Winter life check-in season At noon, I suddenly saw this hot search entry:Lu Han Guan Xiaotong received the certificate
Oh my god this shocked me!Truth be told, at first glance I thought thisThe two have been talking for 7 years in a rowFinally got married!
However, click on the hot search entryIt's the paparazzi commentary again
I laughed all at it. This can also explode??
Subsequently,Luhan's studio quickly denied receiving the certificate
This kind of so-called paparazzi breaking the news is really unnecessary!A few days ago, he said that he broke up, and today he said that he got a certificate. It's outrageous!
If you want me to say, let's do it anywayLook at the beauty and come more realisticallyLet's do it!
Speaking of Guan Xiaotong, I have to mention her long legs, even if you watch it 10,000 times, you will still be attracted, it's really amazing!
Guan Xiaotong's legs are simply thatEvery girl's dream legs
This is really not envious, just take myself as an example, there is almost no extra meat on the upper body.
YesThe meat on the leg is just a handful, In a world full of long legs, legs are thicker than others, which is really a very heart-wrenching thing!
Everyone envies the leg shape with tight muscles, a sense of strength, and perfect proportions that look slender and smooth.
First of all, it isStrengthens the stretching of the legs, especially the sisters of the muscular legs, are even more to put onFat burning leg slimming exercise + stretching + relaxing massageStay the course!
1. Inner opening and closing
This one is quite simple, just lie on your side on the yoga mat,Bend your thighs and make opening and closing movements
Make a group of 30 each, then change to another direction.
2. Flip the upper kick
Lie on your side on the yoga mat with your arms supporting the groundOne leg is straight, the other flips and kicks up
Make a group of 20 each, then change the other direction.
3. Side support
With both feet on the ground and one arm as a support point, letThe body, arms, and ground are triangularand hold for 60 seconds.
4. Plank
In addition to exercising the legs, the plank also requires a high level of arm strengthTighten your waist and abdomenExercise your vest line.
5. Kick your legs backwards
Kneel on one knee on the yoga mat with your arms supported and kick backwards and upwards with one leg at ground level.
Make a group of 20 each, then switch to the other leg.
6. Cross-crossing
Lying flat on the yoga mat with both arms in a straight line, the left and right legs are crossed in a spiral to perform kicking movements, which can help us exercise the whole leg.
7. Arch hip lift
This is a boost on the basis of 6, kick the ground with both feet, tighten the lower abdomen and raise the buttocks, lift and lower, and do 20 pieces in a group.
8. Press your legs backwards
Get down on one knee with your hands on the ground and push your legs backwards and upwards from folded legs to backwards and upwards.
Make a group of 20 each, then switch to the other leg.
Be sure to stretch and massage after fat burning is overPrevents it from becoming a muscle
With your legs in a lunge, your upper body attached to your front legs, your back legs straightened and extended, and your hands on the ground, you will feel a strong stretch at the base of your thighs.
Switch legs left and right, the stretched leg must hook the foot, the leg is straight, and cannot be bent.
Bend your back leg close to your hips, grab your leg with your hand in the same direction, and place your other hand at your knee to keep your whole body balanced.
The same goes for the other leg.
In addition to stretching, I also use foam rollersRelax your muscles, combined with the above stretching can be more effective in slimming legs.
1. Stretch the back of the calf
LegsStraighten parallelFoam roller, roll the posterior calf muscles back and forth on the foam roller to find the pain point, stay for 10-15 seconds, and repeat 15-30 times.
2. Stretch the outer thigh
Tighten your elbows and abdomen, place the foam roller on the outside of your thighs and roll back and forth 15-30 times, find the pain point and stay for 10-15 seconds.
3. Stretch the back of the thigh
Stretch your legs straight parallel to the foam roller, stabilize your body with your hands back, and roll your posterior thigh muscles back and forth on the foam roller, repeating 15-30 times.
4. Stretch the inner thigh
With the inner thighs facing the ground, the thighs and calves are bent at 90 degrees, and the foam roller is placed under the thighs and rolled back and forth, repeating 15-30 times.
6. Stretch the front of the thigh
Place the foam roller on the front side of the thigh, tighten the abdomen, be careful not to roll back and forth with the weight on the wrist, repeat 15-30 times.
Okay, that's all for today's sharing