Keep your back tense and your abdomen control your body from shaking. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2-3.
Function: Use control to make thigh muscles tense and exercise abdomen and back at the same time.
Tip: Inhale when stretching your legs, exhale when recovering, keep your leg muscles tense when taking off and landing, and consciously feel the muscle strength.
Action 2: Sit and lift the heel.
Keep your body posture fixed on the instrument and your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once you get up and down, you can do 12- 15 times as a group (depending on the slight acidity of the calf), and do 15-20 groups each time.
Function: It can tighten thigh fat.
Tip: Knee joint fixation is the most important thing, otherwise you are pedaling with all your strength, and the exercise effect of thighs will be greatly reduced.
Action 3: Pedal stretching
The support legs are slightly bent. Try to reach the toe of the other leg with your hand, break it up, keep still, and breathe at a constant speed 10 seconds or more. Do it about 20 times.
Function: Help you adjust the height and improve the exercise effect.
Tip: If you feel that the ligament can't be pulled open, you can do it on the flat ground. This group of movements can be used as warm-up movements before exercise or as recovery movements after exercise.
Action 4: Stand on tiptoe.
Stand up straight and keep your waist tight. People try to feel that they are pulling up, with their knees slightly flexed and their calves tightened. They do tiptoe exercise under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups.
Function: make the calf tense, exercise the abdomen, and make the whole body muscles tense.
Tip: The purpose of carrying weight is to achieve better exercise effect. On the contrary, you can take a bottle of mineral water in each hand, but don't let your hands lift off your shoulders.
Data expansion:
Skinny leg refers to the method of losing weight in legs, which is mainly reflected in exercise, diet, medicine, daily care and so on. Massage is the most direct and effective way to shape the legs. It can stimulate leg acupoints, promote blood and lymphatic circulation, expel toxins and eliminate obesity.
Leg shape
edit
Fat leg
People who are obese all over the body are also prone to accumulate fat in their legs. Therefore, it is imperative to remove excess subcutaneous fat from the whole body first. People who look fatter than their actual weight are full of fat. People who like to eat pasta such as bread and biscuits should pay attention to the following aspects: change their eating habits, avoid eating high-sugar and high-oil foods, eat more low-calorie foods such as seafood and vegetables, especially snacks, and eat as little as possible. A reasonable diet such as running, swimming, cycling, natural fiber planting and aerobic exercise can eliminate fat. Through these exercises and diets, they can gradually change. Losing weight depends on perseverance, not rushing for success.
Leg muscles
Legs that are muscular due to exercise, if not exercised enough, will produce fat between and above muscles. People whose legs become hard as soon as they exert their strength, people who look thinner than their actual weight, or people whose muscles are so strong that it is not easy to hold meat with their hands, should pay attention to the following aspects: firstly, massage should be used to relieve muscle tension, reduce anaerobic exercise that makes muscles develop, and do more aerobic exercise such as brisk walking and swimming. It is very important to eliminate muscle tension through massage after exercise.
Edema leg
Because there is too much excess water in the body, water metabolism can not be carried out well, so people who have formed edema will have swollen legs. People who sit in their seats for a long time and don't exercise, people who like to eat salty things, people with thick ankles, fleshy knees and often bloated bodies should avoid fast food, bread and snacks, eat less salty cold drinks and keep warm. Do some simple exercises to strengthen the muscles that are not easy to fatigue, so as to improve the situation of leg edema.
References:
Baidu encyclopedia stovepipe