It's sexy. Usually, you can wear more jeans, or a long skirt, which can cover it. Hey hey.
1, legs together, feet on the steps. Lift your heels with your feet, stand on the edge of the steps and stand up straight. Then slowly and continuously contract the calf muscles upward, and then fall down when the calf is trembling and sour. At the same time, try to press the heel down to make it lower than the level of the steps, but don't touch the ground. Wait for the calf to tremble and grieve before lifting it. Try to do this action repeatedly.
2. The left leg lunges forward, and the left foot tries to lift the heel upward; Try to straighten your right leg backwards, with your feet on the ground and your toes forward. Then the body slowly presses down hard until the leg muscles tremble and grieve, then change the lunge of the right leg and do it repeatedly.
3. Lift the heel of the left foot upright, straighten the right leg forward, hook the foot upward, pause and stretch the foot surface until the leg muscles tremble and grieve; Then change your right foot and lift your heel upright, and lift your left leg repeatedly.
4. Lift your heels, open your legs and squat down as much as possible according to your actual physical condition. This action can not only lengthen the calf muscles and ligaments, but also give you a beautiful ankle. Keep your upper body straight, put your hands in front of you naturally, inhale when you lift your heels, exhale when you squat, and then breathe naturally.
1. Don't stand if you want to go.
Even if you walk every day, you can lose your legs. Walking is an effective way to stovepipe. Try to take 30 minutes for a walk (commuting or shopping) every day. When walking, keep your back straight, relax, straighten your knees and shift your weight from your legs to your toes. This can increase the activity of the calf and make the leg stronger and longer. The correct walking posture should be to hold your head up, chest up, abdomen up and hips up, and your upper body should not swing too much. By using the strength of his waist and legs, he should take measures to make his body stand forward. By moving forward at a speed that is a little breathless and does not sweat, you can achieve the effect of exercising. Remember not to stand, sit for a long time or squat for a long time. Standing for a long time, sitting for a long time and squatting for a long time make it difficult to circulate blood in the lower limbs. After a long time, it not only makes the legs look swollen, but also creates an ugly image of varicose veins.
2. Integrity or not.
Sitting posture on weekdays is also related to leg shape. Women who need to sit in the office for a long time have fewer opportunities to stretch their legs, so they should pay attention to the correct sitting posture and leg activities when sitting. The standard graceful sitting posture is "conformal with the chair". The back is consistent with the backrest of the chair, the muscles of the back are naturally relaxed, and the body is at a 90-degree right angle to the thigh, thigh and calf below the knee. Leg posture is elegant, you can swing forward or sideways.
3. Be flat, not oblique
Unbalanced center of gravity likes to stand in three steps, and girls who often carry backpacks on one side pay attention:
The result of long-term unbalanced center of gravity will also cause the leg shape to look bad! In order to adapt to the change of center of gravity, your body will naturally adjust to a posture to maintain balance. Before you notice it, your shoulders may tilt and your legs will bend. Therefore, ordinary schoolbags should develop the habit of changing sides and backs; When standing, put your center of gravity on your palm; Except for formal and necessary occasions, try to avoid wearing high heels to maintain a stable and balanced center of gravity.
4. Do you want to sleep or not?
Insufficient sleep time will not only affect the skin, but also affect the body. Sleep time should be about 8 hours every day. Staying up late and lack of sleep will slow down the metabolism of the body, making it difficult for toxins and excess waste in the body to be excreted, and legs are more prone to edema and obesity.
Question 2: Schematic diagram of how to straighten legs 1
Leg press is one of the easiest ways to correct the leg shape. Generally speaking, there are several effective leg press methods to correct the leg shape. The first is the lateral leg press. Lateral leg press and lateral leg press mainly change the lateral flexibility of the leg by exerting lateral pressure on the leg. Therefore, it has a more corrective effect on the leg shape of O-leg.
