Seven effective leg reduction exercises, weight loss as a woman's lifelong career, leg training is also an integral part of it. But many people will be very worried about the practice of leg beauty, and can not find a good way to practice leg beauty. Today, I will introduce seven effective leg reduction exercises for you.
Ice skating
Feet together, toes forward, arms on both sides of the body; head and neck straight, looking ahead. Take a normal 'skating' move, where your right foot takes a step to the right, then follows with your left foot and swings your left arm forward. Hold the right foot at level with the left arm, quickly change direction, and repeat movement on the other side. It can be repeated several times, alternately from left to right, lasting for 1 minute.
Classical ballet
Look ahead, feet open about 6 cm apart. Knees and toes facing out at 45 degrees, hands resting easily on hips. Bend your knees and squat down with your back straight, keeping your shoulders and hips parallel. Keep your knees and toes aligned for 30 seconds. Get up, slowly straighten your legs, press the inner thigh with the strength of the left heel, clamp the hip muscles, and keep standing for 30 seconds with the toe tip at a 90 degree angle. Do it 10 times at a time.
Kicking women
Side, legs shoulder width, arms relaxed on both sides of the body, looking straight ahead. Step forward with your left foot, keep up with your right leg and kick up hard. When kicking on the right leg, draw a large circle in the air from left to right, retract and keep the legs upright. Then, step forward with your right foot and kick on your left leg. The left and right sides were divided into a group and repeated 10 times each time. This movement is conducive to lengthening the muscle of the inner thigh and lengthening the leg shape.
Aerobic pulse type on inner thigh
Feet together, hands akimbo, upright, looking forward. The left leg is forward, the toes are on the ground, the instep is outward, the heel is facing the ceiling, and the left leg is forced to lift up, keeping the knee bent until the left leg is as flat as possible with the waist. Hold for 15 seconds, pull back with your left heel and stand with your legs closed. Then repeat with the right leg. The left and right sides were divided into one group and 15 groups were repeated each time
Towel extrusion Bridge
Lie on your back, bend your knees, tuck a towel rolled into a cylinder between your knees, with the palms and soles of your feet downward, and put your hands on both sides of your body easily. Squeeze the towel, legs and body with your knees to lift your hips up and your eyes up. Keep your hips 20 cm off the ground for more than 20 seconds. Hold the towel down slowly. The towel can't slide off the knee during the whole process. Repeat 15 times each time.
Frog leg
Keep your back straight and tuck in your abdomen; look straight ahead with your hands relaxed on both sides of your body, palms down. Legs clamped, knees bent, knees in front of chest. Stretch your feet and point your toes. The legs are opened at an angle of 45 degrees. As the legs open, the feet turn outward, and then retract inward with the extension of the line. This group of movements is conducive to stretching the leg muscles, exercise leg flexibility. Repeat for 15 groups at a time
Butterfly stretch and end
Lie down with your hands on both sides of your body. Your legs diverge at a 90 degree angle. Your thighs and your upper body are at a 90 degree angle. Your knees are facing the ceiling. Your heels are close to the side of your body. The center of your foot is forward and parallel to the ground. Keep heels close, legs straight, heel away from the ground, hold for 30 seconds. Then slowly lower your legs to complete a set of movements. Repeat this group of actions for 15 groups each time. Finally, stand up with your feet facing each other.