Whole Body Stretching Exercise to Get ride of Muscular Calf and Radish Legs In a Week
Lean muscle leg action 1: ankle rotation
After raising the right foot 90 degrees to the body, hold the thigh with both hands to stabilize it without shaking, and slowly rotate the ankle.
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After the right ankle rotates clockwise and counterclockwise, repeat the same movement with the left foot. Each action needs to be done for 20 seconds.
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Lean muscle leg action 2: sitting stretch
Sit on the front edge of the chair, put light dumbbells on each thigh to increase the load (both bottled water is used instead of ~), and then stretch your feet up and down.
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Lean muscle leg action 3: inside and outside splay on tiptoe
Stand with your feet shoulder-width apart, and then stand up and down to stretch the back muscles of your legs. The editor imagines that he is a small tree, being pulled upwards~
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After that, stay shoulder-width apart but change to a “Neiba” standing position and repeat standing on tiptoes. If this group of girls are prone to instability in their postures, they can hold the back of the chair or directly change their movements to five 唷!
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Lean muscle leg action 4: back muscle stretch
With one hand, gently push the knee down; with the other hand, force the sole of the foot back toward the instep. This set of exercises is a very emotional stretching exercise, I highly recommend it to girls after exercise!
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Lean muscle leg action five: stand on tiptoe staggered
Same action three, but the stance is changed to staggered feet.
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Look down ~ more moves to get rid of the muscle calf!
Lean muscle leg action 6: stretch on one foot
An extended version of actions three and five, with feet shoulder-width apart but with one foot moving upwards. Editor’s suggestion is to lift the sole of the foot only slightly off the ground, so that the body’s center of gravity can be more stable~
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Lean muscle leg action seven: squat on tiptoe
After balancing your hands horizontally and straight, press your abdomen and keep your tiptoes all the way, then squat and stand up slowly.
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Lean muscle leg action eight: stick to the wall and stretch
Press the toes of the forefoot against the wall and the heel against the ground, and slowly push the center of gravity toward the wall to stretch the muscles of the back leg.
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Lean muscle leg action 9: lunge
After standing firmly in the lunge, stretch your feet forward and backward, and stretch your back thighs into a straight line to tighten your thigh and gluteal muscles.
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Lean muscle leg action ten: big print stretch
Put your hands in big letters in front of your head, so that your hands and torso are in a straight line. Then, step on the right toe and press down hard to stretch, and then change the left foot stretch.
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Lean Muscle Leg Movement 11: Big Character One Foot Stretch
Ten stretches, shorten the distance between the torso and the feet. Next, hook the sole of your right foot back to the heel of your left foot, and move your body’s center of gravity to your buttocks to stretch the back muscles of your left leg. After finishing, change the right foot muscle extension.
Image source: youtube@DanoTV
Lean muscle leg action twelve: baby-style exercises
Finally, let’s do it in a baby style. At the same time, don’t forget to press your toes on the ground in turn with your feet to stretch your plantar muscles~
Video & image source: youtube@DanoTV