內幕人: 美腿

超有效！每天床上堅持做三步！一週小腿瘦3公分！肌肉小腿變美腿！

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決定專門開個貼介紹下瘦小腿方法。話說看到這個帖子的同學，如果有瘦手臂瘦背的方法，求介紹啊。</b><br />
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樓主的小腿以前有點肌肉，結果大學上了一個學期的形體舞蹈，後面的肌肉就不見了，變成均勻的一條。形體舞蹈是一個禮拜一節課，每次上課都要壓腿，期末考試也要考這個，於是樓主在寢室的時候有空就壓壓腿，拉拉筋神馬的。大學畢業到現在，也沒怎麼折騰過，小腿的線條還是保持的挺好的，再胖也是均勻的一條。先上個圖再繼續說。</span><br />
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原lz真人</b><br />
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上朵小花遮下內褲。。。。。恩哼，淡定淡定。樓主貌似米有站直，而且圖片怎麼這麼大啊。繼續八瘦腿，樓主現在的瘦腿程序：</span><br />
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NO.1</span></b><br />
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睡覺之前在床上壓腿，坐在床上併攏雙腿，挺直上半身，然後用腹部往腿上靠，樓主現在都是隨便壓個8,9下就差不多了。如果有強烈要瘦腿的MM,可以壓個100下。</span><br />
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NO.2</span></b><br />
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壓完腿之後，放鬆的曲起膝蓋，然後從腳踝開始往上捏小腿肚，一小節一小節的捏，最好擦點身體乳什麼的，捏到膝蓋為止。可以一邊看個電視一邊捏啊。儘量把小腿肚的肉肉都捏鬆了。</span><br />
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NO.3</span></b><br />
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捏完以後，用手放在小腿下方，然後從腳踝往膝蓋的方向推，隨便推個5,6遍的就差不多了，上述步驟加起來不超過5分鐘。。。。。。是不是灰常簡單方便。</span><br />
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樓主大學時期的壓腿是這樣的，同學們可以在每天吃完飯以後把腿放沙發背上，然後這樣壓著看看電視神馬的。樓主現在退化的，一放上去就感覺很痛了，都不用做往下壓的動作。</span><br />
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壓腿</span></b><br />
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推小腿那個動作，腿跟圖裡保持差不多的姿勢，如圖，把手放在右邊黃色點點那個位置，然後按箭頭的方嚮往上推</span><br />
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推小腿</span></b><br />
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這麼簡單的步驟居然還要上圖。。。。。</span><br />
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第一步的圖來了，話說太久沒運動，樓主的柔韌性真的很差有木有。就是保持這個動作往下壓腿就行了。</span><br />
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第一步</span></b><br />
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然後是第二步，捏腿，就是這樣從腳踝開始一點一點往上捏，忽略樓主凍成青紫色的手。。。。。。為毛拍到照片上小腿這麼粗了啊。</span><br />
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第二步</span></b><br />
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然後第三步，從下往上推，可以看見樓主腳踝部位的肉被推上來了有木有，顯得小腿肚很強壯了。。。這個動作可以拉長你腳踝到小腿那個地方的肌肉線條。</span><br />
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第三步</span></b><br />
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就是這麼簡單的三步啊，壓腿，捏退，推肉，堅持一個禮拜就能看見效果的</span><br />
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很多人小腿後面都是一塊橫向的肌肉，拉筋對修飾這個肌肉非常好啊，把方的變長了，看去腿自然就細了。樓主形體課一個禮拜才一節啊，45分鐘。而且只有一開始十分鐘是壓腿的，後面都是教一套舞蹈動作。完全米有瘦啊。</span><br />
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超有效！每天床上堅持做三步！一週小腿瘦3公分！肌肉小腿變美腿！

決定專門開個貼介紹下瘦小腿方法。話說看到這個帖子的同學，如果有瘦手臂瘦背的方法，求介紹啊。樓主的小腿以前有點肌肉，結果大學上了一個學期的形體舞蹈，後面的肌肉就不見了，變成均勻的一條。形體舞蹈是一個禮拜一節課，每次上課都要壓腿，期末考試也要考這個，於是樓...

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消除羅圈腿緊實美腿按摩3方法

支撐全身重量的雙腿，不論久坐久站都容易引起水腫，這時候就要靠按摩好好款待一下自己。美麗爾醫學美容機構按摩師楊禮華提供3種按摩法，搭配精油或身體乳，能消除羅圈腿（也就是O型腿），緊實大腿曲線，排除多餘水份，每天15分鐘，將3種方法做完一遍，就是一套完整的居家美腿按摩步...

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Step1：平坐在瑜伽墊上，腳掌心向內，大腿兩側往下壓，保持順暢的呼吸，腰背挺直，這樣堅持一分鐘，為接下來的運動熱身。<br />
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step2：保持腰背挺直，把右腿放在左腿上，注意的是，右腿要放在左腿膝蓋以上，這樣能達到拉伸的效果，左腿儘量伸直，基礎差的同學可略彎曲，切記勉強，拉壞韌帶。<br />
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step3：接著上一步的姿勢，雙手靠近左腳背，右腿保持在左腿膝蓋以上，慢慢地下壓，大腿內側的贅肉就得到運動，進一步瓦解，這個動作左右腳換著做一次。<br />
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step4：跪在瑜伽墊上，膝蓋站立，雙手反向握住小腿，頭部慢慢向下，腰腹慢慢起來，形成弓字狀，這個動作的重點是大腿與小腿的角度。<br />
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以90度最好，這樣能夠拉長身體曲線，由於上半身的壓力，大腿和小腿得到了鍛鍊。<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbUM1KePqij1mUflEOp_GZMr3FCVmB40xYiFVxcvA7DX70CZiL6vqXm1RIOcV4JflCKvm0WGLajmndGqTCp5aM8ZykVhotjQlufI6AsE9Ji_OVKHPJ9AIRsnhRumUTrjSIZYiMcMPI8gk/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbUM1KePqij1mUflEOp_GZMr3FCVmB40xYiFVxcvA7DX70CZiL6vqXm1RIOcV4JflCKvm0WGLajmndGqTCp5aM8ZykVhotjQlufI6AsE9Ji_OVKHPJ9AIRsnhRumUTrjSIZYiMcMPI8gk/s1600/4.jpg" /></a></div><br />
step5：側壓右腿，身體轉向右側，向後伸的左腿儘量保持直線，腰背要挺直，這樣堅持一分鐘，大腿多餘的肉正在燃燒。<br />
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step：在上一個動作的基礎上，用左手抱住左腳背，使小腿與地面成90度，這時觀察你的小腿肚，凸起的部分則是多餘的贅肉，這個動作可左右腳交換做一次。<br />
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step7：雙腿貼近地面，讓膝蓋與地面的空隙越來越少，雙手繃直，不要求與地面平行，但一定要呈直線，這個動作考驗你的腰腹與腿部的協調，有的同學一旦雙腿繃直，腰背就起不來，儘量直立你的腰背，對脊椎也有好處。<br />
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step8：躺在墊子上，雙手自然左右垂放，弓起你的膝蓋，調整呼吸，大腿和屁股向上抬，與地面拉開距離，這時你的小肚子，大小腿會感覺痠痛，保持十秒鐘，大腿和小腿的線條就慢慢出來了。<br />
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韓式美腿法，運用的是瑜伽裡的動作，主要修飾腿型，同時還能起到矯正作用，一天一次，慢慢的你會發現身體變柔軟，大小腿漸漸有了曲線。<br />
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