椅子瘦腿操 打致美腿.docVIP

椅子瘦腿操 打造极致美腿 每个女人都希望自己能有一双纤细修长的美腿，但很多时候腿部总会有不尽如人意的地方。下面教你一套超级简单的椅子瘦腿操，专门针对瘦腿，能快速美化腿部的线条，赶快来学习吧。 　　一、塑造纤细的脚踝和提升小腿线条 　　1、脚后跟并拢，脚趾往外，脚张开。可以的话，让两腿的脚后跟、小腿内侧、膝盖、大腿的内侧都紧贴在一起。站直。 　　2、身体好像被牵引一样，踮脚，脚后跟慢慢抬起。这时，屁股和大腿内侧用力收紧的话，效果会更好。1、2的动作重复10次。 　　二、紧实腿外侧 　　1、两手扶着椅背，右腿屈膝并向上提起。左腿不要弯曲，保持直立。 　　2、右腿用力往后伸展。要点是，尽量将腿向直线方向延伸。1、2的动作重复10次。换边重复动作。 　　三、锻炼腿里侧 　　1、调整与椅子之间的距离，两腿打开同肩宽，两手伸直扶着椅背。背部不要弯曲，头顶到尾骨要呈一直线。 　　2、右腿往后伸展，尽量往上抬高。将注意力集中在脚尖，左腿不要弯曲，保持直立。 　　3、如图所示，右腿在斜后方交叉并使身体重心下移。2、3动作重复10次。换边重复动作。 　　四、腿的伸展 　　1、右脚脚踝放在左腿膝盖上，左腿稍微弯曲，大腿的里侧和外侧、骨关节会感觉到拉伸。保持这个状态，呼吸3次。换边重复动作。腿的伸展 　　2、右手扶住右脚脚踝，脚后跟尽可能地往后脑勺靠近，腿尽量抬高。以自己能接受的程度为准，尽可能地拉伸全腿，保持此状态，呼吸3次。换边同样进行。 　　椅子瘦腿操的好处： 　　1、使肌肉不会外翻 　　2、紧实脚踝线条 　　3、拉长小腿线条 　　4、能够锻炼到腿的内侧和外侧的肌肉 office, branch offices (jurisdiction), risk management, marketing management sector through supervision and inspection found problems, should be assigned the investigators are corrected in a timely manner. 27th the fifth chapter penalty under any of the following acts, then the relevant provisions to punish the investigators, according to the Bank. To constitute a crime shall be investigated for criminal responsibility: (A) on the business that are not involved in the investigation, issued a survey. (B) customer credit information are not thorough verification. (Iii) to participate in credit customer survey is not in place, customers and data is incomplete, untrue; he knows bear a counterfeited clients issuing credit. (D) does not provide for due diligence of credit business, pre-loan investigation form, concealing facts or providing false information or should be found in a normal investigation failed to discover the risk factors, lead to the review and approval policy errors, loan risk. (Five) on loan guarantees of survey not in place, not by provides on arrived, and pledge real for field verification, and assessment, and identification and registration, not according to provides on guarantor of guarantees qualification and guarantees capacity for survey verified,