Method 1: 1. Stand with one foot supported (or supported by an object), slightly lift the other foot, and kick your calf to the upper side of your body, 2 ~ 4 times each. 2. Kick the shuttlecock, kick with the inside of the foot, alternate left and right, and practice repeatedly.
method 2: sit cross-legged often. (This seems easy.)
Method 3: Exercise 1: Correcting X-leg and O-leg: Draw a white line about 1 cm wide, and let the practitioner walk along it, with his hands akimbo or swinging naturally while walking, and his eyes looking straight.
Exercise 2 leg press on the front side of the rib.
in exercise 3, the upper body is vertical, the arms are raised forward, and the legs are half crouched, so as to do static standing exercises.
Exercise 4: Kicking on the front side during walking
Method 4: Finger-wrapping with adhesive tape
This weight-loss method, which is popular in Japan and South Korea, can also be used to change the leg shape of "OX girl" with mild symptoms, and it may have a good effect if it is combined with normal leg exercises in spare time!
Step 1: First, stick the head end of the adhesive tape near the center of the side of the ring finger, and wrap it around the outside of the little finger (opposite to the ring finger) through the root of the nail. The weight-loss methods mentioned before are generally wound around the middle finger from the outside to the inside, but the O-leg tape is the opposite, winding from the inside to the outside.
Step 2: After winding the second time at a little distance, avoid the first joint (the joint close to the fingertip) from the pulp of the finger
Step 3: Make another half turn, ending at the center of the lateral surface of the little finger.
Method 5: Convenient shaping exercises before going to bed
STEP1: Hold the back of the chair with both hands, stand with your feet slightly wider than your shoulders, crouch for 3 seconds, and then restore.
STEP2: straighten up, stretch and bend your left leg backward, hold the toe of your left foot with your left hand, hold the posture for 3 seconds, then restore and change your right leg.
STEP3: Hold the back of the chair with both hands, lift the heel of the hind leg upward, take the toe as the center of gravity, stretch the legs and back straight, and make a vow after holding the posture for 3 seconds.
STEP4: Take a big step forward with your right foot, bow your knees, and keep your posture for 3 seconds before changing your left foot.
STEP5: lie on your back on the bed, put your hands flat on your sides, separate your feet slightly, arch your knees, raise your waist and hips, and aim at bending your thighs and calves at 9 degrees. Repeat for 8 ~ 1 times.
Method 6: Lesson 3: Simple Yoga Practice
STEP1: Sit on the yoga mat, and stretch your hands forward to grab your toes.
STEP2: the fingers of both hands grasp the sole of the right foot and let the right foot slowly rise. People with poor softness can grasp their hands at ankles or calves, which makes it easier for you to do it.
STEP3: lift your chin to the ceiling, chest out and breathe in.
STEP4: exhale slowly, and at the same time draw your right leg closer to your body with the strength of your hands. Don't forget to sculpt your left leg when your right leg is finished.
method 7
attention training to shape beautiful legs
attention training is very effective in correcting teenagers' O-legs and X-legs, which has been confirmed by physical education teaching practice. The specific way is to "keep your whole body in a regular attention posture and lift your abdomen, and stand with your legs as straight as possible." O-legged people should put their feet together and try their best to lean against each other. If necessary, rubber bands with appropriate elasticity can be tied on both knees to increase the internal support strength. For X-legged people, the knees should be tight together, and the heels should lean inward as much as possible. If necessary, rubber bands with appropriate elasticity can be tied on the ankles of both feet to increase the strength of leaning inward.
add a little leg care
thigh bodybuilding
daily thigh massage can promote blood circulation and metabolism, thus preventing fat accumulation and making skin beautiful and soft. In addition, we should do some regular muscle training to keep the skin and tissues tight and improve the thickness ratio of thighs and calves. For example, carrying out targeted bodybuilding exercises, keeping your back close to the wall every day, bending your knees, and keeping your posture unchanged for as long as possible, is an effective way to make the thigh muscles tense. Then do some sports together, such as playing tennis, badminton or cycling, and even walking can improve the thigh condition very effectively.
Knee bodybuilding
Massage your knees every day, and then apply some skin care emulsion or special leg skin cream to improve and moisturize them. You can also cut a lemon in half and rub it on your knees. Lemon rich in fructose and fruit acid can not only soften skin, but also eliminate horny scales.
Loose knee muscles hinder the beauty of leg lines and affect the overall beauty of leg. You can do some aerobics for the relaxation of knee muscles. The specific method is: sitting, holding your hands behind your hips and bending your knees with your left leg. Lift your right leg straight up about 15 cm, turn your knees outward, and straighten your instep. Move the right leg as far as possible to the outside, and then raise it by 5 cm when the right leg can no longer be moved, and then return to its original position, but the height of 15 cm still needs to be kept unchanged. After repeating for 1 times in a row, change your left leg to do the above actions. Practice 5 times a day for 1 minute each time, which will improve the relaxation of knee muscles.
calf bodybuilding
The calf stresses the beauty of radian and line, and the key lies in the fullness of calf muscles. Some targeted exercises such as aerobics can improve the curvature of the calf. For example, after sitting down, straighten your legs and hook your toes to your body. This exercise can be done at home, which is very convenient. Riding a bicycle is also a method of targeted exercise for the calf. Legs with not obvious lines can also be shaped by walking barefoot and wearing flat-heeled shoes, while wearing high heels often may cause calf muscles to shrink and shorten gradually because the load borne by the calf becomes smaller. After each bath, dip a little lotion in the palm of your hand and massage the calf and ankle to make the appearance of your calf better.
When walking, be sure to pay attention to the average of the two legs, otherwise, the legs will be different in thickness. If you find that you have the habit of leaning on one leg, you should correct it as soon as possible and use the "weak leg" to start.
Bodybuilding of feet
Always raise your legs and put them as high as possible; Participate in running, cycling, swimming and other sports; Take a bath in the form of hot and cold exchange. At ordinary times, we should strengthen the maintenance of our feet. We can soak our feet in hot water with high temperature for about 1 minutes. After drying, we can use pumice to grind off the hard skin on our feet and then rinse them again. Then apply massage oil to your feet for massage. The method is as follows: massage the instep alternately with your thumbs in a fan shape. Hold the toe tip with your thumb and forefinger and circle clockwise, with ten toes in turn. Massage the soles of your feet alternately with your hands and thumbs in a fan shape. Knead the ankle with your thumb and middle finger. Stretch your feet and hook your feet five times each, and turn your ankles inward and outward five times each. After massage, wash off the grease and apply lotion. Usually, you should avoid sitting or standing for a long time as much as possible, and often move your toes, turn your heels and bend your feet. It's best to go barefoot at home to give your feet enough opportunities to relax.
x-leg dressing method
external x-leg
the so-called x-leg refers to the inward inclination of the knee joint, which is also a kind of leg shape that is not ideal. From the perspective of dress, in order to make up for it visually, we can make full use of the characteristics of clothing lines and emphasize the beauty of clothing. Women with X-legs can do this well by wearing bell bottoms. The shape of bell bottoms strengthens the change of curves, which makes X-legs have a unique charm and turns disadvantages into advantages.
in addition, you can also wear long skirts, long windbreakers, coats and the like, as long as you cover the clothes above and below the calf.