A share from Haimei: sometimes it's not hard work, it's because the method is wrong. Why does the leg become thicker and thicker, is there something wrong with it? Stretching is very important in the process of exercise, and stepping back also needs the combination of work and rest. If crazy exercise does not stretch, it will naturally become a muscle leg. Here are some simple methods to let you say goodbye to muscle leg, please reduce the more thick embarrassment!
1. Lateral leg lift
Objective: to exercise the muscles on the inside and outside of the thigh and the lumbar side, so that the two parts will not become redundant and lax.
Methods: preparation position right side supine. 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 a little higher than the head; when counting two, return to the prepared position; repeat 5-10 8 beats, then lift the left leg and exert force for 10 seconds; repeat in the opposite direction.
Tips: when lifting and restoring the leg, avoid swinging the leg, and consciously control the leg. The lifted leg must be straight.
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2. Prone crus flexion
Objective: to exercise the biceps femoris on the back of thigh to make the back of thigh tight.
Methods: prepare the position - prone. Legs straight together, double elbow support, upper body raised 45 degrees.
Action: when counting one, bend up the legs and hook the legs; when counting two, return to the preparatory position; repeat 5-10 8 beats.
Tips: when lifting the leg upward, be sure to hook the leg, keep the heel close to the buttocks as far as possible, so as to fully contract the biceps femoris; when lifting and restoring the lower leg, avoid swinging the leg.
3. Sitting and leg raising
Objective: to exercise the quadriceps femoris of the thigh, so that the front of the thigh has shape, not bloated.
Methods: the preparation posture -- sitting posture. Support your hands behind you, and keep your legs straight and close together.
Action: when counting one, straighten the left leg and lift it as far as possible; when counting two, return to the prepared position and change the right leg to do the above actions; do the two legs alternately and repeat 5-10 8 beats.
Tips: keep your legs straight all the time. Straighten your feet. When you lift or restore your legs, do not swing your legs. You must control the lifting and restoring.
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4. Sitting posture hook feet
Objective: to exercise the triceps of the lower leg, make the posterior part of the leg visible, improve the muscle position and lengthen the leg.
Methods: the preparation posture -- sitting posture. Support your hands behind you with your legs together and straight.
Action: when counting one, lift your feet; when counting two, stretch your feet; repeat 5-10 8 beats.
Tips: when the feet are lifted, the toes should be recovered to the inside of the body as far as possible; the heel should be extended to the outside of the body as far as possible, and the upper body should be as straight as possible.