Method: Hands akimbo, upper body upright, legs apart? 15—? 20 cm, toes slightly outward, when inhaling, knees close together and slowly squat down, as deep as possible and pause for a minute, feeling the leg muscles tense. When exhaling, slowly open your knees, stand up straight, and repeat? /kloc-0 0 times.
Squat exercise is mainly to exercise the muscles of the lower body. It can not only burn the existing fat, but also prevent the production of new fat. According to different parts of fat growth, do simple squat exercises quickly!
In squat exercise, different toe directions when standing will produce different sports effects!
(from left to right)
In the basic standing posture, the center of gravity is naturally placed on the toes, and the sole of the foot bears the whole body weight evenly.
Tiptoes stand on tiptoe slightly inward, which is an exercise for the lateral muscles of the legs and effective for correcting the splayed feet.
Feet slightly inward, so that the muscles in the inner thigh are hard. O-legged people try this position.
The toes are wider outward, which exercises the lateral muscles of the legs and has obvious correction effect on the X-shaped legs.
Eliminate lateral thigh fat
This simple unilateral squat can effectively eliminate the fat on the outside of the thigh. Different from ordinary squats, its main point lies in straight sides. The standardization of knee joint movement is helpful to improve the walking effect. It is necessary to exercise the muscles on the outer thigh.
Hands akimbo, legs shoulder width apart. While the left leg is extended to the left, the right leg is bent into a lateral lunge. You should squat down as much as possible, paying attention to the right foot touching the ground with the sole of your foot, and don't raise your heel. Then stand up straight slowly, retract your left foot, and then stand up straight. Repeat 10 times, and then change direction.
Tighten the sagging hip lines
It's not ideal to wear pants with sagging hips. It is very important to exercise hip muscles to solve this problem. Gluteus maximus is one of the largest muscles in the body. So as long as the exercise method is correct, it will be effective soon. Protruding your hips backwards when bending your knees is the focus of this squat.
Hands akimbo, upper body upright, legs shoulder-width apart. Lift your arms forward and squat down slowly parallel to your shoulders, pay attention to inhalation, and swing your hips back until your thighs are parallel to the ground. Then slowly straighten your legs, exhale evenly at the same time, put your arms on your sides, and repeat 10 times.
Eliminate fat on the inner thigh.
Squatting your feet outward is the bane of fat on the inner thigh. Different from the basic squat posture, the left and right feet are widely separated, which can effectively exercise the muscle side of the inner thigh. In addition, it is very effective to correct the X-leg.
Hands akimbo, chest out, legs apart, about 20 cm wider than shoulders, toes slightly outward. Exhale slowly when kneeling, and squat until your thighs are parallel to the ground. Stop for a minute and keep your heels on the ground. Exhale slowly and get back upright. Repeat 10 times.
Correcting o-leg
You can use different parts of leg muscles by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better, and the effect will be good.
Hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward. When inhaling, slowly squat down, knees together, as deep as possible and pause for a minute, feeling the leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times.