Method 1: 1. Stand with one foot supported (or supported by an object), lift the other foot slightly, and kick the calf above the body for 20 ~ 40 times each. 2. Kick the shuttlecock, kick with the inside of the foot, alternate left and right, and practice repeatedly.
Method 2: Always sit cross-legged. This looks easy. )
Method 3: Practice 1 Correcting X-leg and O-leg: Draw a white line with a width of about 10 cm, and let the practitioner walk along the line, with his hands akimbo or swinging naturally while walking, and eyes looking straight.
Exercise 2 Anterior rib leg press.
Exercise 3: the upper body is vertical, the arms are raised forward, the legs are half squatting, and standing exercises are done.
Exercise 4 Walk and kick the front.
Method 4: Wrap your fingers with tape.
This weight loss method, which is popular in Japan and South Korea, can also be used to change the leg shape of "cow girl" with mild symptoms. It may have a good effect to practice with normal legs in your spare time!
Step 1: First, stick the head end of the adhesive tape near the center of the side of the ring finger and wrap it around the outside of the little finger (opposite to the ring finger) through the root of the nail. The weight loss methods mentioned above are generally wrapped around the middle finger from the outside to the inside, while the O-leg strap is the opposite, wrapped from the inside to the outside.
Step 2: After circling the second lap a little further, avoid the first joint (the joint near the fingertip) and leave the fingertips.
Step 3: Draw another circle and a half, ending at the center of the little finger.
Method 5: It is convenient for shaping practice before going to bed.
STEP 1: Hold the back of the chair with both hands, separate your feet slightly wider than your shoulders, stand for 30 seconds, and then restore.
Step 2: Stand up straight, stretch and bend your left leg backward, hold the toe of your left foot with your left hand, keep your posture for 30 seconds, and then resume changing your right leg.
Step 3: Hold the back of the chair with both hands, lift the heel of the hind leg upward, focus on the toes, straighten your legs and back, keep this posture for 30 seconds, and then make a wish.
Step 4: Take a big step forward with your right foot, bend your knees, keep your posture for 30 seconds, and then change your left foot.
Step 5: Lie on your back on the bed, with your hands flat on your sides, your feet slightly apart, your knees arched, your waist and hips raised, and your thighs and calves bent at 90 degrees. Repeat 8 ~ 10 times.
Method 6: Lesson 3: Simple Yoga Practice
STEP 1: Sit on the yoga mat, stretch your hands forward and grab your toes.
STEP2: Grasp the sole of the right foot with both hands and fingers, and slowly lift the right foot. People with poor flexibility can hold their hands on their ankles or calves, which makes it easier for you to do it.
Step 3: Lift your chin to the ceiling and inhale.
Step 4: While exhaling slowly, draw your right leg closer to your body with the strength of your hands. Don't forget to sculpt the left leg when the right leg is finished.
Method 7
Stand at attention "training to shape excellent legs."
"Stand at attention" training is very effective in correcting teenagers' O-legs and X-legs, which has been confirmed by physical education teaching practice. The specific way is to "keep a regular posture and lift the spirit of Dantian, and keep your legs as straight as possible." O-legged people should put their feet together and try to get together. If necessary, you can tie rubber bands with suitable elasticity on your knees to increase internal support. For people with X legs, the knees should be close together and the heels should be tilted inward as much as possible. If necessary, you can tie a rubber band with suitable elasticity at the ankles of your feet to increase the power of leaning inward.
Add a little leg care.
Thigh bodybuilding
Sticking to thigh massage every day can promote blood circulation and metabolism, thus preventing fat accumulation and making skin beautiful and soft. In addition, we should do some routine muscle training to keep the skin and tissues firm and improve the thickness ratio of thighs and calves. For example, carrying out targeted bodybuilding exercises, keeping your back close to the wall every day, bending your knees and keeping your posture unchanged for as long as possible are all effective ways to make your thigh muscles tense. Then doing some exercise together, such as playing tennis, badminton or riding a bike, or even walking can improve the thigh condition very effectively.
Knee bodybuilding
Massage your knees every day, and then apply some skin care lotion or special leg skin cream that can promote blood circulation to improve and moisturize. You can also cut a lemon in half and rub it on your knees. Lemon rich in fructose and fruit acid can not only soften the skin, but also eliminate horny scales.
Relaxation of knee muscles hinders the appearance of leg lines and affects the overall appearance of legs. You can do some aerobic exercise to relax your knee muscles. The specific method is: sit, put your hands behind your hips and bend your knees with your left leg. Straighten your right leg and lift it about 15 cm. Turn your knees out and straighten your instep. Move the right leg as far as possible to the outside. When the right leg can no longer move, raise it by 5 cm, and then return to its original position. However, the height of 15 cm should remain unchanged. After repeating 10 times, change the left leg to do the above actions. Practicing 5 times a day, each time 1 min, will improve the relaxation degree of knee muscles.
Leg bodybuilding
The beauty of radian and line is emphasized in the calf, and the key lies in the fullness of calf muscles. Some targeted exercises such as aerobics can improve the curvature of calves. For example, after sitting down, straighten your legs and hook your toes to your body. This exercise can be done at home, which is very convenient. Cycling is also a targeted exercise method for calves. Legs with inconspicuous lines can also be shaped by walking barefoot and wearing flat-heeled shoes, while wearing high-heeled shoes often may lead to the gradual contraction and shortening of calf muscles due to the smaller load on the calf. After each bath, dip a little lotion in your palm and massage your calves and ankles to make your calves look better.
When walking, you must pay attention to the average strength of your legs, otherwise the thickness of your legs will be different. If you find that you have the habit of leaning on one leg, you should correct it as soon as possible and start with "weak legs"
Bodybuilding of feet
Always raise your legs as high as possible; Participate in running, cycling, swimming and other sports; Take a bath in the form of hot and cold exchange. We should strengthen the maintenance of our feet at ordinary times. We can soak our feet in hot water 10 minutes or so. After drying, we can grind off the hard skin on our feet with pumice and then rinse it again. Then apply massage oil to your feet for massage. The method is as follows: the thumb is fanned alternately to massage the instep. Hold your toes with your thumb and forefinger and circle clockwise, with ten toes in turn. Massage the soles of your feet alternately with your hands and thumb in a fan shape. Knead your ankle with your thumb and middle finger. Stretch your feet and hook your feet five times, and turn your ankles inside and outside five times. After massage, wash off the grease and apply lotion. Try to avoid sitting or standing for a long time at ordinary times, often move your toes, turn your heels and bend your feet. It's best to walk barefoot at home, so that your feet have enough opportunities to relax.
X-leg dressing
External x-leg
The so-called X-leg refers to the inward inclination of the knee joint, which is also an unsatisfactory leg type. From the perspective of dress, in order to make up for it visually, we can make full use of the characteristics of clothing lines and emphasize the aesthetic feeling of clothing. X-legged women can do this very well by wearing flared pants. The shape of bell-bottoms strengthens the change of curves, giving X-legs a unique charm and turning disadvantages into advantages.
In addition, you can also wear long skirts, long windbreakers, coats and the like, as long as you cover the clothes above and below your calves.