2
There is also a leg press way, that is, sitting on the ground with legs straight and close to the ground. If the leg shape is not straight, you can put your hand on it and apply proper force. In this way, leg press is more suitable for leg shaping, which can be adhered to for a long time, and then get together for activities.
three
Leg press can't force himself, especially his legs. To be gradual, he can't rush for success. Moreover, physical training is a long process and requires a correct attitude. Generally, leg press just needs to let his legs stretch and relax. Then leg press can relax after exercise.
four
Appropriate increase in running and other sports, leg press can do some running. At the same time, pay attention to using normal posture when running or walking. This is mainly to exercise walking posture and reduce the adverse effects on leg shape and walking posture.
five
Some exercise methods, for leg exercise, often use some methods. For example, after standing up straight, try to put your knees together. Then do squats. Every time you squat, the position of your knees will be stressed. Pay attention to keep your knees together.
six
If the leg shape is caused by pathology, it is best to consult a doctor about the method of correcting the leg shape, because the deformation caused by pathology is a long-term accumulation process, and it is difficult to achieve effective results by general methods.
seven
Pathological leg shape is sometimes related to the loss or absorption failure of some nutrients, and diet therapy can be carried out appropriately according to the doctor's advice.
Question 3: How to straighten the leg (I am an O-leg) The corrective methods of the O-leg are: surgery, instruments, splints, leggings, exercise, and correcting insoles.
First, surgical correction
This operation is suitable for patients with very serious O-leg or already complicated with osteoarthritis and joint pain. The advantage of surgery is passive treatment and immediate correction, without perseverance and persistence. The defect is that the surgical techniques are different, and most of them need osteotomy, which is painful, risky and expensive.
1. External fixator plus inverted U-shaped osteotomy of tibial tubercle.
The advantages of this method mainly include: simple and safe osteotomy, fast bone healing, not easy to delay healing, easy to master the angle of plastic correction with external fixator, accurate bone healing angle and easy to adjust. Patients can move on the ground during the treatment, and the muscles of lower limbs will not atrophy.
2. Inverted U-shaped osteotomy of tibial tubercle and external fixation with tubular plaster after operation.
According to statistics, the complete correction rate of O-leg deformity can reach more than 96%.
Second, non-surgical correction methods.
The principle is basically the same, which is to relax the medial collateral ligament of the knee joint and restore the stable structure of the medial and lateral knee joint. So as to make the tibia rotate outwards and achieve the purpose of correction.
The advantages of non-surgical correction are low cost and low risk, while the disadvantages are active treatment, slow effect and long-term persistence. Without perseverance, it is impossible to achieve the goal of correction.
1, correction of splint and leggings This method is simple and easy, and the ligaments at the knee joint are adjusted by the pressure generated by splint and binding. Its advantages are no need of operation and simple operation. The disadvantage is that you need to persist. Moreover, splint and binding are easy to damage the blood vessels and nerves in the knee joint, and even cause nerve necrosis in severe cases.
2, the instrument correction instrument is also by adjusting the medial and lateral ligaments of the knee joint. The disadvantage is that active treatment is needed, and the length of correction cycle needs to be determined according to the patient's physique and perseverance, which is much higher than the cost of splint and binding. The advantage is that it can avoid damage to the blood vessels and nerves of the knee joint.
3. Orthopedic insole Orthopedic insole is high outside and low inside. When walking and standing, they can give the calf a force to rotate outward, which can prevent the aggravation and formation of O-shaped legs caused by poor walking posture. It is convenient to use, but it is effective for patients with mild O-leg, not suitable for patients with high O-leg.
4. The correction method of exercising the "O" leg through exercise is as follows:
(1) Stand up straight, put your feet together, bend your knees and do squats and handstands for 20 ~ 3o times each.
(2) Bend down, and make circular movements with both hands and knees to the left and right for 20-30 times.
(3) Keep your feet slightly open, bend over, and tuck your knees in your hands to stop your knees from leaning inward. Stop for 10 second each time and do it for 5 ~ 10 times.
(4) Stand with two feet in parallel. First, take the heel as the axis and do toe abduction and internal rotation; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
(7) Squat, hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward, slowly squat with knees together when inhaling, as deep as possible and pause for one minute, feeling the leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.
It is very important to prevent O-legs from getting heavier. Except O-legs caused by congenital and organic diseases, most other O-legs are caused by acquired bad habits (kneeling, cross-legged, exercising, walking posture, etc.). ). Pay attention to these in daily life to avoid the formation of O-legs. Even patients who have been corrected by various methods should pay attention to various bad habits to avoid recurrence of leg types.
