How to practice comic legs, how to practice comic legs

What problems should you pay attention to in the process of exercising "comic legs"?

If you want to create perfect legs, in addition to targeted movements, you should also develop good habits in daily life, for example: it is recommended that you can do more staircase exercises, and lift your heels when going up the stairs, use your legs to bear weight, and maximize the speed of fat burning in your legs, so as to eliminate fat on the inner thighs or buttocks, so that the buttocks can be improved, and your legs will become more slender.

Secondly, after taking a bath, we take advantage of the height of the muscle temperature to beat or massage the muscles on the inner thighs, so that the blood circulation in the legs is normal, and there will be no edema or congestion.

How to effectively exercise "comic legs" at home

Movement 1: Squat against the wall.

Exercise 2: Lie on your side and raise your legs to draw circles.

Movement 3: Wide squat.

Movement 4: Squat open and close the legs.

How to train comic legs:

1. Massage leg slimming method.

When massaging the acupuncture points, there will be a sore feeling, and repeated rubbing can be used to promote blood circulation in the legs and relax the leg muscles. It should be noted that it is necessary to stick to it every day in order to achieve sustainable results.

1. Raise your legs high and act on your leg muscles to make your leg fat burn quickly with the frequency of your legs.

2. Tiptoeing, you can tiptoe more when you have nothing to do, and pay attention to tightening the waist and buttocks when tiptoeing, so that you can tighten the leg line.

3. Stretching training, leg press splitting is essential, which can reduce leg fat accumulation.

Fourth, tap the sides of the thighs, both hands in the shape of fists, and hit the legs a little harder, which can promote blood circulation in the legs and inhibit the accumulation of fat in the legs.

Fifth, long-distance running, you should stick to it for a long time to lose thigh fat.

6. Actions such as climbing stairs, handstands, and kicking can also achieve a good leg slimming effect.

2. Yoga leg slimming method.

You can use the lower dog pose, upper dog pose, warrior pose, mountain pose, leg press, snake pose, camel pose, squatting prayer pose and other yoga styles, after long-term practice, it will also achieve the effect of slimming legs.

3. Correct walking posture.

When walking, we should first swing our arms, which can reduce the weight on our legs, use our thigh strength to exert force, reduce the pressure on the calves, and reduce the accumulation of fat in the legs.

Note that the order of landing on the soles of the feet is the heels, the soles of the feet, and the forefeet, so as to drive the back heels to step forward, thereby reducing the force of the calves.

4. Soak your feet in mugwort leaves.

Soaking your feet will make you sweat a lot, which can relax your body and mind, and soaking your feet with mugwort leaves can take away a lot of moisture in your body, relax your leg muscles, and pinch your feet with your hands while soaking your feet, so as to achieve the effect of slimming your legs.

5. Eat more vegetables.

Eat more green leafy vegetables, because green leafy vegetables are very low in calories and contain high dietary fiber, which can promote our digestion well. Avoid frequent consumption of high-calorie, greasy foods, and focus on low-sugar, low-salt, low-fat, and low-calorie diets to achieve the effect of fat loss.

Erbao teaches you to practice comic legs.

Comic leg sedan bush common training movements:

1. Thigh stretching.

Rotate the legs so that the inner thighs touch the foam roller. As much weight as you can tolerate, press your body weight on the foam roller. Relax your inner thigh muscles, roll the foam roller, scramble up to the crotch and down to the knees, and roll back and forth for 30-45 seconds, paying attention to the pressure in the tightest position.

Then repeat on the other leg, three times on the left and right.

2. Frog party. The main effect is to stretch the adductor muscles and improve the tension of the adductor muscles.

First, bend your knees and hips and squat next to the yoga mat, your heels are aligned, slightly open, the inside of your feet is close to the yoga mat, your body is upright, your shoulders are open, abduct 90 degrees, and then your elbow joint is maintained at 90 degrees, and then the whole body is lying on the yoga mat, as far as possible, the body is attached to the yoga mat, like a frog, feel the feeling of the inner thigh muscles being stretched.

3. Lift your legs and stretch them back.

Movement essentials: Take a standing position, clench your hands into fists, bend your elbows at 90 degrees, and clamp your arms next to your body. Lift your left leg and bend your knee forward at a right angle, then stretch it back so that your toes are off the ground and hold for 3 5 seconds. Rotate on both sides and repeat for 4 8 beats.

4. Gluteal bridge. The main function is to exercise the core muscle groups, increase the strength of the buttocks, waist and abdominal muscles, and better make the core more stable.

Action essentials: supine position, hands on the sides of the body, palms down, knees bent 90 degrees, feet slightly apart, feet parallel, then rely on the strength of the gluteal muscles to slowly roll up the pelvis, vertically upward, so that the shoulders, hips, knees remain in the same straight line, hold for about 15 seconds, and then return to the starting position, 2-3 groups.

5. Mussel opening and closing.

The main function is to exercise the gluteus medius, increase the strength of the gluteus medius, and better return the femoral external rotation to the normal position.

Essentials: Take the lateral lying position, then bend the elbows and knees and hips, keep the head, shoulders, back of the pelvis and heels in the same straight line, if you can't see if you are in the same straight line, you can lean against the wall.

Look ahead with both eyes, keep the sail tightly holding the abdomen, slightly distance from the ground, bring the feet together, and then lift one side of the leg, lift to the maximum, the maximum that is, lift the pelvis can not rotate, when there is a slight shaking, and then return to the initial position, 15 groups, 2-3 groups, one side is done and the other side is done, until the muscles behind the buttocks feel sore.

6. Lie on your back and raise your legs on your back.

Keep your arms close to your sides, tense your lower abdomen and prepare for exertion; Exhale, slowly elevate your legs until they are perpendicular to the ground, and remain in that position for 5 seconds; Adjust your breathing and repeat the exercise about 10 times.

In short, develop a good daily exercise habit, and then practice consistently, comic legs are no longer an unattainable dream.

Erbao teaches you to practice comic legs.

Erbao teaches you to practice comic legs.