* * * Fuck 1: I hope to be compact and slender! Optimize calf muscle lines
Stand on tiptoe and raise and lower your heels. This action can help the calf lines become tight and smooth.
● Motion frequency: keep 10 second x 3? 5 times
● Exercise steps: Prepare a step of about 5cm, raise your heels with your legs together and stand on tiptoe. From the state of putting down the heel to standing on tiptoe 10 second.
Point 1: abdominal muscles tighten to improve the sensory core muscles.
Point2: The effect is more obvious when the heel is pressed to the highest point.
* * * Exercise 2: Exercise the whole leg.
This action is very special, it can exercise the ankle to the hip, and it is effective for the whole leg.
● Movement frequency: 5 seconds ×5 times.
● Exercise steps:
1. Stand with your back straight and your legs open.
Hands akimbo, legs spread out. Chest out, shoulder blades close together, abdomen tightened.
2. Squat down and spread your legs to the left and right.
Toe out and squat down until your knees are bent at 90 degrees. Don't lean forward on your upper body and don't protrude backwards on your hips.
3. Squat down at the waist and stand on tiptoe.
Starting from the action of 02, try to lift your heels and stand on tiptoe. Do it five times at a time for five seconds.
Point 1: bend your knees 90 degrees.
Point two: Don't lean forward.
* * * Fuck 3: Even the back looks good! ! Forged leg back line
By exercising the curve from hip to thigh and removing calf fat, legs become more beautiful.
● Movement frequency: about 1 wheel ×5 times.
● Exercise steps:
1. Focus on the upright torso.
Stand with your feet slightly open. Keep your left and right shoulder blades together and stand up. Straighten your back muscles.
Step 2 take a big step forward with one leg
Inhale, lift one leg and take a big step forward. Bend your knees 90 degrees first and decide where to land.
3. Squat and keep steady.
Feet touching the ground bend their knees 90 degrees. When squatting, the other leg bends back. Hold for 5 seconds, and return to step 0 1 with your feet on the ground. Repeat the same action on the other side.
Key points: keep the body axis stable and don't shake.