Movement 1: Leg lifts on the mat

Keep your low back tense and your abdominals under control to keep your body from swaying. Lift your legs upward and forward, tense your toes when you lift them up, and hook them when you retract them. Lift your legs as slowly as possible, keeping an even pace. 20 sets of 20 reps, 2-3 sets for each side.

Function: control to make the thigh muscles become tense, while the abdomen and back also get exercise.

Tips: Inhale when you extend your leg, exhale when you recover, and keep your leg muscles tense when you raise and lower your leg, and consciously feel the strength of your muscles.

Movement 2: seated heel lift

Keep the body posture fixed on the equipment, legs slightly bent, the most important thing is to keep the knee joints immobile, with the ankle to control the movement, one up and one down, 12-15 times for a group (to the calf feel slightly acidic as a standard), each time to do 15-20 groups.

Function: can tighten thigh fat.

Tips: knee fixation is the most important, otherwise you are stepping with the whole body, the thighs of the exercise role is greatly discounted.

Action 3: Pedal Stretch

Support the leg slightly bent, use your hand to try to reach the toes of the other leg and break upward, control the immobility, breathe evenly, and hold for more than 10 seconds. Do this 20 times for each side.

Function: help you adjust the height and improve the effect of exercise.

Tips: If you feel that the ligaments can not be stretched, you can also do it on the flat ground. This set of moves can be a warm-up before exercise or as a recovery move after exercise.

Movement 4: standing heel lift

Upright, the waist stays tense, people try to feel in the upward pull up, the knee is slightly flexed, the calf is tightened, in the weight-bearing conditions, do tiptoe movement. At the same time the chest is fully open, with the whole body, not the arm strength to lift the weight. 15 times a group, do 2 groups.

Function: Make calves tight, while exercising the abdomen and tensing the muscles of the whole body.

Tips: The purpose of weight bearing is to achieve better exercise results. You can hold a bottle of mineral water in each hand instead, but don't let your hands be raised off your shoulders.

Information to expand:

Slim legs refers to the method of leg weight loss, the method of slimming legs is mainly reflected in the exercise, diet, and drugs, and daily care. Massage is the most direct and effective way to shape the legs, through massage to stimulate the legs of the acupoints, promote blood and lymphatic circulation, discharge toxins, eliminate obesity.

Legs

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Fat Legs

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 entire body first. Than the actual weight looks fat people, the whole body is fat people, like to eat bread, cookies and other pasta people, you should pay attention to the following aspects: change eating habits, avoid eating sugar and oil is very high in food, eat more seafood, vegetables, and other low-calorie food, especially snacks as little as possible to eat, run, swim, bike, natural phytofibers and other reasonable diet and aerobic exercise can be eliminated fat, through the These exercises and diet, slowly change the obese body, eliminate leg fat. Weight loss lies in perseverance, not in a hurry.

Muscle legs

Muscular legs due to exercise, if the exercise is not enough, between the muscles and the muscles on the side will produce fat. For those who have hard legs, those who look thinner than their actual weight, or those who are so muscular that they can't easily pinch the flesh with their hands, it's important to pay attention to the following: firstly, relieve the muscle tension by massaging, reduce the anaerobic exercise that makes the muscles develop, do more aerobic exercise such as brisk walking, swimming, and so on, and eliminate the tension in the muscles by massaging them after the exercise.

Puffy legs

Because the body is unnecessarily overloaded with water, and water metabolism can't work well, so people who form a puffy body will have puffy legs. People who sit in their seats for a long time without exercising, people who like salty food, people who have very thick ankles and knees with a lot of meat, and people whose bodies are often swollen should avoid fast food, bakery food, and snacks, and keep their bodies warm by eating less salty and drinking fewer beverages that make their bodies cooler. Do some simple muscle-strengthening gymnastics that are not easy to fatigue, so as to improve the condition of swollen legs.

Reference:

Baidu Encyclopedia Slim Legs