leg is a very good stovepipe movement. From the whole yoga system, it has a very good effect on stovepipe. Another key aspect is that standing on one leg stretches the leg and hones the strength. In addition to this function, it also has a balancing function, which can make the body more stable and balanced. But for people with too much thigh fat, we should first lose as much fat as possible through other aerobic exercises, and then practice this one-legged standing action to stretch the leg lines and make the leg shape uniform.
Walking in high heels for 3-5 minutes every day can improve the muscular radish legs and make the calf lines beautiful. You can wear thick socks if you feel that your heel hurts. It should be noted that the posture of heel walking will also affect the leg shape. Usually, we should take steps to use the muscle groups of thighs and buttocks, and don't concentrate all our physical strength on the calves to form big radish legs.
Eight movements quickly consume calf fat, so stretching is right …
In addition to the thighs, if there is no exercise, the calves are also prone to accumulate fat. Moreover, compared with thighs, calf fat is more difficult to lose and needs targeted exercise.
Before practicing, check your calf. If it is thick, see if it is fat or muscle. If the wrong muscle shape leads to thick legs, it is necessary to practice leg stretching and standing on one leg to balance. If you are fat, it is recommended to practice more than 8 movements.
1. Get down and lift your heels.
Open one leg with your feet, toes outward and knees bent at a 90-degree angle.
Lift the right heel off the ground and keep breathing for 5 times.
Put it down, switch sides, and repeat 10 group.
Stand up and lift your heels.
Stand with legs slightly apart.
Heel up, as high as possible.
Keep breathing for 5 times and repeat 10 times.
Stand with your legs crossed
Stand with your left foot, your knees slightly bent and your right hand touching the ground.
Lift your right leg backward and then cross the replacement side.
Repeat 30 groups
Sit up straight and lift your calves.
Sit up and find a heavy object above your knees.
Put your feet on the ground and lift them with your heels.
Keep breathing for 5 times and repeat 10 times.
Run stairs
Running stairs requires the strength of the calf pedal. It is recommended to run for 10 minutes at a time.
6. Climbing style
Starting from the slope, bend your right knee forward.
Then cross the replacement edges and repeat 30 times.
7. Squat take-off
Feet are hip width apart, knees are bent, and hips are backward and downward.
Inhale and jump up, your body is completely in a straight line.
Repeat 30 times
8.skipping rope
Tiptoe when skipping rope, which exercises calf muscles. You can jump 10-20 minutes.
After practicing, it is recommended to stretch the calf muscles. If you are a classmate with thick calf muscles, you can stretch your calf in the following ways.
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Body shaping clothes, lose weight, lose weight, lose weight