(1) Stand up straight, put your feet together, and kneel down.
Stand up for 20 ~ 3o times.
(2) Bend down, tuck your hands in a circular motion to the left and right, and do 20 times.
About 30 times
(3) Spread your feet slightly, bend over, and tuck your hands inward.
The exercise takes 10 second, 5 ~ 10 times.
(4) Stand with two feet in parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; 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.
How to correct O-leg
You can use different parts of leg muscles by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very helpful to correct O-legs. What happened? Hey? Men?
Methods: Hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward, knees together when inhaling, slowly squat down, squat down as deep as possible and pause for one minute, feeling leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times.
Simple Motion Correction "O" Leg
1. lunge side leg press, one leg leg press 30 times, alternating 2 times each.
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.
2. Let the baby sit cross-legged.
Correct "O-leg" and "Eight-leg"
"O-leg" is commonly known as bow-legged leg, which is called genu varum in medicine, X-leg in outer character and genu valgus in medicine. Is a common deformity in China. Especially teenagers, the incidence rate is higher. If young men and women get this kind of lower limb deformity, they will not only lose their physical beauty, but also walk badly. Sometimes, it will affect their participation in the army and work, thus affecting their love. Some of them will become depressed and even pessimistic.
The main cause of deformity of "O" leg and "X" leg is rickets in children. A few are sequelae caused by cartilage development disorder, fracture, trauma and osteoma. When children suffer from rickets, due to the lack of calcium salt, the cartilage of epiphyseal hyperplasia can not be ossified normally, and the original bone is decalcified and absorbed, and the bone becomes soft and cannot tolerate gravity. In addition, the ligaments around the knee joint relax and lose the support and protection to the bones, so the calf bones bend and deform, and "O" and "X" legs appear.
This kind of leg deformity not only affects body shape and bodybuilding, but also has a great impact on human health, and people often don't know enough about its harm. Knee varus or valgus destroys the normal stress distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the biological stress on the opposite side. Over time, it will also cause knee pain when walking, and joint activity will also be affected, which will easily lead to osteoarthritis. Correcting this deformity can not only improve bodybuilding, but also improve the uneven stress distribution of knee joint.
In recent years, external fixator combined with inverted U-shaped osteotomy of tibial tubercle has been applied to plastic treatment of "O" and "X" legs in China and achieved good results.
The advantages of this new treatment mainly include: osteotomy is simple and safe, bone healing is fast, and it is not easy to delay healing. The use of external fixator is convenient to master the angle of plastic correction, which can make the angle of bone healing accurate and convenient to adjust; Patients can move on the ground during the treatment, and the muscles of lower limbs will not atrophy. According to statistics, the complete correction rate of deformity can reach more than 96%