20 moves to make your legs firmer

　　Legs are the easiest part to accumulate fat, a lot of female Every woman is dissatisfied with her legs Dream If you want to have slender legs, how can you make your legs firmer? The editor introduces the actions to tighten the leg meat.

　　Action 1: Stand on one leg

　　Stand upright, tighten your abdomen, then lift the knee of one foot, hold it with your hands, and keep the balance on the other leg. Keep this action for 5 seconds until the buttock muscles are sore and let it go. Then switch legs and do 20 times for each leg.

　　Action 2: Bent knees and squat exercise

　　Start with heels together and toes slightly pointed outward. Keeping your heels together, stand on your tiptoes. (If you feel unable to maintain your balance, you can use the wall. ) Bend your knees into a half-squat position for 2 time units, and then use 2 time units to return to the original position, keeping your heels together.

　　Action 3: Rub feet

　　Rub the palms of both hands to heat them, then rub the soles of the feet with your palms, 100 times each.

　　Action 4: Split-leg squat exercise

　　Open your legs slightly wider than shoulder width, and point your toes outward, pointing in the 10 o'clock and 2 o'clock directions. Squat down slowly, use 2 time units to complete the squatting action, then maintain the squatting position for 1 time unit, and finally use 2 time units to straighten your legs and return to the starting position.

　　Action 5: Dry clean your legs

　　Hold one thigh tightly with both hands, gradually massage from the root of the thigh downward to the ankle with a little force, and then massage upward from the ankle more than ten times, several times a day.

　　Action 7: Rub the calves

　　Stretch your legs flat on the bed, hold the calves with your palms, rotate and knead them, knead each side 20 to 30 times as one section, and do 6 sections in total.

　　Action 8: Chair Exercise

　　Sit on a chair and relax your whole body. Slowly raise your legs flat, and then slowly lower them. Repeat about 10 times. The most important thing is not to lift and lower quickly, but slowly, even to the point where the leg muscles tremble. You can increase the number of times and the amount of exercise according to your own needs. You can put about 1kg or other heavy objects on your heels.

　　Action 9: One leg sideways

　　The sides of the thighs become thinner. Starting from the supine position, try to spread the legs to the outside, and then slowly return. Repeat left and right 10 times each. Keep your back off the ground.

　　Action 10: Squat with ball

　　Spread your knees about shoulder-width apart and point your toes straight ahead. Place a medium-sized leather ball (or a knotted beach towel) between your legs just above your knees. Clamp the ball with your inner thighs to keep the ball stable, then squat slowly for 2 units of time, hold for 1 unit of time, and then return to the squat for 2 units of time.

　　Action 11: Twist your knees

　　Put your feet together parallel to each other, bend your knees and squat slightly, put your hands on your knees, and rub them clockwise dozens of times, and then counterclockwise dozens of times.

　　Action 12: Press the ball on the inner thigh

　　Lie on your mat, bend your knees so the soles of your feet are flat on the floor, and hold a rubber ball (or a knotted bath towel) between your inner thighs. Squeeze the ball with your inner thighs, hold for 30 seconds, relax for 10 seconds, and then repeat this action several times.

　　Action 13: Wrestling

　　Straighten your legs, lower your head, and bend your body forward. Use both hands to stretch your toes 20 to 30 times.

　　Action 14: Large arm swing movement

　　Spread your feet slightly wider than shoulder-width apart and point your toes toward 10 and 2 o'clock. Hold a dumbbell with both hands. Beginners can use 3-5 pounds (1.36kg-2.27kg). Advanced people can use 8-12 pounds (3.63kg-5.44kg). Hold it vertically in front of the belly. Straighten your arms, raise the dumbbells to shoulder height, squat down at the same time, use 2 time units, maintain this position for 1 time unit, and then slowly return to the starting position for 2 time units.

　　Action 15: Wheel pedaling

　　Sit on the edge of the bed and practice pushing or swinging your legs up and down.

　　Action 16: Single leg lift

　　Lie prone on the bed, then lift your left foot, grab the left foot with your right hand and slowly squeeze it to the right, reach your limit, and maintain this action for 5 seconds.

　　Action 17: Knock on the buttocks

　　Start in the prone position, holding your hands under your chin. After tapping your buttocks lightly with your left heel about 10 times, switch to your right foot and do it about 10 times. As your heels approach your buttocks, fully stretch your muscles.

　　Action 18: Alternate steps

　　Start by lying on your back, like riding a bicycle, pedaling your legs alternately 40 times. Later, the speed will gradually increase, and the number of times can be increased to 150 times. The fulcrum should rest on the thigh muscles, with the leg muscles completely relaxed.

　　Action 19: Cross your legs

　　Start by lying on your back. Lift your legs upward to form a right angle to your upper body, bend your knees slightly, press your left leg on your right leg first, then your right leg on your left leg, and do a cross movement quickly about 15 times.

　　Action 20: Single-leg forward bow

　　Stand straight with your hands on your hips, take a step forward with your left leg so that your thigh and calf are at 90 degrees, but your upper body should still be kept straight, breathe slowly, and then return to the starting position. Do 20 times each for the left and right legs.