1, sitting on the ground in a sitting position, legs together, shoulders wide, waist straight, head slightly forward, arms straight, shoulders relaxed and abdomen tightened.
2. Clamp legs, lift legs, stick thighs and calves, clamp legs and knees, and clamp legs at the same time.
3. Lift your upper body, support your body with your arms, lift your upper body, try to tighten your abdomen, keep your waist stable, try to hold your chest out and keep your body balanced.
First, exercise the inner thigh muscles: sit with your legs clamped.
Generally, gyms have special adductor thigh muscles, and you can exercise according to its fixed route and method.
1. Sit on the thigh adductor training machine and pedal. Adjust the position of the thigh baffle so that it is close to the knee on the inner thigh. If you use an instrument with a weight release device, please use this function to gradually increase the weight of the inner thigh. Hold the handles on both sides of the seat with both hands, and lean back on the back of the chair to keep your body stable.
2. Clamp your legs inward hard until they touch each other. In order to prevent the legs from rebounding after contact, this action should not be explosive, and the force should be relatively gentle. It takes about 2 ~ 3 seconds to complete an action.
3. After the legs are clamped, keep them for 2 seconds, and then the legs naturally abduct under the pull of weight. This process should be carried out slowly under full control, otherwise the risk of adductor injury will increase obviously.
4. Don't pause after the abduction of your legs is opened, and immediately start to put your legs together for the next movement.
Second, the main role of leg clamping method
1, exercise the muscles around the hip and hip joint.
By alternately clamping legs, multiple muscle groups can be stimulated to contract and local blood circulation can be increased, so as to achieve the effect of exercise and shaping. Clamping legs can enhance leg muscle strength, promote muscle development and improve muscle flexibility.
2, improve the edema of the lower body
Leg swelling is because the body's water metabolism can not be carried out well, resulting in excessive water content. You can do more muscle exercise, promote water circulation to improve the condition of leg swelling and control diet.
Muscle legs are formed because of bad habits such as crossing your legs for a long time. You can thin your legs through long-term aerobic exercise, such as brisk walking, jogging, swimming and cycling. And it is best not to be less than 30 minutes at a time. You must massage and pat after exercise, otherwise it will be more serious. Usually, there are few salty foods and the diet is light.