How to make the flesh of the upper and lower legs firm

The calves are protruding and loose, what should I do? Lie down and raise your heels for 3 minutes every day to tighten your calves and remove edema.

Jog for 15 minutes every day, run briskly for 2 minutes, do some squats, and gluteal bridges, and go upstairs with a long span, remember to stretch after doing it.

Exercise so that fat can be turned into muscle, which will become firm.

Several sets of ways to ton, tighten and thin the legs.

1 Leg exercises.

1) Leg up and down movements Sit on a chair and do simple leg exercises.

Effect: Tightens the quadriceps muscles in the front of the thighs.

Method: Sit on a chair and start with full body relaxation. Slowly raise your legs flat and lower them slowly. Repeat about 10 times.

Note: The most important thing is not to lift down quickly, but slowly to the point where the leg muscles tremble. In addition, you can increase the number of times according to your needs, increase the amount of exercise, and you can put about 1kg weight on the heel (such as a large dictionary, etc.).

2) Tap the buttocks.

Effect: Stretches the quadriceps muscles of the thighs.

Method: Lie on your stomach and start with your hands under your chin. After gently tapping the buttocks with the left heel about 10 times, switch to the right foot about 10 times.

Note: Extend the muscles fully as the heel approaches the hips.

3) One leg apart.

Effect: Thinning of the side of the thighs.

Method: Started in the supine position. Try to turn the legs outwards and then slowly return to the bottom. Repeat left and right l0 times.

Note: Do not leave your back off the ground.

4) Alternate steps.

Effect: Slimming of the thighs.

Method: Start with a straight supine position, like riding a bicycle, and do 40 times with your legs alternately. After that, the speed gradually increases, and the number of times can be increased to 150.

Note: The fulcrum should fall on the thigh muscles, and the leg muscles are completely relaxed.

5) Cross your legs.

Effect: Thinning thighs that are too thick.

Method: Straight supine initiation. Lift your legs up at right angles to your upper body, bend your knees slightly, press your right leg first, press your left leg with your right leg, and then press your left leg with your right leg, and move across for about 15 times.

Note: Muscle relaxation and mastery of the speed of the exercise.

Of course, in addition to moderate exercise, a little attention to diet can also achieve good results. Eating seaweed, sesame, kiwifruit, celery, red beans, papaya, etc. is beneficial to lose weight in the lower body.

To exercise the thigh and calf muscles, you can do squats and calf raises. Squats can work the calf muscles, and calf raises mainly work the calf muscles.

Squats: Beginners can do freehand squats first, then wall one-legged squats, and finally single-leg squats.

If you can do more than 30 freehand squats at a time, you can do a wall one-leg squat, and if you can do more than 10 wall one-leg squats, and your balance is improved, you can do a one-leg squat.

Squat action process:

Tiptoe out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, go down to your thighs parallel to the ground or your knees slightly less than 90 degrees, lift your other leg off the ground (don't lift your feet for freehand squats), and go up to your knees slightly flexed, not overextended.

Squat workout method:

Do 3 to 8 sets of 10 or more, with a 1-minute break between sets.

Calf Lift Exercise Method:

The exerciser stands on the steps and holds the wall with one leg and raises the heel on one leg, raising the calf with one foot 10 times and then switching to the other. Finish your feet in one cycle, 3 to 6 cycles in a row, without rest in between.

Calf Raising Process:

The calf raise is also a heel raise. The highest point of the heel should be high, and the lowest point of the foot should be lower than the level of the step.

Taking ** medicine can loosen the meat, but it may cause some harm to the body.

Squats can be done against the wall, but they must be done slowly.

The thigh muscles are more difficult to reduce, the first thing is to relieve the muscles, in the usual time to the thighs to carry out appropriate kneading to achieve the effect of soothing the leg muscles, and then avoid high-intensity exercise, you can jog or swim, after the exercise to massage the leg muscles, long-term persistence can make the muscles and legs slim down.

Many people will have the trouble of thick waist and thick legs, and they want to do **, but they feel that it is troublesome to do too many movements. So today, the yoga teacher has prepared a professional yoga movement for you that can slim both legs and waist, 2 minutes a day, insist on a month, you can see the effect, let you spend the summer beautifully.

Neither exercise nor dieting is possible! Acupuncture thread embedding with cupping should be the best! There are examples around!

Sen Miao Miao Leg Slimming Cream is good.

Thick thighs are generally caused by fat accumulation, which can be improved by liposuction. Liposuction surgery is now more mature, as long as there are no other problems in the body, the risk is very small, but you must choose a regular hospital and a skilled doctor.

Well. and milk every night.

Eat chocolate. There's also a super effective one that makes your legs fuller... The bonus points tell you @@@o (o haha.