Exercise 1: Kick a shuttlecock.
The main function of kicking shuttlecock is stovepipe. When kicking shuttlecock, the legs, feet, waist, buttocks, knees, ankles and other parts are fully exercised, which can accelerate the blood circulation of the whole body, promote metabolism and increase vital capacity. Massage your legs after exercise and knead hard muscles to avoid turning them into hard muscle legs.
Exercise 2: Lie on your side.
Lie on your side and right side, with your right leg slightly flexed, your left leg straight, your left hand touching your right knee, and your left leg still straight. Lie on your side, lift your left leg up, do this for 5- 12 times, then switch to the left and do it again, increasing day by day.
Exercise 3: Pedal Exercise
Pedal your bike on your back. Don't kick too fast. Too fast will make you tired easily. Concentrate and finish easily. Start doing it 40 times and gradually increase it to 150 times each time.
Exercise 4: Toe stretching exercise.
My legs curled up under the table from morning till night, doing nothing. From now on, don't idle your legs when you hit the keyboard with your hands. Lift your legs under the table at 90 degrees to your body. Straighten your toes, take a rest when you feel sour, and then continue to do it.
Exercise 5: Jogging
In fact, jogging is the most effective stovepipe method. Some people misunderstand that running will make your legs thicker, and long-distance running or strenuous running will make your legs thicker. Jogging won't. Jogging for 20 minutes every day can burn leg fat well and achieve the effect of stovepipe.
Exercise 6: Swimming
The resistance of water can increase people's exercise intensity, but the intensity of this kind of equipment training is very soft, which is easy to control in the aerobic zone, and will not grow stiff muscle blocks, which can make the lines of the whole body smooth and beautiful, so it is especially important for the legs that want to keep moving in the water.
While exercising, we should adjust a balanced diet, relax and ensure sleep. The principle is that consumption is greater than intake. Have a good breakfast, 5-8 minutes for lunch, and eat less for dinner. Choose the proportion of three meals according to your physical condition. I hope I can help you.