How to correct O-leg and X-leg?
(1) Stand up straight, put your feet together, and kneel down.
Stand up for 20 ~ 3o times.
(2) Bend down, tuck your hands in a circular motion to the left and right, and do 20 times.
About 30 times
(3) Spread your feet slightly, bend over, and tuck your hands inward.
The exercise takes 10 second, 5 ~ 10 times.
(4) Stand with two feet in parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
How to correct O-leg
You can use different parts of leg muscles by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.
Methods: Hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward, knees together when inhaling, slowly squat down, squat down as deep as possible and pause for one minute, feeling leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times.
Simple Motion Correction "O" Leg
Author: Hu Ming
1. lunge side leg press, one leg leg press 30 times, alternating 2 times each.
2. The barbell pinches the legs and squats. Carry a barbell with a medium weight on your shoulders, with your legs about shoulder width apart, slowly squat down to full squat (knee angle is less than 90 degrees), then quickly stand upright and clamp your legs. 1 group did 8 ~ 10 times, and * * group did 4~6 times.
3. Kneel down with your legs together. Stand with your feet together, bend over, hold your knees with your hands, and do the action of pushing and clamping inward (don't separate your legs), then do the squat and standing action 1 time, then do the exercises of turning your knees left and right 1 time, and so on. Every 15 times is 1 group, and * * does 3 groups.
4. Exercises the legs with external swing and internal clamp every 15 times 1 group, * * 4 groups.
5. Sit in a chair with a book between your legs, straighten your legs, and put a book with appropriate thickness on the upper part of your ankle (lower part of your calf) for several minutes. When practicing, you can tie a rope at the lower part of the knee joint, which is better.
6. Two people do anti-leg flexion and extension, 8 times is 1 group, and * * * does 4 groups.
How to prevent children from O-legs and X-legs?
Author: SAYYES
During pregnancy, fetal position, amniotic fluid, parity, fetal size, tire pressure, etc. , may have an impact on fetal leg abnormalities. After the baby is born, "varus and valgus foot" are the most common leg abnormalities.
Generally speaking, the so-called O-leg refers to bilateral symmetrical genu varus. When a child reaches the age of one and a half to three, the development of leg shape will gradually turn into eversion (it looks like an X-shaped leg). As soon as the baby is born, the leg shape may bend for a long time, so there is an O-leg phenomenon at birth.
In fact, except that the bending angle is really too big, it is also a physiological abnormality. As he grows older, he will tend to be normal, so parents need not worry too much. However, some parents are still worried that their children's bad leg shape will affect their walking posture in the future, and they are also afraid of other diseases on their legs. If you really want to know whether the child's O-leg is really serious enough to need treatment, you can take it to the hospital for some tests, such as X-ray to check whether the angle of his knee is too large, otherwise you just need to continue observation.
If the angle of the baby's leg bending does not become larger, but as the child grows older, other problems will appear, such as sitting and crawling in seven places is much behind the average normal baby, or walking at the age of 2 or often falling down. It may be necessary to consider whether the baby is behind in the development of gross movements. In addition, a small number of babies with O-legs are caused by family genetic factors. The doctor stressed that if mom and dad's own leg shape is a little bit of a splayed or O-shaped leg phenomenon, if the child has a similar situation, it is normal and there is no need to be too alarmed.
Internal eight and external eight are not a syndrome, and sometimes many problems will be combined. Besides physiological problems, other pathological problems may occur. "When many babies are born, their feet may assume the posture of the inner eight, or the whole foot may turn to the inside of the body center. Sometimes the baby's foot will automatically return to the normal position, or it may return to the normal position with a slight finger pull. If you can easily return to the normal position, it is physiological varus foot. Generally speaking, as long as an experienced doctor sees some slight abnormalities in his leg shape when the baby is born, he will usually deal with them in real time and gently push them to ensure that they are corrected by external force, which can help the baby's feet return to normal position.
