Guidance:? Be sure to raise it as high as possible. Repeat 20 times. 3. Do 80- 100 squats every day. The easiest way to stovepipe is to press your knees together slightly, so that you can do it five or six times quickly. Be careful not to hold your breath when doing this action.
One minute stovepipe exercise, thin the whole thigh, stand at attention and put your hands on your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time).
Instruction: The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
A word horse can make the ligaments of both legs elastic, and insisting on pulling the legs every night can make the legs significantly longer. Although the process is painful, the effect is very good.
Doing kicking every day in Taekwondo can not only open the joints of the legs, but also exercise the retreating muscles, making the legs straight, thin and beautiful quickly.
Standing against the wall for half an hour is an exercise that tests people's endurance. This way can not only make the body shape straight and stretch, but also exercise the legs.
Tapping the acupoints of the legs with your fist every night, especially at the joints, can stimulate the growth of the bones of the legs and make the length of the legs not a dream.
Doing yoga will stretch the whole body and exercise a peaceful and quiet mental state. It is a very good chronic aerobic exercise.
Using O-leg orthosis, worn every day, can effectively correct the external eight-character problem of the leg, and at the same time you should actively adjust your gait.
Of course, in addition to the above methods, we can also ask professional doctors for treatment and correction to make our transformation beautiful, straight and delicate.
In addition, daily nutrition should also keep up. Drink more milk, eat more fruits and vegetables, and get enough sleep is the key to ensure the effect.
Leg press is one of the easiest ways to correct the leg shape. Generally speaking, there are several effective leg press methods to correct the leg shape. The first is the lateral leg press. Lateral leg press and lateral leg press mainly change the lateral flexibility of the leg by exerting lateral pressure on the leg. Therefore, it has a more corrective effect on the leg shape of O-leg.
There is also a leg press way, that is, sitting on the ground with legs straight and close to the ground. If the leg shape is not straight, you can put your hand on it and apply proper force. In this way, leg press is more suitable for leg shaping, which can be adhered to for a long time, and then get together for activities.
Leg press can't force himself, especially his legs. To be gradual, he can't rush for success. Moreover, physical training is a long process and requires a correct attitude. Generally, leg press just needs to let his legs stretch and relax. Then leg press can relax after exercise.
Appropriate increase in running and other sports, leg press can do some running. At the same time, pay attention to using normal posture when running or walking. This is mainly to exercise walking posture and reduce the adverse effects on leg shape and walking posture.
Some exercise methods, for leg exercise, often use some methods. For example, after standing up straight, try to put your knees together. Then do squats. Every time you squat, the position of your knees will be stressed. Pay attention to keep your knees together.
If the leg shape is caused by pathology, it is best to consult a doctor about the method of correcting the leg shape, because the deformation caused by pathology is a long-term accumulation process, and it is difficult to achieve effective results by general methods.
Pathological leg shape is sometimes related to the loss or absorption failure of some nutrients, and diet therapy can be carried out appropriately according to the doctor's advice.
Tools/materials?
The "slimming elements" in the nutrition area are vitamin A, vitamin E and potassium.
Ou Lirun uses nuclear protein leg nutrition to activate growth factor.
Steps/methods
Shaping beautiful legs in daily life
1. When you go up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.
2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line.
3. Sit in a chair while watching TV, and don't bend your knees. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh.
4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.
2, standing leg method:
Hold the table with your hands to help balance your body. Stand naturally with your legs together. Heel up for two or three seconds, put it down. Doing it five or six times a day can tighten the calf, make the muscles more elastic and have more beautiful lines.
3. Sit and lift your legs:
Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and repeat the action until your calves feel tired. This action can tighten the hips and thighs and make the muscles elastic without thickening the hips, thighs and calves.
4, sit up straight legs, heel method:
First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, at the same time tighten your abdominal muscles, and slowly hook up your toes and put them down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.
In addition to the above methods, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
First look at the reason why the front legs are short in the mirror. Is it because the body is longer than the legs, or the upper body is as long as the legs? Then, you can carry out the plan according to your own reasons.
If your upper body is as long as your legs. Then your method is to lie flat on the bed every night and then touch the position of the soles of your feet with your hands. Remember, your knees can't bend.
When you do this, you can position your hands as far as possible. Then you will feel pain under your knee because you are lengthening the ligament of your knee. Stick to it every day.
After getting up in the morning, stand upright with your knees, bend over and touch the ground with your hands. This action is also to lengthen the ligament of your leg and let it unfold.
If your upper body is longer than your legs. Then jump on one foot 50 times a day and change feet 50 times. Do more sit-ups, exercise the waist, and the upper body will not get longer if it is bound by the waist.
Besides jumping, you should ride a bike more. The effect of cycling is very good, which will make your legs get a lot of exercise and become longer. Leg press is also a way to lengthen the meridians of the legs.
Aerobics activities, if you want to have a slender leg without much muscle, then you must learn to do sports, so it is better to do some elastic aerobics at ordinary times. When doing it, you must stand on your legs, tuck in your abdomen and lift your hips, showing the appearance of "horse stance just look". For aerobics, if you can persist, then I believe that after three months, you will certainly gain something.
Up and down the steps. Then, for the lengthening of beautiful legs, we must find a way from the legs. You can take the elevator every day. Now I suggest you don't sit down, make good use of this step, and don't care whether you are tired or not. This is also to exercise and make your legs longer.
Do stretching exercises in the morning. It is very important to form a good habit. It would be great if we had the habit of exercising every morning. Stand with your legs apart, then bend your knees slowly and raise your feet slowly. Pay attention to breathing at a constant speed and stretching all over. You can also stretch yourself in the chair. This method will stretch our waist and legs, which is conducive to leg elongation.
Use fitness equipment. Many communities have fitness equipment, and you can simply do some finishing exercises. Using fitness equipment to do the effect is very effective for the legs, but the longer we persist, the more obvious the effect will be.
Dietary problems. For girls who want beautiful legs and long legs, they should also pay attention to their diet. Eat more vitamin B foods often, and be sure to eat less salt. Eating too much salt will lead to water accumulation. You should eat more foods containing potassium.