This exercise develops the muscles above the knee and strengthens the musculature that supports it. If you are in the gym, do this exercise using a leg extension machine; if you are at home, you can do this exercise sitting on a chair or bed with your hands fixed for support, holding a dumbbell or pillow between your ankles. The movement is simply sitting, bending your knees and then straightening them. You will feel the thigh muscles contract. After straightening, count twice slowly (rest for two seconds) and then take four seconds to lower the weight. In other words, extend your leg up relatively faster than you can lower it. Practice two sets for beginners, and after getting used to it, practice 3-4 sets of 12-20 repetitions. The leg extension is the beginning of each leg exercise.
2. Squats
Squats are the best leg exercise for developing the femur muscle and toning the legs. You can squat 100 times a day as soon as you wake up. To do this, hold dumbbells over your shoulders or place a pillow behind your neck. Then squat parallel to the ground (thighs parallel to the ground), not deep. If you squat too low, you can easily strain your knees. The first time you do this action, you can practice 2 groups, each group action 12-15 repetitions, after adaptation, each exercise can do 4 groups, each group 15 repetitions.
3. Horse Squat
This exercise is similar to the squat, but isolates the anterior femoral muscles more. The squat generally involves more hip movement. If you're going to the gym, use the horse squat machine to practice this exercise; if you're at home, grab a doorknob (or some sort of stationary object) with both hands in front of your body and do the horse squat. The movement is basically the same as squatting, just replace the position of the feet, you can exercise different parts of the thigh muscles. Such as tightly closed double knee ankle stand, focus on exercise thigh peripheral muscles; such as double knee ankle to the outside open, the exercise of the inner thigh muscles. When squatting, bend slowly; when standing up, try to tighten your hips as much as possible and be careful and controlled. Slow and controlled movements for best results. When you first start practicing, you can practice 2 groups, 15 repetitions per group, and after you get used to it, you can do 4 groups, 15-20 repetitions per group.
4. Lunge Squat
It may feel awkward at the beginning, but with more practice it will be fine. To do this action, stand with your left foot fixed, and take a big step forward with your right foot in a straddle position. Then restore and repeat the action, do 15-20 times. Exchange the left and right feet, do the same lunge squat action, the same number of times. You can also take a big step to the left or right side instead of forward. This exercise works the flabby inner thigh muscles. However, please practice balancing your body before practicing this move. Otherwise, you may lose your balance and fall down Practicing beautiful legs Not satisfied with the shape of your legs? Do this quickly:
When you have time, you should repeatedly stand up on your toes and then put them down again, so that you can exercise the sole of the foot muscles and tighten the calf line, and each time it is best to practice until the calf muscles are a little sore. Bend your knees and do it on the stairs (with half your feet on the ground) for a better effect.
When you sit and watch TV, lift your feet up and down, and note that you should alternate between your feet to work out at no less than an average speed of 120 times per minute. At the end of the day, if you feel tension in your calf muscles, you can use hot packs, patting or kneading methods to restore relaxation.
If your home is a wooden floor, as far as possible, do not wear slippers, barefoot walking, can stimulate the soles of the feet acupoints, good for health How to reshape the lines of the legs Introducing your familiar action reverse pedaling.
This is the most common leg exercise. Start by lying flat on your back, then lift your feet up and stretch them out as far as possible towards your head. Place your body on either side of your body, bend your elbows and support your waist with the palms of your hands as you pedal your feet upward.
The effect of this action is to modify the line of the thighs, if done for a long time, there will be similar aerobic exercise to eliminate the effect of fat. Note: Keep your elbows bent at ninety degrees. Pedal action should be like a real bicycle, is a kind of arc type of movement, do not just force upward kick. So as not to hurt the joints. After the above knowledge you can slowly train every day, try to do, at least ask yourself to step on a hundred each time.
2. Recommended to use the Bello pepper diet cream
I have been using - although it will be a little painful, but because of the effect on the tolerance (next summer is looking forward to wearing a skirt Oh ~ 0 ~)
I am the first to use the calves - the result is remarkable ah at least 2.5 cm thin a month (and I also did not use every day - a week to use the 5-day said)
Now, the calves and thighs of the first to use a little more than a little more than a little more than a little more than a little more than a few days. p>Now calves and thighs are used, think thighs also began to thin, but my thighs only used 1 week, not yet that measuring tape --- but from my calves, it seems that it should be very effective (my legs are thicker, buy pants are not very good to buy before, wait for the spring to come, I'll buy a few pairs of pants Oh ~, and I'm the kind of not very good to reduce the thighs, before the swim, there are muscles, now fat basically in the (subcutaneous, can be distressed) Anyway, I'm going to cheer!
