1. Squat
First, legs spread apart shoulder withbaiWide orduIt is slightly wider than the shoulder, back very straight trunk without bending, abdomen protectionzhiHold and tighten, align the knee joint in the direction of the 2, 3 toes, keep the knee joint stable, and do not swing from side to side. When squatting, inhale the upper body and lean forward moderately. During the action, keep the knee joints not to exceed the toes forward, and the heels do not leave the floor. The best squat amplitude is to keep the legs and the ground at 90 degrees.
If the leg strength is weak or the knee joint is injured, you can squat to 60 degrees. Do not lift your thighs beyond the ground level by exhaling. Do it 12-15 times each time.
2. Lunge
Stand with your feet and shoulder-width or slightly wider than your shoulders, keep your torso straight, keep your abdomen tight, align your patella in the direction of the 2, 3 toes, without swinging your knees, and bend your knees at 90 when you squat. Inhale, lean forward moderately, exhale and lift up to keep the knee joints, not over the toes. Feel the tightening on the front side of the leg. Stick to 12-15 times, 3-4 groups are enough.
3. Lie on your side and raise your leg
Lie on your side to maintain a straight line, lift one leg to feel the tightening force on the outer thigh, lift it up to the body and still maintain a straight line, and slowly drop the leg. Exercise 15 times on each leg, left and right as a group, 4-5 groups are enough.
4. Sitting on toes
Sit on the mat, pull your toes with your legs together, and slowly straighten your toes. This movement can practice calf. Exercise 15 times on each leg, left and right as a group, 4-5 groups are enough.
Extended information:
Often eat the following foods, have slender and straight legs.
1.Grapefruit
Grapefruit can speed up metabolism. At the same time, grapefruit has low calories and high potassium content. It is definitely one of the best fruits for the stovepipe. But grapefruit is sourer, so girls who can't eat sour should be cautious.
2. Spinach
Spinach has a strong effect on the stovepipe. Spinach is rich in potassium. In addition to helping drain water, it can also prevent dry skin on the legs and prevent wrinkles on the legs.
3.Kiwi
Kiwi fruit is the king of vitamin C and also contains high fiber. When cellulose absorbs water and expands, it can prevent fat from accumulating on the legs and prevent the legs from becoming thick.
I lost 40 pounds of weight using this trick
Comments