O-leg external fixation
Knee varus deformity (D, O leg) is a common deformity of lower limbs. Most patients are teenagers, which may involve one or two lower limbs. Pathogenic causes include rickets (divided into children and adolescents), epiphyseal necrosis or epiphyseal dysplasia. Knee varus not only affects the appearance, but also causes the load-bearing line of lower limbs to shift. Over time, it can cause tension side ligament relaxation, pressure side ligament contracture, degenerative arthritis, patella dislocation and patella softening, and can cause various corresponding symptoms. The diagnosis is not difficult, but the cause is clear and abnormal ... >>
Question 4: How to straighten our legs for one minute? Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise. Stand thin, stand at attention with your whole thigh, and put your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Stand at attention outside the thin thighs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it. Skinny legs definitely plan to thin the whole thigh, and put your hands at your sides to stand at attention. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it. Skinny legs only take a minute. Is there any way to make our legs lose weight quickly? Let's try stovepipe exercise. Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it. Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate. Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds. The unique secret of stovepipe is 1. The easiest way to stovepipe is to tighten your knees and press them slightly, so you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action. 2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, exercise your instep for 20-30 times, then take a short rest and repeat twice. 3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt. 4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action. This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical.
Adopt it
Question 5: How can I straighten my legs 1? Leg press on lunge side, press one leg 30 times, alternately twice. 2. The barbell pinches the legs and squats. Carry a barbell with a medium weight on your shoulders, with your legs about shoulder width apart, slowly squat down to full squat (knee angle is less than 90 degrees), then quickly stand upright and clamp your legs. 1 group did 8 ~ 10 times, and * * group did 4~6 times. 3. Kneel down with your legs together. Stand with your feet together, bend over, hold your knees with your hands, and do the action of pushing and clamping inward (don't separate your legs), then do the squat and standing action 1 time, then do the exercises of turning your knees left and right 1 time, and so on. Every 15 times is 1 group, and * * does 3 groups. 4. Exercises the legs with external swing and internal clamp every 15 times 1 group, * * 4 groups. 5. Sit in a chair with a book between your legs, straighten your legs, and put a book with appropriate thickness on the upper part of your ankle (lower part of your calf) for several minutes. When practicing, you can tie a rope at the lower part of the knee joint, which is better. 6. Two people do anti-leg flexion and extension, 8 times is 1 group, and * * * does 4 groups.
Question 6: How can I straighten my legs? (1) Stand up straight, put your feet together, bend your knees and do squats and handstands for 20 ~ 3o times each. (2) Bend down, and make circular movements with both hands and knees to the left and right for 20-30 times. (3) Keep your feet slightly open, bend over, and tuck your knees in your hands to stop your knees from leaning inward. Stop for 10 second each time and do it for 5 ~ 10 times. (4) Stand with two feet in parallel. First, take the heel as the axis and do toe abduction and internal rotation; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis. (5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be better. (6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
Stand at attention, lift any foot, cross inward, and gently press the inner thigh; Hold 10 second, and then switch to the other leg; Focus on the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.
Thin the whole thigh; Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. Inner side of thin thigh; Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Lateral thin thigh; Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it. Thin the whole thigh; Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it. Inner side of thin thigh; Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up. Internal and external measurement of thin thighs; Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it. Is there any way to make our legs thin quickly? Let's try stovepipe exercise. Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands. Start with 10 second for three times, and then accelerate after getting used to it. Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate. Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds.
The unique cheats of stovepipe; 1, the easiest way to stovepipe is to put your knees together and press gently, and you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action. 2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, exercise your instep for 20-30 times, then take a short rest and repeat twice. 3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt. 4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 seconds, your legs will cross each other ... >>
Question 7: How can I straighten my legs? Chopsticks legs ~ chopsticks legs is simply thin, straight and long. Is there any standard for this thin and straight length? It can be described as: the calf is about the same thickness as the thigh.
chopsticks legs
The calf is generally longer than the thigh. When standing up straight, the concave and convex feeling of the knee is very small, and the big legs are almost connected into a cylinder.
And many times, skin quality is also one of the criteria, such as smooth legs.
At the same time, these people are also more conducive to learning dance and other sports. (sometimes it will show a certain degree of O-leg)
How to edit this paragraph
1, help the calf to do SPA
The calf is far away from the heart and the "altitude" is low, so even if the heart is strong and the circulation is good, toxins and wastes produced by metabolism are easy to accumulate in the calf, leading to edema and looking very thick.
