04.11.202027.05.2017

Slender legs are the dream of all women in the world. But not everyone can boast of such luxury. Hence the constraint, complexes, meticulous choice of suitable clothes, etc. Not really slender legs- this is not a sentence. Rather, a small flaw, which in most cases, is completely eradicated.

What is the shape of your legs?

The ideal legs are those that have four points of contact when adducted:

the first is in the thighs,
the second is in the knees,
the third - in the middle of the legs,
the fourth - in the ankles (heels).

If there is at least one deviation, then we turn to the following qualification:

Form X - the legs have points of contact at the hips and shins.
Form O - the legs do not touch either at the shins or at the knees, only at the ankles (heels).

In order to determine the shape of the legs, you need to stand in front of the mirror with your legs closed so that you are comfortable. If all four points of contact are clearly visible in the mirror, then the legs can be safely considered exemplary. In the case of partial contact, first of all, excessive fullness, thinness, or incorrect location of adipose tissue should be excluded. If none of these reasons is suitable, then false curvature is on the face.

The cause of true curvature is the incorrect structure of the bones, as a rule, these are congenital injuries, past bone diseases and other ailments that create a defect in the structure of the skeleton. In this case, leg correction is possible only with the help of special surgical operations. With false curvature of the legs, soft tissues are imperfect. According to statistics, most women are given this diagnosis. In such cases, there are plenty of ways to influence the situation.

Exercises aimed at correcting the curvature of the legs in a natural way

Proper physical exercises performed regularly help to significantly reduce, and sometimes completely eliminate, false curvature. Moderate physical exercise increase muscle mass, which helps to get rid of a visual defect and evenly distribute soft tissues over the bone.

If problem area are calves, you should perform exercises:

Spread your legs shoulder-width apart, hands on your belt and rise on your toes 8-10 times. Over time, you can make lifting with a load.
Perform foot presses on special simulator for legs. You should start with 20 times, gradually increasing the amount to 40-60
Smooth running up and down stairs or steps, each step should be carried out on the toes
Squats 20-40 times.
Flexion and extension of the legs lying down with the help of a simulator

Doing work on calf muscles, you need to remember: the calves react little noticeably to physical activity. By nature, flat shins can be corrected by 1-2 centimeters. But even this is quite enough to achieve an excellent result.

An important role in the visual image of the legs is played by their setting when walking. Beautiful straight legs can be distorted by an incorrect gait. Here you need to carefully monitor how the feet are placed correctly with each free step, whether the knees touch when walking. If you pay special attention to your gait and regularly correct the position of your feet, it will soon become a habit. You should also watch your posture. flat beautiful posture and a straight gait will model a more slender beautiful image.

Leg Curvature Correction Exercises:

Take a lying position, stretch your legs straight. Spread them apart, without bending at the knees, without tearing them off, and return to initial position. Cross your legs in the same lying position and connect your feet. Connect and spread your knees, the feet should be connected.
Being in lying position, bend your knees, and begin to spread them to shoulder width and return to their original position. Repeat the exercise 10-12 times. With knees bent, draw numbers from one to ten in the air. Finally, massage bent legs in the region of the leg and thigh.
Sit on the floor and lean on your elbows, continue to spread and bring your legs together in different sides moving from heel to toe.
Stand with your feet shoulder-width apart, take three slow inhales and exhales, and move on to the next exercise. Raise the leg bent at the knee and hug it with both hands. Gently raise the foot up and down 10-15 times. Change your leg. After doing the exercise with both legs, do the same, working with your toes, being careful not to use your feet.
Get on your knees, slowly slide across the floor, pushing your knees in different directions and bringing them back to the starting position 10-15 times.
Sit on a chair, spread and bring your legs together, exerting maximum resistance with your hands. Perform the exercise 16-20 times.
Sit on your haunches and spread your knees as far as possible, while
In this case, the socks should point inward. Stay in this position for as long as possible. Gradually increase the time.
At the end of the workout, start walking slowly in place, smoothly moving to a run. Running on the spot should be measured, breathing calm. As soon as the lungs begin to go astray, the exercise should be stopped. Try to increase the load gradually.

Performing this set of exercises regularly, you should remember that you should not immediately shoulder the maximum load. Increase the duration, speed and number of exercises gradually. After three weeks of regular training, a clear result will be noticeable in the mirror. But do not think that exercise can give you other muscles or bones. High-quality exercises can only correct the shape and slightly increase muscle mass.

Little tricks with false curvature of the legs

Women are infinitely demanding creatures. Therefore, very often, even after a visual correction of the shape of the legs, the beauty is not satisfied with her own image. In this case, you can try to resort to little tricks when choosing clothes.

P-shaped legs will help to model flared trousers and skirts. Do not dilute your wardrobe with tight silhouettes and dark-colored items.
If the legs are still vaguely O-shaped, skirts and knee-length shorts should be avoided. Ideal length - to the floor and to the middle of the ankle
Owners of legs that have a point of contact only at the knees should cover them. And also it is not advisable to give preference to things that are flared from the knee.
The following shoes are suitable for almost any type of feet: soft leather, suede, boots with various soft and voluminous decor with a small heel. High heels will only emphasize, and possibly exacerbate leg defects.
Pants should be chosen from a denser material that holds its shape well and try to exclude chewed and whitened jeans from the wardrobe. But tights and leggings can be worn, but it is better to opt for large geometric or abstract patterns.

