How can a female student improve the strength of her legs and wrists without developing muscles?

You can do this with some smaller dumbbells, refer to the information.

Then do some muscle stretching movements, which should be muscle flexibility training, such as standing next to the gatehouse, facing the direction of going out, a hand reaches up and puts it on the side of the door, and the leg does not move and presses forward, which can make the muscles relax, and after relaxing, you can do that you will not show your muscles when you don't care! There should be at least three sets of training at a time, and the number of exercises depends on the individual's physique, basically until you really don't have the strength to lift up into a group, and don't rest for more than one minute in between. If you think I can't understand it, you don't need to search for the one above, that's absolutely right, that's how I work out in the gym, and it's very effective, there are many kinds of flexibility training, you see!

Leg training: You can use a calf lift to train your calves, which is to lift your feet once and for all. Or jump on the spot and land on the soles of your feet every time, so that your heels don't touch the ground. If you train your thighs, you can squat. Both of these methods work well and can also be used to trim the leg shape.

Wrist training: You can find a stick by yourself, you can use a discarded mop handle, tie a rope in the middle, hang something at the bottom of the rope, raise your arms and raise them flat, and then you can move your wrist to roll up to exercise wrist strength.

However, it is important to note that all exercise is done to improve yourself, and you must do what you can, and don't get injured because of excessive exercise.

Just use the normal training method, just reduce the protein intake.

First of all, in view of the fact that you are a girl, you can't use a man's method to train, but the method of improving strength is still much the same, see if there is any training equipment that can be used in your life, dumbbells, sandbags or something, you don't need to weigh more, start to weigh a pound, every day when you have time, you can hold it with one hand and lift it up, and then retract it, the speed should be faster, so that you can exercise the explosive power of your upper limb strength, for example, you can only lift 5 or 6 times in one breath at the beginning, so practice like this, Three groups at a time, strive for a breakthrough every day, when you can lift 30 times in one breath, you have to start adding weight, pound by pound, you will definitely feel sore arms at the beginning, this is normal, gritted your teeth and insisted on coming, it is best to do it once a day in the morning and evening.

It is also recommended to buy a pair of small dumbbells, if not, you can replace it with a water bottle, mainly the curl of the arms, and the posture can refer to the man's movements.

Reverse grip weight-bearing wrist flexion and extension Weight-bearing elbow flexion and extension.