The core of * * * is to adjust and maintain the shape of the leg, and the key point is to obtain a good body texture to maintain and enhance the touch and beauty of the leg skin. Here, I specially invited a senior * * * coach for you, and also specially opened an autumn * * * training camp to teach you the effective secret method from the inside out, from eating to using:

Trimming leg half toe type

Coach demo:

Features: It is difficult to lose the swollen radish legs. Half-toe posture is an effective action to subdue it, which can not only modify the curve of the calf and the blood circulation of the lower body, but also prevent cramps in the calf, improve flatulence in the leg and reduce the probability of venous embolism in the leg.

1, legs are hip width apart, shoulders are relaxed and open, and hands are naturally perpendicular to your sides.

2. Keep your heels opposite, raise your toes, open your knees to both sides as far as possible, inhale and stand upright, and lock your forefinger and thumb. Breathe naturally for 3-5 seconds.

3. Inhale, raise your left hand, put it on your chest, exhale, relax, inhale again, raise your right hand, put it on your head, and your toes feel a strong pressure. This exercise can improve the flexibility of our toes and ankles.

Coach tip: The action of squatting with the heel on the ground makes the calf fully stressed, so practice repeatedly until the calf feels sore.

Slender leg lines-warrior style

1, right knee, left knee kneel on the ground and stand up straight. Put your hands together on your chest. Look straight ahead and keep breathing naturally.

2. Inhale, lift your left knee and straighten it. Put your hands together and push forward. Exhale and keep your thighs as parallel as possible to the ground.

3. Put your hands on the ground, put your right hand on the inside of your right foot, inhale, open your left hand upward, perpendicular to the ground, and stare at the fingertip of your left hand for a few seconds.

Coach's suggestion: Beginners don't have to force themselves, just feel the hamstring stretch. You can practice five times a day and keep it perfect for about five seconds each time. Be careful not to bend your knees after completing actions 2 and 3.

Pay attention to thin thighs-crescent shape

Coach demo:

Features: excellent back bend, which can fully stretch hips and legs. This series of graceful postures can increase the sense of balance and concentration, have the function of thin thighs and slender leg lines, and can enhance the curvaceous beauty of legs.

1, starting from king kong sit, push your knees, hold up your hips and legs, and take a big step forward with your right foot. Spread your feet, put your toes back, and lay your calves and knees flat on the ground.

2, put your hands together on your chest, don't move, and train physical and mental balance. Prepare for the new moon. Eyes straight ahead, right knee bent, legs perpendicular to the ground, hands crossed on the chest, head up, back straight, thighs feel lifted.

3. Slowly lift your arms together and put them on your back, with your body bent backwards, your arms straight and your head tilted backwards; Lift your hips forward, with your knees directly above your toes, your right foot flat on the ground, and your instep touching the ground.

Coach's tip: pay attention to the posture of crossing your hands, keep your waist and crotch in this posture, and don't let your knees exceed your toes. When you are tired, change sides to practice.

Pose, demonstrate