How can the side legs be more powerful, and how can the legs be straighter

Straight legs are one of the goals that many people pursue when exercising, because straight and strong legs are one of the important signs of physical beauty. Here are a few effective leg training methods to help you build straight and powerful leg muscles.

1.Squats: Squats are one of the classic movements to build the leg muscles, which can effectively work the muscles of the front thighs and the muscles of the buttocks.

The correct posture for a squat is to squat with your feet shoulder-width apart and your toes slightly abducted, squat down with your body and sit back with your hips back, knees no more than your toes until your thighs are parallel to the ground, and then slowly stand up. It is recommended to do 3-4 sets of 10-15 reps each time.

2.Leg press: The leg press can effectively exercise the muscles of the back of the thigh and the muscles of the buttocks, and is an important movement to practice leg strength and shape.

The correct posture for a leg lift is to lie on the ground or on a flat table, place your hands at your sides, straighten your back, lift your legs until you are at a 90-degree angle to your upper body, and then slowly lower them. It is recommended to do 3-4 sets of 10-15 reps each time.

3.Pedaling: Cycling is an aerobic exercise that effectively exercises the leg muscles and strengthens the heart and lungs.

The correct posture for pedaling is to adjust the seat height, hold the handlebars with both hands, and pedal with both feet, maintaining even speed and force. It is recommended to pedal for more than 30 minutes at a time, 3-4 times a week.

4.Mountain Climber: A mountain climber is a kind of aerobic exercise equipment that simulates mountain climbing, which can effectively exercise leg muscles and enhance cardiopulmonary function.

The correct posture for climbing the mountain machine is to hold the handrails with both hands and pedal with both feet, maintaining an even speed and force. It is recommended to do it for 20-30 minutes at a time, 2-3 times a week.

The above are several common ways to exercise your legs, and it is recommended to develop a training plan that suits you according to your actual situation and exercise goals. At the same time, it is necessary to pay attention to the correct posture and breathing method when exercising to avoid sports injuries. In addition, pay attention to diet and rest, a reasonable combination of diet and proper rest can promote muscle recovery, talk and rejuvenation, and grow Zheng chain acre length.

If you are an adult, it is not easy, if you are in the growth period of adolescence, first of all, you can't walk too much, it is recommended to get up in the morning to do more movements with your legs together, remember to stick to it, if it is not serious, it can be corrected in about 1 month. The methods are as follows: The correction methods of "O" shaped legs are as follows:

1) Stand upright, put your feet together, and do a squat and stand exercise with your knees in front of you with both hands on your knees, doing 20 3o times.

2) Bend over and do a left and right loop movement with both hands on your knees, doing 20 to 30 times.

3) Open your feet a little wider, bend over, and do the exercise of leaning your knees inward with both hands on your knees, stopping for 10 seconds each time, and doing 5 10 times.

4) Stand with your feet parallel to each other. First, use the heel as the axis to do toe abduction and internal rotation exercises; Then use the toes as the axis and do the heel abduction and internal rotation movements, 20 to 30 reps each.

5) Sit in a chair and try your best to hold the book between your calves for a certain amount of time. If you tie your knees with a rubber belt, the effect is even more significant.

6) Kneel on your laps, bend your waist, and slowly move your feet outward and forward, and gradually straighten your waist as well. Do 15-20 reps.

Thigh-weight reduction:

1. Inner thighs: do squatting exercises. Stand, feet shoulder-width apart, toes outward, number 1234 slowly squat, squatting parallel to the floor.

Number 5678 and then slowly stand up. Don't lift your heels when squatting, be sure to land on the floor, and move slowly. Do 15 per set and 3-4 sets per day.

2. Anterior thigh: Same as above. Because this movement can work the muscles on the front of the thighs at the same time.

3. Back of thighs: Stand. Do a back kick. Do it slowly, too. One eight beats for one, each set does 15 pieces, 3 to 4 sets per day. Everyone's body is flexible, don't push yourself too hard so as not to strain your muscles.

Leg reduction: The way to test the amount of calf fat is very simple, relax the legs, and then pinch the calf and stomach with your fingers, if you can easily pinch the fat layer, it means that your legs are fat type, and you need to reduce If the fat layer is very thin, the muscles alone appear to be very thick legs, which is muscular.