Parents should always pay attention to their children's leg movements. "Natural observation is more important than anything else, so that we can know if there is any abnormality in the first time." In addition to relying on the doctor's professional examination, we should also pay attention to several key points to grasp the opportunity to correct the baby's leg shape for the first time:
First, subjective feelings: Is the baby crying frequently?
Second, changes in appearance: strange walking posture, etc.
Third, functional performance: the baby often falls down, and shouts leg soreness after a few steps. Parents can observe it on weekdays. As long as they find something wrong, take it to a pediatrician, which is the most correct way.
Dr. Ding Ning Jr.
Understanding the overall development and changes of children is the most important thing. Many leg abnormalities and diseases are only a transitional period for children's overall development. What is important is whether parents can understand the development and changes that children should have.
Let the baby have a strong body and bones, balanced nutrition and exercise, is always the same way. Many parents buy a lot of nutrients and supplies to strengthen bone function, but the effect is not as good as more exercise and adequate nutrition. Experts especially advise parents to give up expensive nutrition and return to the most natural way to get a healthy body.
First, try to avoid sleeping. Although sleeping on your stomach may not directly prove that it will have a bad influence on your baby's leg shape, when sleeping on your stomach, your baby's ankle will turn inward or outward, which may also affect his leg shape in the long run.
Second, avoid kneeling. Some children who are learning to crawl or walk may get up and sit up. When children kneel, their feet are mostly everted. At this time, parents should try to help the baby move his feet and help him return to normal, but it is best to avoid letting him kneel.
Correct sitting posture and wrong sitting posture:
1. Many children like to sit on their knees, which will make their legs W-shaped, which is the wrong sitting posture.
2. Let the baby sit cross-legged.
Correct "O-leg" and "Eight-leg"
"O-leg" is commonly known as bow-legged leg, which is called genu varum in medicine, X-leg in outer character and genu valgus in medicine. Is a common deformity in China. Especially teenagers, the incidence rate is higher. If young men and women get this kind of lower limb deformity, they will not only lose their physical beauty, but also walk badly. Sometimes, it will affect their participation in the army and work, thus affecting their love. Some of them will become depressed and even pessimistic.
The main cause of deformity of "O" leg and "X" leg is rickets in children. A few are sequelae caused by cartilage development disorder, fracture, trauma and osteoma. When children suffer from rickets, due to the lack of calcium salt, the cartilage of epiphyseal hyperplasia can not be ossified normally, and the original bone is decalcified and absorbed, and the bone becomes soft and cannot tolerate gravity. In addition, the ligaments around the knee joint relax and lose the support and protection to the bones, so the calf bones bend and deform, and "O" and "X" legs appear.
This kind of leg deformity not only affects body shape and bodybuilding, but also has a great impact on human health, and people often don't know enough about its harm. Knee varus or valgus destroys the normal stress distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the biological stress on the opposite side. Over time, it will also cause knee pain when walking, and joint activity will also be affected, which will easily lead to osteoarthritis. Correcting this deformity can not only improve bodybuilding, but also improve the uneven stress distribution of knee joint.
In recent years, external fixator combined with inverted U-shaped osteotomy of tibial tubercle has been applied to plastic treatment of "O" and "X" legs in China and achieved good results.
The advantages of this new treatment mainly include: osteotomy is simple and safe, bone healing is fast, and it is not easy to delay healing. The use of external fixator is convenient to master the angle of plastic correction, which can make the angle of bone healing accurate and convenient to adjust; Patients can move on the ground during the treatment, and the muscles of lower limbs will not atrophy. According to statistics, the complete correction rate of deformity can reach more than 96%.
This new method also has the advantages of fast osteotomy healing and short course of treatment. Plastic surgeons may also increase their height after surgery, which can generally increase by about 2 cm after surgery, so they are welcomed by patients.
