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How to thin legs the fastest teach you these moves to thin down in a week

With small thick legs, summer clothes is not so good-looking, everyone wants to be perfect, how can better thin leg? Let's study with Xiaobian~

The purpose of side lying and leg lifting is to exercise the muscles inside and outside the thigh and the waist, so that the two parts will not be fat and slack.

Methods: preparation position - right side lying. Support the upper body with the right elbow and left palm, bend the right leg and extend the left leg to touch the ground.

Action: when counting one, lift the left leg up slightly higher than the head; On the second, return to the ready position; Repeat 5-10 8 beats, then lift the left leg and rest for 10 seconds; Repeat in the opposite direction.

Tips: when lifting and restoring the leg, do not swing the leg, consciously control the leg, and keep the leg straight.

Objective: to exercise the biceps femoris at the back of thigh to make the back of thigh tight.

Method: prone position. Straighten your legs and support with your elbows. Lift your upper body 45 degrees.

Action: when counting one, bend the legs upward and lift the hook leg; On the second, return to the ready position; Repeat 5-10 8 beats.

Tips: when the calf is bent upward, be sure to hook the leg and keep the heel as close as possible to the buttock, so that the biceps femoris can fully contract; When bending and restoring the lower leg, do not throw the leg.

Objective: to exercise the quadriceps femoris of thigh to make the front of thigh have shape and not bloated.

Methods: the preparation posture - sitting posture. Support your hands behind your body and keep your legs straight and together.

Action: when counting one, straighten your left leg and lift it up as far as possible; On the second, return to the ready position and change the right leg to do the above action; Alternate legs, repeat 5-10 8 beats.

Tips: keep your legs straight all the time, straighten your feet, and do not swing your legs when lifting or restoring your legs. You must control the lifting and restoring.

The purpose of sitting hook foot: exercise triceps, make the back of the leg visible; The muscle position is raised and the leg is long.

Methods: the preparation posture - sitting posture. Support your hands behind your body and keep your legs straight.

Action: when counting one, lift up your feet; On the second, stretch your feet; Repeat 5-10 8 beats.

Tips: when the feet are raised, the tips of the feet should be retracted to the inside of the body as far as possible; Try to extend your heels to the outside of your body and keep your upper body as straight as possible.

Side waist purpose: thin legs and waist are OK, so that the two parts will not be fat, lax.

Action: sideways, legs bent back, one hand akimbo, one hand 90 degrees to support the ground, repeat the waist up. The movement lasts 45 seconds, 20-30 times is recommended.

Tips: when doing this, it's best to keep your back straight. Also, keep one hand on the floor at 90 degrees.

The purpose of lying on your back and handstand is to exercise your legs and make the back of your legs visible. At the same time, it can tighten the waist fat.

Action: two feet together, lying flat hands, on the outside of the hip, lift the feet to 90 & deg; The location of the car. Exhale when the right foot down, not on the ground oh, about 10 cm from the ground. Slow down. Inhale back 90 position, exhale when the left foot down, the same did not put on the ground oh, about 10 cm from the ground.

Tips: the action should be slow. Breathe in, lift your legs, exhale, put down your feet and do the action interchangeably. You can do it 20 times. After the exercise, you can drink a cup of warm water to metabolize some body toxins.

Squat standing up purpose: exercise to the site, calf, hamstring, quadriceps, gluteus.

Action: stand with your feet shoulder wide, eyes in front of you. Hold your hands in front of your body (or behind your hips). Bend your knees and lower until your thighs are basically parallel to the ground (don't let your heels off the ground). Stretch your knees, stand up, and stretch your hips at the same time. Keep the spine bent naturally. Keep your knees moving over your feet.

Tips: sit down on the sofa, don't use your hands to help when you get up, but move your hips to the edge of the sofa, and then hold your breath and stand up directly relying on the strength of your legs.