Do 4 movements before going to bed and lose pencil legs within a week.
1. What actions can I do before going to bed?
1. Lie flat on the yoga carpet with the whole back close to the ground;
2. The left knee is bent, the sole of the foot is on the ground, and the right foot is straight and raised at 90 degrees with the body. In this state, the right foot is hooked up, the heel is pushed up, and the knee, calf and the inner side of calf tibia are straightened at the same time. Hold this position 1 min. At this time, pay attention to the waist can not leave the ground, floating on the floor. Step on the ground with your left foot, adjust the pelvis and let it sink.
3.2. Hold your legs with both hands and press down as close to your body as possible. At this time, the sole of the left foot is still pressing the ground, and the buttocks are slightly lifted up from the ground. It's like stretching your leg from the root of your thigh and folding your right leg with your body. Then, hold this position for 30 seconds. Chin should be consciously lifted slightly upward.
4. Hold the position of your right ankle with both hands, lower leg press further, cling to your body, keep your legs straight, and then hold this position 15 seconds. Then slowly resume the action that everyone started, change one leg and repeat the action.
Exercise before bed, before bed.
Exercise 1:
Knee pillow, the most effective action is to squeeze inward to reduce legs before going to bed.
Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times. Five actions before going to bed.
Exercise 2:
Ankle pillow and leg compression
Lie prone on the bed, support your chin and ankle pillow on your legs with your wrists, and press inward together.
How to thin into pencil legs
Kneeling and squeezing before going to bed is the most effective action.
The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.
2. How do students become chopsticks legs in three days?
One: the bedtime method
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, this position is about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed, straighten your legs, hook your toes with one foot and extend your toes with the other. Do it twenty to thirty times in turn until the calf feels tired.
Two: Walking method
1. Controls the size of the steps. When walking, the size of each step should be even, and the steps should not be too big, so that the strength of the left and right legs can be similar.
Step forward and hold your head high. The center of gravity of your body actually has a very important influence on your legs when you stand. Keep your body center of gravity stable, and even make your legs more beautiful when you walk.
Three: pedaling bicycle method
1, push * * seconds to become chopsticks legs every night before going to bed.
Then there is a fixed rhythm and a moderate speed. Don't put it down immediately after pedaling. What exercise can thighs do to slim down?
Stand by, get close, get to.
Straight into the air, knees not.
Bend over and jump straight on your toes. Hold on for three minutes,
Then slowly put it down.
3, after the action, the whole leg will be a little sore, at this time.
Look at your legs.
3. How to slim down into pencil legs
1. Elbows support the body, legs are straight, thighs are bent, and soles of feet are on the ground. As shown in the figure.
2. Stretch with a sense of squeezing, and slowly lift the calf. 1 and 2 are repeated 10 times. Repeat this action on the other side.
Anterior and medial thighs
1. Lie down horizontally with your head on your forearm and your upper arm on your chest. The left leg is straight on the ground, and the toe of the right leg is stretched straight and lifted vertically. Repeat the action 20 times! How can I slim down and have thick legs?
2. The heel is prominent, the upper leg is straight down, and the lower leg is close together. The actions of 1 and 2 are repeated rhythmically 10 times. Repeat this action on the other side. 12 ~ 13 is the fastest.
Both sides of thigh
1. Hold up your elbow with the strength of your shoulders, straighten your legs, open your right leg, which is about the width of your pelvis, and then tilt it back 45 degrees.
2. Stretch the outer thigh and lift the leg. 1? The action of 2 is repeated 10 times. Then change sides and repeat the action.
Shape the whole leg line mill.
1. Brace your elbows under your shoulders, straighten your legs, extend your thighs to the width of your pelvis, and protrude your heels.
2. Heel protruding, legs straight, moving forward quickly.
3. Then straighten your toes and move your legs behind you. The positive and negative sequences are repeated 10 times. Pay attention to your body when your legs move back and forth. Repeat this action on the other side. /kloc-method for children aged 0/2.
And thigh lines.
Put your legs in the same direction. The upper body leans forward slightly, and the hind legs are slightly suspended from the low position, breathing for 3 times. Repeat this action on the other side. Thinner thighs.