"O-leg" is commonly known as bowleg, which is medically called genu varus; The external splayed leg, also known as "X-shaped leg" and medically called genu valgus, is a common deformity in China. There are three main causes of "O" leg and "X" leg, one is congenital inheritance, the other is rickets in children, and a few are sequelae caused by cartilage development disorder, fracture and trauma. This kind of leg deformity not only affects body shape and bodybuilding, but also has great influence on human health. Knee varus or valgus destroys the normal stress distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the opposite side. Over time, it will also cause knee pain when walking, and joint activity will also be affected, which will easily lead to osteoarthritis. Therefore, correcting this leg shape can not only improve the body shape, but also improve the uneven stress distribution of the knee joint. This is very serious, please correct it while you are young.
Method 1: 1. Stand with one foot supported (or supported by an object), lift the other foot slightly, and kick the calf above the body for 20 ~ 40 times each. 2. Kick the shuttlecock, kick with the inside of the foot, alternate left and right, and practice repeatedly.
Method 2: Always sit cross-legged. This looks easy. )
Method 3: Practice 1 Correcting X-leg and O-leg: Draw a white line with a width of about 10 cm, and let the practitioner walk along the line, with his hands akimbo or swinging naturally while walking, and eyes looking straight.
Exercise 2 Anterior rib leg press.
Exercise 3: the upper body is vertical, the arms are raised forward, the legs are half squatting, and standing exercises are done.
Exercise 4 Walk and kick the front.
Method 4: Wrap your fingers with tape.
This weight loss method, which is popular in Japan and South Korea, can also be used to change the leg shape of "cow girl" with mild symptoms. It may have a good effect to practice with normal legs in your spare time!
Step 1: First, stick the head end of the adhesive tape near the center of the side of the ring finger and wrap it around the outside of the little finger (opposite to the ring finger) through the root of the nail. The weight loss methods mentioned above are generally wrapped around the middle finger from the outside to the inside, while the O-leg strap is the opposite, wrapped from the inside to the outside.
Step 2: After circling the second lap a little further, avoid the first joint (the joint near the fingertip) and leave the fingertips.
Step 3: Draw another circle and a half, ending at the center of the little finger.
Method 5: It is convenient for shaping practice before going to bed.
STEP 1: Hold the back of the chair with both hands, separate your feet slightly wider than your shoulders, stand for 30 seconds, and then restore.
Step 2: Stand up straight, stretch and bend your left leg backward, hold the toe of your left foot with your left hand, keep your posture for 30 seconds, and then resume changing your right leg.
Step 3: Hold the back of the chair with both hands, lift the heel of the hind leg upward, focus on the toes, straighten your legs and back, keep this posture for 30 seconds, and then make a wish.
Step 4: Take a big step forward with your right foot, bend your knees, keep your posture for 30 seconds, and then change your left foot.
Step 5: Lie on your back on the bed, with your hands flat on your sides, your feet slightly apart, your knees arched, your waist and hips raised, and your thighs and calves bent at 90 degrees. Repeat 8 ~ 10 times.
Method 6: Lesson 3: Simple Yoga Practice
STEP 1: Sit on the yoga mat, stretch your hands forward and grab your toes.
STEP2: Grasp the sole of the right foot with both hands and fingers, and slowly lift the right foot. People with poor flexibility can hold their hands on their ankles or calves, which makes it easier for you to do it.
Step 3: Lift your chin to the ceiling and inhale.
Step 4: While exhaling slowly, draw your right leg closer to your body with the strength of your hands. Don't forget to sculpt the left leg when the right leg is finished.
Method 7
Stand at attention "training to shape excellent legs."
"Stand at attention" training is very effective in correcting teenagers' O-legs and X-legs, which has been confirmed by physical education teaching practice. The specific way is to "keep a regular posture and lift your abdomen, and stand with your legs as straight as possible." O-legged people should put their feet together and try to get together. If necessary, you can tie rubber bands with suitable elasticity on your knees to increase internal support. For people with X legs, the knees should be close together and the heels should be tilted inward as much as possible. If necessary, you can tie a rubber band with suitable elasticity at the ankles of your feet to increase the power of leaning inward.
