I believe everyone is familiar with pencil legs. In fact, pencil legs are thin, long and straight legs. Of course, having a pair of good-looking pencil legs is what many girls want, so many girls will train and exercise. , and in the process of exercise, it is important to choose the appropriate method. So, how can a woman slim down into pencil legs at home? Let’s take a look!
1. Leg lift on mat
Keep your lower back tense and your abdomen to control your body from shaking.
Lift your legs up and forward, straighten your toes when lifting, and hook up when retracting. Lift your legs as slowly as possible and keep a constant speed. One set of 20 times, 2-3 sets on each side.
Tip: Inhale when extending your legs and exhale when you retract them. When raising and lowering your legs, keep your leg muscles in a tense state and consciously feel the strength of the muscles.
2. Sitting calf raise
Keep your body posture fixed on the equipment, bend your legs slightly, and the most important thing is to keep your knee joints still. Use your ankles to control the movement, one up and down, 12-15 times in one group (based on the feeling of slight soreness in the calf) ), do 15-20 groups each time.
Tip: The most important thing is to fix the knee joint, otherwise you will be pedaling with all your strength, and the exercise effect of the thighs will be greatly reduced.
3. Pedal Stretch
Bend your supporting leg slightly, use your hands to reach the toe of the other leg, and lift it up. Hold still, breathe at a steady pace, and hold for more than 10 seconds. Do 20 times on each side.
Tip: If you feel that the ligaments cannot be stretched, you can also do it on flat ground. This set of movements can be used as a warm-up before exercise or as a cooldown after exercise.
4. Standing calf raise
Stand upright, keep your waist tight, and try to feel yourself lifting upwards. Bend your knees slightly, tighten your calves, and do tiptoe exercises under weight-bearing conditions. At the same time, open your chest fully and use your whole body, not your arms, to lift the weight. One set of 15 times, do 2 sets.
Tips: The purpose of bearing weights is to achieve better exercise effects. You can hold a bottle of mineral water in each hand instead, but don't let your hands rise high and away from your shoulders.
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