矫正o型腿（O leg correction）.docVIP

矫正o型腿（O leg correction） The correction methods for O legs are as follows: (1) stand upright, feet together, knees with hands and knees, two knees straight ahead, squat stand up movement, do 20 ~ 3O times. (2) knee bend, hands left and right of the circling movement, do 20 ~ 30 times. (3) feet open slightly larger, bend over, hands and knees to do two knees, inward phase, stop consumption practice, each stop for 10 seconds, do 5~10 times. (4) stand on both feet in parallel. Take the heel as the axis, do the foot abduction and the internal rotation movement, then take the toe as the axis, do the heel abduction and the internal rotation movement, each makes 20~30 times. (5) sitting in a chair, trying to clamp the book with the calf, insist on a certain period of time. If you use a rubber band to bind two knees, the effect is more significant. (6) kneeling on the leg, waist collapse, feet outward slowly move forward, straight up gradually along the waist. Do it 15~20 times. How to correct the O leg? A little change of stance allows you to use different parts of the leg muscles, which is the biggest feature of squats. Squat knees and thighs closer to the correction of O legs is very effective. As far as possible low squat, the effect will be better. Methods: akimbo, upper body upright, legs open 15 - 20 cm, toes slightly outward, inhale two knees close slowly squat, squat as much as possible and stay for a moment, feel the leg muscles. When you exhale, slowly open your knees and stand straight. Repeat 10 times. Simple movement to correct the O leg 1. lunge side stretching, a leg press 30 times, alternating 2 times respectively. 2. barbell leg squat. Medium weight barbell shoulder, legs apart with the shoulder width, slowly squat to squat (knee angle less than 90 degrees), and then quickly clip legs straight, 1 group of 8~10 times, a total of 4~6 group. 3. squat with legs. Together, feet and legs bent standing, hands on knees, do push clamping action (do not separate the