Perfect legs-soft movement exercises

Soft and strong muscles, is shaping the American leg of the premise, through these various soft movement exercises, daily practice, not only persistence can improve the original imperfect leg shape, you can make it more beautiful and more slender.

Prat1: tight thighs, hips

Step one: (top left) feet spread and shoulder width, straighten back standing hands each get a drinking water bottle, take-two shoulder shoulders, this note is not bending your wrist.

Step 2: (top right) side and side bending unit on both sides of joints and knees, squatted down slowly, at this point that the direction to the knee and toe; squatting to the thigh and the floor is parallel, then one breathes, side gradually restore original standing position.

Repeat 10 times.

Step three: (above) with both hands, knees, take the creeping posture.

Dwarf Chin, slowly raise the foot, as much as possible to lift the foot high, slightly bending the knee can, and then slowly down. Do the same actions for feet, feet all done 10 times to interact.

TIPS: this action to tighten the front thigh muscles and hips with a focus on squatted down, back, hips and knees to move towards and toe in the same direction.

Not too hard to avoid the burden to the knees, thighs and parallel to the floor, you can stop to squat. Home without the dumbbell, available with water water bottle instead. As for the charge of water, depending on the individual can withstand the forces, as appropriate.

Prat2: removal of fat thighs

Step one: (top left) hands each get a drinking water bottle, two arm natural droop in your side, his legs close together, standing up straight back.

Step 2: (above) for upper body straight, breathes, side slowly left leg to step forward, focus moves to the left foot, bend your left knee squat down.

Note the right heel is not touching the ground. Then one breathes, side gradually restore original standing position. The right forward cross out that repeat these actions. Left and right foot all repeat 10 times.

Step three: (top right) to squatting posture to maintain static seconds, and then one breathes, side of restoring the original standing position.

The hands are all bring a water bottle, two arms hanging at both sides of the body, legs close together, standing up straight back.

TIPS: this action on tight thigh muscles are very effective, focusing on the movement of body weight; when the upper body tends to go beyond the one foot, to the center of gravity moves to the front.

Note a pace not too large, if the pace is too large to restore the previous pose is easy to lose balance.

Prat3: tightening calf

Double feet foot fuck

Step one: (top left) hands each get a drinking water bottle, two arm natural droop in your side.

Slightly flared legs, straight back to stand.

Step 2: (top right) side to side slowly breathes, lift your heels feet; when the heel, and then breathe slowly down the side.

Repeat 10 times.

TIPS: hand water bottle, lift the heel of the foot is fucked ", with tight calf.

The focus is on the arm is bent, the use of drinking water bottle weight balance, while lifting the two feet heels.

Single feet foot fuck

Step one: (top left) will be placed in front of the Chair, the body naturally left-handed, straighten back stood.

Amasa back part, as a support, will lift the right leg, just left foot single foot.

Step 2: (top right) side to side slowly breathes, lift your heels, and so on right foot elevation heel, side and side slowly down the heel.

Side-side doing the same action. Repeat 10 times.

TIPS: take a drinking water bottle to chair, walls, pillars or table, and so on as support to single foot posture do lift heels "single feet foot exercises".

This kind of gymnastics fuck than double feet foot, but a little difficult for some to crunch calf have very good results.