After " little willing ", I haven't seen the news of Jiang Xin for a long time.
Unexpectedly, when she got her business chart, it was already beautiful.
In the photo, she has long legs, a small waist, and a supermodel . Who would have thought that she turned out to be a "fatty sister" in the past.
Recalling Tian Yulan in "Little Willingness", I can't believe this is the same person.
Look at this black long straight, with bangs, and at a glance, I thought it was Lisa.
Sure enough, every fat man is a potential stock, and female stars are fat playing.
Just be cruel and self-discipline enough to lose weight in minutes and reborn.
My sister is very beautiful, and my favorite is this pair of chopstick legs.
Speaking of the beauty of the legs in the entertainment industry, I have to mention Guan Xiaotong , the leg length is 105cm, the ratio of the thigh to the calf is close to 3:5, the wrist line crosses the crotch easily, and the knees cross the shoulders.
And her legs are not skinny. You can see that the leg muscles are very tight, there is a sense of strength, and there is no postural problems such as knee hyperextension. The thickness ratio and the overall leg line feel are perfect .
In addition to the Guan Xiaotong entertainment circle, there are many hidden "legs" .
Fight beautiful legs, Tang Yan has never lost.
Tang Yan, with a height of 172, is born with long legs and is an excellent student. His body is thin. Coupled with a good posture, he looks more upright and slender.
Jiang Shuying , Height 168, a pair of long legs, slender, straight, no fat, it is a beautiful leg template.
I can’t count anymore, the editor can hardly hide the tears of envy and jealousy...
There are many friends who want a pair of beautiful legs, and we receive messages every day. What should I do if has thin legs and my legs are not straight?
Yesterday, more than one friend asked how the XO legs changed.
1. How to judge XO type leg?
X, O, XO, stupidly confused.
We often receive private messages or messages from our friends asking ourselves what kind of leg shape we are. Look carefully.
O-legs:
Stand relaxed with the toes forward, and the thighs, knees and calves cannot be brought together. And the knee rotates inward (the femur of the thigh and the tibia rotate inward) and spread out. The pelvis is wide.
X-shaped leg:
Stand relaxed, feet together, knees can touch, but inner ankles are separated, legs look like letter X.
observe your shoes,Since X-shaped legs may be accompanied by foot valgus and flat feet , you will find that the inside of the shoe is more prone to wear.
XO leg:
1. When standing, the knees and ankles fit together, but there is a large gap in the tibia (in the middle of the lower leg), forming an O shape.
2. Observe the shape of the legs, it is easy to appear thick on the outside of the calf, forming a muscular leg, and turning it to the outside. The shape of the leg looks curved, accompanied by flat buttocks.
2. What is the reason for the formation?
In addition to congenital causes, the appearance of leg type problems has a lot to do with acquired muscle strength imbalance. Today I will talk about XO type legs.
1. forward pelvic tilt .
When the pelvis is tilted forward, the pressure on the knee joint increases , the coordination balance between the thighbone and the tibia is broken , plus buttocks muscle weakness, which in turn will lead to Internal rotation of the femur bone , eventually leading to X O leg.
Many people will say that although my legs are not straight, apart from not looking good, they don't think there is a problem.
Actually, it's not that there is no problem, but there are some discomforts that I don't know.
XO leg type, due to the imbalance of the femur and tibia, it is easy to concentrate the pressure on the outside of the knee. Over time, the cartilage and ligament wear will increase.The pressure on the knee is also increasing, which will cause knee joint pain and arthritis.
Therefore, to improve, you need to increase the abdominal muscles, gluteal muscles, hamstrings muscle strength, but also pay attention to doing some hip flexor stretch to help the pelvis to neutral Position, improve posture, adjust body shape,
2. Influence of the arch of the foot.
The arch of the foot is the most critical structure of the sole. The crooked and thick calf is the source of it.
The arch of the foot is a convex upward arch structure composed of the tarsal bones, metatarsal bones, ligaments, and tendons of the foot.
In people with flat feet, the arches collapse, the elasticity of the feet is reduced or disappeared, and the ability of the lower limbs to support the whole body is significantly reduced, and the body's center of gravity shifts, which will force the entire spinal function to change.
At the same time, because tibialis anterior muscle is weak and weak, the deep calf muscles (tibialis posterior muscle, peroneus longus, flexor digitorum longus and flexor longus) compensate for the excessive contraction to maintain the arch of the foot and cause the posterior side of the calf. Excessive tension causes the center of gravity to move forward, causing tension and stoutness on the inner and back sides of the calves, and tension on the front muscles of the thighs.
The bad leg shapes such as X and XO legs that we have seen are the result of gait, muscle tension and bad habits, except for congenital factors.
is not only an acquired "formation", it can naturally also be improved through some habit changes and targeted training.
3. Straighten your legs to do so.
If we find the cause, we will work together to overcome these problems one by one through training:
1. Stabilize the core and restore the pelvic shape.
Enhances core muscle strength, especially the strength of the abdomen core, stabilizes the pelvis and spine, and enhances the coordination and flexibility of the lower limbs and the whole body.
can be improved by a simple and frequently practiced exercise:
Action 1: Plank support
can also be done with the help of yoga bricks.