1. Fat type: The most effective way is to tiptoe, 20 times as a group, 4 sets a day. The key is to move slowly and not to your hips. Stand on your tiptoes and stop for about 3 seconds. After doing the exercise, remember to gently shake the calf muscles with your hands to relax.

2. Muscle type: It is very difficult to reduce it, for muscular MM, it can only be recommended not to do strong leg exercises, and wear less high heels, so as not to make the muscles too tense and become thicker.

There are ways to straighten the legs, such as sitting, walking, moderate exercise, orthopedic surgery, etc.

1.Sitting, straighten your legs and clamp your knee joints, maintain a certain amount of strength, insist on about half an hour, and don't stilt your legs, which helps to modify the leg shape.

2.Walking posture, when walking, the abdomen is tucked and the chest is raised, the weight of the body is placed on the inner thighs, the arms are relaxed and swinging naturally at the sides of the body, and the toes are slightly outward or stretched out directly forward, and the stride is even.

3.Moderate exercise tremor, do some exercises to improve leg shape, such as glute bridge, squat, etc., plus massage, stretching to help correct the leg shape, stand against the wall to keep the waist and legs straight, and stand for half an hour every day.

4.Orthopedic surgery, severe patients can be corrected by surgery, and grinding cavity brigade osteotomy orthopedics can correct the alignment of the leg so that the leg can be straightened. Knee varus or knee valgus, with osteoarthritis and joint degeneration, may be considered for arthroplasty**.

The real chain width is only skillful, and the more you practice, the straighter it becomes.

Enhance the strength of hips and legs.

Learn 8 movements, and the more you train your legs, the straighter they become.

Every night, it takes less than 10 minutes to lay a yoga mat or bury a block on the bed.

Practice this movement, the legs will be more and more slender, and beautify the leg line.

If you usually end up exercising, or sit for a long time, this set of stretching exercises is also applicable!

1) Half squat with weights. Stand upright with your legs shoulder-width apart. Place a gym stick on your shoulders in both hands (if you don't have one, you can cross your hands over your chest). Then squat down until your thighs are parallel to the ground. Repeat this movement 3 sets of 20 times.

2) Lunge squat. Stand upright with your right foot in front and your left foot in the back. The knee of the left leg is slightly bent. Then do the squat, taking care to maintain your balance as you squat. Repeat 3 sets of 20 reps on each side.

3) Stretching movements. Stand upright with your legs together, then pull your left ankle with your left hand as close to your hip as possible and hold this position for 15 seconds, then switch to the other leg. Stretching the legs is very important to prevent the legs from getting thicker after the workout and make the legs smooth.

4) Lie on your back and split your legs. Lie flat on the floor with your back against the floor. Lift your legs together and upwards at a 90-degree angle to your upper body. Then spread your legs apart as much as possible and close them together, repeating this movement for 3 sets of 30 times.

5) Sit the ball. Sit on the floor with your hands behind your body and your upper body leaning back slightly. Bend your legs, hold a ball between your knees, squeeze it inward until you are exhausted, and let go. Repeat this movement 3 sets of 20 reps.

6) Weight-bearing calf raises. You can do this movement with your bare hands or with 3 5lb dumbbells in your hands.

On tiptoe, hold on top for 2 seconds, feel the calf muscles straining, and then let go. Repeat this movement 3 sets of 30 times. Be sure to massage your calves and stretch afterwards.

August 14th.

You said these two parts, in my experience:

One is dumbbell practice. Do upward lifting, flat lifting, lifting, etc. The effect is fast, and the bulge is noticeable.

The second is the tensile device. Do diagonal pull, forward pull, back pull, etc. The chest is straight and the back is straight, and the arm muscle training is very intense, so it is also more obvious!

The third is the legs. It is generally a one-legged squat. The thighs and calves are practiced at the same time, which is good. At the same time, sprinting, skipping rope, etc. are also available.

Fourth, it is a large fitness machine. At the same time, the legs and arms are trained, and the results are also very fast.

This kind of fitness works quickly, but it also has shortcomings, that is, it is more boring!

Check it out, the best way to exercise.

It is casual, you can enjoy the joy of health and longevity!