Together with the cheer it - I bought on the Internet, 35 dollars or so it - is not expensive Oh
3. Every night before going to bed to find a handrail place, grasp the handrail and then tiptoe to the toes, and then put down the palms of the feet, so that back and forth to do 50, it is said that the effect is very good, but you need to insist on it!
Second, if you want to thin legs, in the parts to be thin coated with olive oil, and then take the plastic wrap tightly wrapped up, so that you can quickly thin legs, from the "Girlfriends"
Third, time: one month (before going to bed)
Location: bed
Methods: legs in the air (diagonal 45-degree) leg stirrups 200
Fourth, the weather, it is possible to use this method, but the temperature is very good. Just can use this approach, but the temperature is higher better, you are now in daily life, you can wear thicker jeans, your daily life are to avoid indispensable sports, walking, steps, running, cycling, which are in the movement of your legs and feet, thick pants and in the exacerbation of sweating, adhere to it, your legs on the excess fat on the light can go, but also to play a role in tightening the role of the muscles and of course, the legs! After a significant effect, you can not have to wear thick jeans, but also to insist on doing some leg exercise, is to run.
Fifth, lying down, and then butt next to the wall, put your legs up against the wall, 20 minutes a day it
Sixth, lying on the bed, both legs straight, on the leg lift can also reduce legs. But it is also expensive to insist.
Seven, a few ways are very simple, but must insist!
1, continuous stair climbing for 20-30 minutes, must be 7 - 10 floors, if possible, one time to step two strata, can be thin legs and buttocks.
2, legs spread and shoulder parallel, hands on the waist, slowly squatting, back must be straight, squatting at the knee into 90 degrees. Insist on 10 minutes
3, legs together, hands on the waist, slowly to the left to push away a leg, and then back to the garden, another leg, so keep changing, insist on 10 minutes.
eight,
1, lying on the bed, into a push-up position, the left leg slowly upward, (the height of their own control, do not be too much effort on the good,) the left leg for 5 times, change into the right leg for 5 times. This alternates for 5 times.
2, back on the bed, legs up on the wall, and then use both hands to gently pat the calves to thighs, adhere to 30 minutes.
These two can be done separately, every day to adhere to.
Nine, with sea salt massage vigorously, rubbing red until, at least 10 minutes, for 1 month
Ten, mainly for the muscle type
Methods: sitting on the bed, legs straight and together, hands holding the toes as far as possible in the direction of the body to break not to loose strength, adhere to the twenty-minute (every day) to be expensive to insist on. In addition to reduce the squatting action, do not do tiptoe and put down the movement, you can also use the time in the car to do straight legs and toes towards their own movement (no hand ah, their own sneaky force on the line). When you have time, you can also massage the calves (what is the technique is not clear).
4. After running, lie on your back, raise your leg to a 90-degree angle to the ground, single-legged recovery, and then another leg, repeat 10 - 15 minutes (frequency does not need to be too fast).
Running is not necessary every day, three times a week! But the supine kicks can be done every day, not running at night before going to bed can also do, because the intensity is not too strong, will not affect the sleep.
If you want to fit your thighs in the pool. You can walk in shallow water or wear a life jacket in deep water. The natural resistance of the water will give your thighs a powerful workout.
One of the most most simple methods: when you sit at a computer desk or a desk, put a piece of paper between the knees of your legs, and then try hard not to let it fall,
Separate your legs and shoulder width, put your hands gently on your head, bend forward and legs at right angles, pay attention to the upper body straight and not bend, eyes try to look forward, the action should be slow, and every day to make 10-20
Lift your legs as much as possible! And hold this position for a few seconds until the feet feel tired. Slowly raise your feet and hold this position for a few seconds to raise your calves slowly until they are at the same height as your thighs, hold this position for 30 seconds and then close your legs. To 10-15 times as a set of movements, may wish to do a set of movements, and then gradually increase the amount of exercise.
Skipping rope jump out of your slim calves 7 days slim beautiful calves good way 4 strokes wearing slippers to do the leg exercise
The legs ankle cross, while bending the knee, the supine position, hands placed under the hips, bending the knee, ankle cross.
Lift your legs, stretch your knees, cross your feet towards the ceiling and stretch your knees as much as possible to contract your thigh muscles. Do 1-3 sets of 15-20 reps.
But do whatever you want, focus on sticking to the pull!