The following describes a group of ultra-effective leg movement, you can let the loose legs become tight lines.
1, beautify the calf lines of Calf Raise
This movement is for the meat without thin legs, you can make the legs become stylish but not become sturdy, calf has the right amount of muscle people do not need to do this sport.
First hand holding the rest of the stability of the back, knees close, slightly bent about 20 degrees, began to inhale.
While the side of the breath side of the toe, at the same time the knee must remain slightly bent, pad toes after two seconds to keep the side of the side slowly slowly lower heel to restore the starting posture.
2, so that the legs tighten the long short-Range Hamstring Curl
This movement can make the calf behind the compact, the movement needs to be tied to each foot 1 or 2 pounds of ankle weight.
Hand holding the back, toes stood forward, inhale, while exhaling to raise the foot back about 45 degrees, to maintain this position for 5 seconds.
While the side of the suction side slowly lower the feet, but to the ankle from about 15 cm off the ground, while breathing side to return to the height of 45 degrees. This has been repeated (each group repeated 15 to 18 movements, repeat 3 to 4 groups If you feel the pain to stop immediately, the leg elevation angle should not exceed 45 degrees, if raised to the height of the parallel with the ground will let the calf out of large muscles, Taiwan Girls now seem generally can not accept too healthy calf, so here to warn.
3, so that the thigh thin special Short-Range Leg Extensions
This movement can be stretched in front of the thigh muscles (Quadriceps), the visual will be thin. This movement needs to be tied on each foot 1 or 2 pounds of ankle weight.
Sitting back in the chair, two knees and feet are leaning forward, toes forward. While exhaling side of the legs straight with the ground parallel.
While breathing side of the legs to reduce the half, to maintain this position for 30 seconds, during normal breathing, and then while breathing side of the leg to lift back to the starting position.
4, to improve the thigh line Full-Range Leg Extensions
This movement is suitable for people with no shape of the thighs, so that the muscles in front of the thighs become full, the thigh muscles have been developed people do not need this movement need to be tied on each foot 1 or 2 pounds of ankle weight.
Back sitting in a chair, two knees and feet to have a little distance between the toes forward.
While breathing side of the legs straight with the ground parallel, pay attention only to move the knee below, so as to separate the muscles in front of the thighs to force, raise the action to be slow, not suddenly kick up the kick. While maintaining the position of 1 to 2 seconds, while squeezing the muscles, toes up, and then side of the suction side of the lower leg back to the starting position.
5, let the ass fit the Standing Glute Squeeze
The movement is a snapped man's savior, will beautify the buttocks muscles, visually become thinner.
Knees slightly bent standing behind a solid chair, hand holding a good chair, the distance between the feet of about 30 cm, toes slightly outside the eight.
While angrily straight knees, hard to clamp the buttocks, keep this position 5 to 10 seconds, while breathing side back to the starting position.
6, so that the inside of the thigh tight Hip Abduction
This movement needs to be tied to an ankle weight of 1 or 2 pounds per foot.
Holding a solid chair, feet slightly outside the eight.
While the side of the left side of the left leg to lift 45 degrees, to maintain this position for 1 second, the knee should not be tight, and then side of the side of the suction side to return to the starting position if the lower back or thigh pain will stop immediately. (Each group repeated 15 to 18 actions, repeat 3 to 4 groups), after practicing a leg and then change the other leg.
7, let the lateral thighs tighten the Hip Abduction
This movement needs to be tied to an ankle weight of 1 or 2 pounds per foot, and the lines on the outside of the thighs will become beautiful, especially if the thighs are close to the buttocks. If there is a block of meat, it will become smaller because of this movement.
Hand holding a solid chair, feet slightly outside the eight, inhale.
While the side of the right side of the right leg straight up to the right 45 degrees, to maintain 1 second, the knee do not tight, while breathing side of the back to the starting position. After the end of his legs and another leg.
These movements are 15 to 18 times for a group, each exercise to do 3 to 4 groups, each group between 30 seconds to a minute to remember. Do not do every day! Leg movement every two days to do it , So that the muscles have two days to repair, will grow bodybuilding lines!
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