What actions can straighten your legs?
1. Lying on the side and raising the legs
Preparatory position - lying on the right side. Support the upper body with the right elbow and left palm, bend the right calf, and straighten the left leg to touch the ground; on the count of one, lift the left leg up slightly higher than the head; on the count of two, return to the ready position; repeat 5-10 times 8 beats, then raise your left leg and hold still for 10 seconds; repeat in the opposite direction.
Purpose: To exercise the inner and outer thigh and waist muscles to prevent fat and looseness in these two parts.
2. Lie prone and bend your calves
Preparatory position - prone. Straighten your legs and support them with your elbows together, and lift your upper body 45 degrees; on the count of one, bend your calves upward and raise your hook legs; on the count of two, return to the ready position; repeat 5-10 8-beats.
Purpose: To exercise the biceps femoris muscles on the back of the thighs to tighten the back of the thighs.
3. Sitting and raising legs
Preparatory position - sitting position. Support the back of the body with both hands, straighten the legs forward and close together; on the count of one, straighten the left leg and lift it as high as possible; on the count of two, return to the ready position, switch to the right leg to perform the above actions; alternate legs and repeat 5- 10 8 shots.
Purpose: To exercise the quadriceps muscles of the thighs to make the front of the thighs shapely and not bloated.
4. Sitting and hooking your feet
Preparatory position - sitting position. Support your hands behind your body, keep your legs together and straighten them; when counting one, lift your feet hard; when counting two, straighten your feet hard; do 5-10 8-beats repeatedly.
Purpose: Exercise the triceps calf muscles to make the back of the calf shape; improve the position of the muscles and make the calves slender.
Extended information:
How to straighten O-shaped legs and X-shaped legs
1. After examination, if it is found to be due to calcium deficiency or trace element deficiency, etc. If caused, you can help improve it by supplementing vitamins, vitamin AD, oyster calcium carbonate, etc.
2. Unable to straighten due to joint and muscle soreness, usually due to strenuous exercise or accidental injury, often accompanied by joint swelling and pain. You can choose to use Bone-setting Water, Fenghua Oil or Shujinjian. Gu Pills and Huoxue Zhitong Capsules are used to reduce swelling and relieve pain, and acupuncture and physiotherapy are used to help recovery.
3. O-shaped legs caused by genetics, etc. People with O-shaped legs mostly walk with an outward splay, that is, when walking, the toes point outwards, and when walking, the legs will point outwards. When exerting force, the knee joint is forced outward.
Over time, the knee joints will be unable to stay together when standing, turning into O-shaped legs. Therefore, you must first adjust your walking posture. A good walking posture should be upright, with your abdomen drawn in and your waist straight, with your eyes looking straight ahead, your arms relaxed and swinging naturally on both sides of your body, your toes pointed slightly outward or straight ahead, and your strides even.
4. X-shaped legs are the most common lower limb deformity. They are more common among teenagers mainly because of rickets. Epiphyseal necrosis or abnormal epiphyseal development, resulting in knee varum, not only affects the appearance, but also causes a shift in the weight-bearing line of the lower limbs. Over time, it can lead to loosening of the ligaments on the tension side, patellar dislocation, patellar chondromalacia, and requires surgical orthopedic treatment in the hospital. .
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