Add a little leg care.
Thigh bodybuilding
Sticking to thigh massage every day can promote blood circulation and metabolism, thus preventing fat accumulation and making skin beautiful and soft. In addition, we should do some routine muscle training to keep the skin and tissues firm and improve the thickness ratio of thighs and calves. For example, carrying out targeted bodybuilding exercises, keeping your back close to the wall every day, bending your knees and keeping your posture unchanged for as long as possible are all effective ways to make your thigh muscles tense. Then doing some exercise together, such as playing tennis, badminton or riding a bike, or even walking can improve the thigh condition very effectively.
Knee bodybuilding
Massage your knees every day, and then apply some skin care lotion or special leg skin cream that can promote blood circulation to improve and moisturize. You can also cut a lemon in half and rub it on your knees. Lemon rich in fructose and fruit acid can not only soften the skin, but also eliminate horny scales.
Relaxation of knee muscles hinders the appearance of leg lines and affects the overall appearance of legs. You can do some aerobic exercise to relax your knee muscles. The specific method is: sit, put your hands behind your hips and bend your knees with your left leg. Straighten your right leg and lift it about 15 cm. Turn your knees out and straighten your instep. Move the right leg as far as possible to the outside. When the right leg can no longer move, raise it by 5 cm, and then return to its original position. However, the height of 15 cm should remain unchanged. After repeating 10 times, change the left leg to do the above actions. Practicing 5 times a day, each time 1 min, will improve the relaxation degree of knee muscles.
Leg bodybuilding
The beauty of radian and line is emphasized in the calf, and the key lies in the fullness of calf muscles. Some targeted exercises such as aerobics can improve the curvature of calves. For example, after sitting down, straighten your legs and hook your toes to your body. This exercise can be done at home, which is very convenient. Cycling is also a targeted exercise method for calves. Legs with inconspicuous lines can also be shaped by walking barefoot and wearing flat-heeled shoes, while wearing high-heeled shoes often may lead to the gradual contraction and shortening of calf muscles due to the smaller load on the calf. After each bath, dip a little lotion in your palm and massage your calves and ankles to make your calves look better.
When walking, you must pay attention to the average strength of your legs, otherwise the thickness of your legs will be different. If you find that you have the habit of leaning on one leg, you should correct it as soon as possible and start with "weak legs"
Bodybuilding of feet
Always raise your legs as high as possible; Participate in running, cycling, swimming and other sports; Take a bath in the form of hot and cold exchange. We should strengthen the maintenance of our feet at ordinary times. We can soak our feet in hot water 10 minutes or so. After drying, we can grind off the hard skin on our feet with pumice and then rinse it again. Then apply massage oil to your feet for massage. The method is as follows: the thumb is fanned alternately to massage the instep. Hold your toes with your thumb and forefinger and circle clockwise, with ten toes in turn. Massage the soles of your feet alternately with your hands and thumb in a fan shape. Knead your ankle with your thumb and middle finger. Stretch your feet and hook your feet five times, and turn your ankles inside and outside five times. After massage, wash off the grease and apply lotion. Try to avoid sitting or standing for a long time at ordinary times, often move your toes, turn your heels and bend your feet. It's best to walk barefoot at home, so that your feet have enough opportunities to relax.
X-leg dressing
External x-leg
The so-called X-leg refers to the inward inclination of the knee joint, which is also an unsatisfactory leg type. From the perspective of dress, in order to make up for it visually, we can make full use of the characteristics of clothing lines and emphasize the aesthetic feeling of clothing. X-legged women can do this very well by wearing flared pants. The shape of bell-bottoms strengthens the change of curves, giving X-legs a unique charm and turning disadvantages into advantages.
In addition, you can also wear long skirts, long windbreakers, coats and the like, as long as you cover the clothes above and below your calves. Looking through the closet, I found that I really have a lot of such clothes.