2. Balance the strength of the feet and soles, and establish a good arch support
To develop a good gait, balance the strength of the feet and soles, and build well Arch support. At the same time, it stabilizes the core, stabilizes the pelvis, enhances the coordination and flexibility of the lower limbs and the whole body, and develops straight and beautiful legs!
The core is stable and powerful, which can help stabilize the body in a neutral position, and at the same time, it can also tighten the abdomen, allowing you to maintain a tight and small waist.
And the pelvis is equivalent to the power pump of the leg strength, the pelvis is stable, and then the walking posture can be adjusted to improve the leg shape.
After stabilizing the pelvis, it strengthens the hips and maintains the correct power line during walking. maintains the correct gait and walking posture, walks out of the beautiful legs naturally.
There are three arches on the soles of our feet: transverse arch, inner arch, and outer arch , which gives humans a unique way of walking.
When walking,From the heel landing to the sole leaving the ground, the order of the sole of the foot touching the ground is: outer arch -> transverse arch -> longitudinal arch.
During walking, these three arches play the role of cushioning and shifting speed. The body is actually full of rotation and undulations during walking. It moves forward like flowing water. Therefore, people don't walk in a straight line.
The rotation here refers to the relative rotation of 's left shoulder and right hip. It is a very important step to control the center of gravity. Many people have poor coordination and do not have a lot to do with basic rotation when walking.
Activate the arch and stick to the following training.
Action 2: Activate the arch of the foot
Method:
1) Kneel down, keep your abdomen in, and stretch your spine. Roll up the towel and place it between your heels.
2) Clamp the towel firmly while pushing the inner sole of the foot backwards, feeling the big toe push the mat hard and hold it for 15 seconds.
3) Rotate the instep with both hands, drive the calf inward, try to bring the heels together, and then sit down with the buttocks, so that the entire instep is evenly spread on the floor.
4) Put your hands behind your hips, lean your body back, and slowly raise your knees one by one. Feel the plantar flexion greatly strengthened on the toes and fully stretch your calves and insteps.
Action 3: Toes grasp the towel
Method:
Prepare a towel and spread it out flat on the ground.
1) Sit up,The upper and lower legs are at 90 degrees, the heel is stepped on the edge of the towel, and the legs are the same width as the hips, about the width of a punch.
2) Lift the toe up, press the little toe down, and lead the outside of the plantar to press the ground, while the rest of the toes press the ground from the outside to the inside.
3) Curl your toes, arch your instep, and pull the towel toward you.
4) Repeat until the towels are all pulled toward you to complete 5 sets.
Note: keep your abdomen in at all times and feel the toes move to the core.
You can also use a ball or massage ball to roll from the sole of the foot to the heel when you are chasing drama or resting. Massage the sole of the foot to help relieve the muscles of the soles of the feet, activate the arches, and improve the swelling of the ankles.
At the same time, pay more attention to maintaining 's correct walking posture in daily life:
1) When walking, stare straight ahead, stretch your back and chest straight, keep your abdomen in, and avoid hyperextension of the waist.
2) Both feet are in the shape of 11, and the heels are on the ground like a roller.
3) The knee can be slightly outward, but try to keep it within 10°.
uses the muscles around the pelvis, especially the psoas, gluteus maximus and gluteus medius to maintain the stability of the hip.
Note:
1) At the beginning of the exercise, pay attention to the knee touch, and the foot points of the left and right feet are at the center of the body to prevent shaking from side to side when walking.
2) Do not swing the elbow more than the shoulder. The forearm is about 40 degrees from the center line of the body, and the rear arm is 25 degrees from the center line. It is reasonable to avoid excessive extension to the outside.
feels complicated and can feel it like this:
1) Imagine a rope pulling up the top of your head.
2) There are two ropes that pull down your shoulders.
3) Push your abdomen inward with one hand.
Get rid of these habits that you feel comfortable:
Don’t lift your legs , and don’t dent W sitting for good looks and sexy, and don’t sit on your knees .
3. Improve the state of the knee joint and hip joint, adjust the corresponding surrounding muscle state, and make it more balanced.
The following training can help improve hip external rotation ability, avoid external rotation of the calf over the thigh during squatting, help the lower limb joints to be aligned, and improve the XO leg.
At the same time exercise the gluteus maximus, raise the hip line, and have straight buttocks and legs.
Action 4: Straight legs and hips
Method:
1) Stand up, keep your abdomen in, and stretch your spine.
2) Clamp your right hip, turn your toes outward, move your right foot forward, and keep your left foot still.
3) Inhale and squat down, making sure that your knees point towards your toes.
4) Exhale and straighten your hips.
5) Finish 30 times and feel the soreness of the right hip. Change sides to practice and complete 3 sets.
Click on the card below to enter the supermodel personal training posture adjustment class, system course, scientific normal posture:
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