Thinner thigh
1: Step on it and stand on tiptoe.
Step 2.
3. Straighten your legs and kick your calves to your hips.
4: Lift your legs sideways.
5: Stand at the bottom of the steps, then step up to the third level with the center of gravity down.
6: Lie on your side. Lie with your legs straight, with one foot bent on the floor and the other foot raised below.
7: Same as above. The calf is suspended and straight, and the soles of the feet swing back and forth.
8: Lie on your side. Lift your thighs and draw a 360 circle.
(The above actions are a set)
Idle time action:
1. Squat your thighs up and down. Squat up in mid-air.
Step forward with your right foot and bend your knees slightly. Put your hands on her hips. When jumping, the left and right feet are exchanged at the same time.
3. Lift your legs at right angles and beat your calves with a hollow fist.
Step 4 lie on your back. Straighten one leg to 90, cross the instep with a long towel, press the towel hard with both hands, and relax the soles of your feet. (Legs straight)
Stand with your legs shoulder width apart, stand on tiptoe 10 seconds and then put it down.
6. Alternate extrusion before and after stirring
Lift your legs after dinner (walk more, don't sit down right away)
Eight. Ride a bike in the air
9. Pat and massage your knees more to make your blood circulate (reduce your knees).
Anterior thigh
1. Stand up straight, put your hands behind your head or behind your ears and take a deep breath.
Step forward and squat at the same time. Keep the upper body upright, exert force on the front thigh, pause, inhale and restore. Left and right legs alternate.
Posterior thigh
1. Bend your knees and elbows and lie prone. One leg supports the body on one knee, the other leg is lifted, in line with the body, and inhales.
2. Bend the calf while exhaling, and tighten the muscles at the back of the thigh at the same time, and stop and recover. Left and right legs alternate.
Anterior and posterior sides of thin thighs
Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.
Anterior side of thin thigh
Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.
Front side movement 2:
Cross your ankles and bend your knees. Take a supine position, put your hands under your hips and bend your knees and ankles. Then cross your legs and straighten them at 90 degrees to the ground.
Medial thigh movement 1:
Hold the pillow on your knees and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.
Medial thigh movement II:
Legs and ankles pinch the pillow and squeeze. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles. Kneeling and squeezing.
1. Lie on your back, with your legs together, and raise your legs perpendicular to your body.
2. Spread your legs to the left and right sides to the limit 10 second.
3. Then slowly retract your legs to the middle.
Note: Opening to the left and right can train the lateral thigh, and closing inward can train the medial muscle.
Slender legs
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.
○ 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. (Do it 20-30 times)
○ 1. Lie on the ground with your feet straight 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. Forty times. )
Eat more celery, bananas and spinach.
○ Stand with feet in figure 8, heels together, and 90-degree angle between feet. Stand on tiptoe, contract your calves, squat and stand up. The amount of exercise each time is limited to leg pain.
○ Stand with your feet as above, with your hands akimbo, and jump with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row.
○ Sit down, relax calf muscles, rub calf muscles with both hands, gently massage each leg for 2 ~ 3 minutes, once. ○( 1) Sitting posture, with your back resting comfortably on the pillow, your right foot bent, and your hands on both sides of your right calf, ready.
(2) Lift your right foot and beat your calf with both hands until it is hot. (Tap 20-30 times in about 1-2 minutes)
Straighten your feet and press your toes down. (3) Lie flat on the bed, raise your legs at 90 degrees to your body, press your instep, point your toes at the ceiling, and open your hands at shoulder height. (4) Cross your feet and repeat for 6 times. (5) Open your feet, press your instep down, and feel the inner thigh tighten. Back 1.
Maybe a lot, but I found it myself.