SPA for the calf before going to bed every day can improve the blood circulation and lymphatic circulation of the leg, promote the discharge of toxins and quickly eliminate the edema of the calf.
Tools: Knee-deep barrel, ginger essential oil, warm water around 45℃
Method: Fill the small wooden barrel with warm water so that it can't completely pass through the calf. Then add ginger essential oil and soak the calf in water for about 15 minutes.
You can soak the calf with your hands or a roller at the same time, which will accelerate the swelling and help the calf to become thinner.
2. Eat more foods that calves like.
The following foods contain nutrients that can promote calf detoxification, which can help you effectively improve calf edema and make people lose weight "chopsticks legs" unconsciously.
Red beans-Red beans contain ingredients that can promote urination, eliminate leg edema and help excrete salt and fat from the body.
Spinach-the nutrients in spinach can speed up the transport of nutrients to the legs.
Plant extract fiber, a variety of natural plant extracts, promotes the production of metabolic lipase in the body, metabolizes fat independently, and can metabolize the fat layer between skin and muscle well, which is one of the choices of stovepipe.
Tomatoes-the effective ingredients in tomatoes help to relieve leg fatigue.
Grapefruit-Grapefruit is rich in mineral potassium, which can accelerate the metabolism of legs.
3, * * * calf integral
Acupoint * * * is the most convenient, direct and effective method for stovepipe, which can promote leg detoxification, improve leg circulation and achieve the purpose of stovepipe. The following is the stovepipe acupoint pressing method recommended by experts.
Step 1: Knock the gallbladder.
* * * Knocking on the gallbladder meridian before departure can not only dispel the cold in the body and smooth the circulation between the thigh and calf, but also activate the calf muscles to prepare for acupuncture.
Methods: Punch both sides of thighs with fists, from the root of the lateral thigh (where there is a nest in the hip) to the lateral knee, and repeatedly punch for 50 times. Then knock from the outside of the knee to the outside of the ankle and knock 50 times repeatedly.
Pay attention to the fact that the percussion is not too strong, as long as there is a slight pain.
Step 2: Press Chengshan point.
When you pad your toes a little hard, the concave corner at the end of the muscle floating up from the back of your calf is the "Chengshan point".
Chengshan point is an important point on the bladder meridian of human foot. Pressing it can not only promote bladder meridian, quickly improve leg edema, but also help leg burn fat and effectively shape leg curve.
Methods: Gently press with thumb, with an interval of 5 seconds, and repeatedly press for 2 minutes.
Step 3: Knock on Yang Fei.
"Yangfei point" and "Chengtian point" are close neighbors, and their positions are below Chengshan point 1 inch.
This acupoint is closely related to the circulation of body fluid in the leg. As long as it is * * *, it can promote blood circulation and lymphatic detoxification in the legs.
Methods: Because the muscles at Yang Fei's point are thicker, they are marked with * * *.
You can beat it hard with your fist, feel slight pain, and beat it repeatedly for about 3 minutes.
Step 4: Press the Kunlun point.
Kunlun point is located behind the lateral ankle, in the depression between the tip of the lateral ankle and the achilles tendon.
Like Yangfei point, it is also closely related to the circulation of body fluids in the legs. Pressing it can not only promote the circulation of body fluids in the legs, but also make the calves look tighter, which is very helpful for shaping chopsticks legs.
Methods: Relax your feet, gently press the Kunlun point with your thumb, with an interval of 5 seconds, and repeatedly press for 2 minutes.
4. DIY Golf * * *
Give golf a new use, and it will become the best prop to help you stovepipe.
Whether you are working in front of the computer in the office or watching TV on the sofa at home, you can take off your socks, put a golf ball on the left and right soles, and then roll on it repeatedly on the ground.
This not only can * * * the soles of the feet, the acupoints of the soles of the feet, but also can exercise the muscles of the calves and give the calves a strong endoplasm. Even better ... >>
Question 8: How to straighten O-legs? O-leg measurement method:
Keep your feet together, stand upright naturally, and relax your legs.
Look at the nearest position between the two knees, and you can put it in a few centimeters.
Knees below 2.5-8 cm can be recovered by insoles and exercise, and the distance between 2.5 and 8 cm is suggested to be corrected by positive O-meter. Before choosing the correction method, X-rays can be taken in the hospital to see if the bones are bent.