Nutrition for false curvature of the legs

Beautiful legs need proper nutrition! Indeed, in order for the bone skeleton and muscle mass harmoniously existed, they need proper nutrition. Eating protein, carbohydrates, vitamins groups B, E, as well as the complex minerals will benefit proper formation muscle and bone mass.

PERFECT LEGS - WHAT ARE THEY?

According to the canons of beauty female beauty, preserved from antiquity, ideally the circumference of the lower leg should be equal to the circumference of the neck, and the circumference of the thigh should be one and a half circumference of the lower leg.

But real connoisseurs of the beauty of women's legs believe that ideal proportions there are few figures and legs: the legs themselves must have the correct shape (the presence of four “windows”) and correspond to 13 parameters. I wonder if there are many women who have ideal legs from this point of view? Hardly. But if you want to test your legs for "perfect perfection", please!

First of all - "windows". Put your feet together, in several places they will touch, leaving gaps (“windows”). Correct gaps are between the foot and ankle, above the ankle, below the knee, above the knee at the bottom of the thigh (the last one is the narrowest).

Now sit in front of a mirror with a centimeter tape, measure and compare whether your legs match the 13 standard parameters.

Examine the front of the knee in the mirror in a slightly bent state. If it is similar in shape to a baby face with bangs, cheeks, dimples for the eyes and chin, consider that the first test is passed.
Measure the area where the knee meets the shin, it should be equal to the ankle or slightly thicker.
A thin, but not skinny (when all the tendons are visible) ankle is considered ideal. To appreciate it, look at the ankle in the mirror from all sides.
Look at the knee from the side for any protruding parts. They shouldn't be.
Do you have an indentation on the back of your knee? It should be. By the way, many men find this place on the female body especially touching.
Assess the condition of the muscles on the calves, whether they violate the general outline of the leg. Neither flabby nor overdeveloped muscles can be considered ideal.
The view of the leg from behind is also very important (after all, men like to look after). The main thing here is the condition of the Achilles tendon (located where the lower leg passes into the heel). It should be thin and have the same grooves on both sides.
The ideal heel is rounded, not flattened, and slightly protruding. We hope yours is.
Closer to the groin, the thigh should thin out quite a bit. You can see this only by standing in front of a mirror and putting your feet together.
Visually divide the thigh from the knee to the groin into three equal parts. The widest part of the thigh is located at the beginning of the upper third.
Consider the hip in profile, if it is ideal, it protrudes slightly forward, gradually deepening towards the knee. In general, the shape of the thigh should resemble a spindle: narrower at the groin and knee, and wider in the middle.
measure the distance from the top of the leg to the foot. The knee should be exactly in the middle, at the same distance from the upper thigh and from the foot.
The ideal leg is distinguished by a concave, elongated, thin foot, in which the toes lie side by side freely, they are not twisted or deformed by shoes.
Ideal legs should be in harmony with the figure.

For young women of normal physique, the criteria for an ideal combination are as follows:

Height Weight Leg length Thigh circumference Calf circumference
161-165 cm 54-55 kg 84-86 cm 56-57 cm 34-35 cm
166-170 cm 55-56 kg 90-92 cm 57-58 cm 35-36 cm
171-175 cm 60-61 kg 91-94 cm 58-59 cm 37-38 cm

Only a few women can boast the perfect combination of all these parameters. For most, there is a “lightweight” version of the correct ratio of height and leg length, thanks to which the body looks harmonious and beautiful. In this case, the difference between the length of the legs and half the height for large-boned women should be 2 cm or more, for women of normal build - 4 cm or more, and for thin-boned women - 6 cm or more.

But what if your legs do not meet all these requirements? Love them the way they are. The main thing is that you and the men around you like them. In the end, both the legs and the figure of each woman are as unique as fingerprints or the retina of the eyes: there are no identical ones, and this uniqueness has its own zest, which must be used.

An example is Tina Turner, who, with a height of 160 cm, physically cannot have long legs, but she has them slender, fit, she is not afraid, despite her age, to perform in short dresses, and she insured her legs for eight million dollars!

Beautiful legs are expensive and elite. Regardless of what they are wearing: a short skirt, a long dress with a slit or tight trousers. You can hide everything and expose only them - and success is guaranteed. Statistically proven that men at the first meeting always evaluate female legs, which in short skirt and high-heeled shoes are confusing, forcing the strong half of humanity to lose the power of speech and the thread of conversation. In addition, everyone has long known that men determine the onset of spring by skirts with “ long legs". Undoubtedly, the owners of beautiful legs are lucky in life - this is a crushing argument that allows you to wear skirts of any length, shoes of any model, and, of course, to bring men with you, forcing you to play by your own rules.

With all this, the concept of “beautiful legs” is very vague, and if you ask any representative of the male half of humanity what it means, most likely you will not receive an intelligible answer. Something thoughtful about length will be said, and completely forgotten about shape and proportions. And if, with the length, everything is in order, but thin or even worse twisted legs? Or vice versa, thick - in the hips and ankles? Or short ones? Well, in general, if the legs are not very to very? To watch from the outside how the owners of beautiful and harmonious legs boldly flirt with men in restaurants and discos, while draping themselves with long skirts, wide trousers and struggling with the question: why do my legs are crooked and what to do about it? And, if from the very beginning - how to determine that something is not very good with the legs?

LIPOFILLING OF THE SHINS PHOTO

FEEDBACK ABOUT LIPOFILLING OF THE SHINS

“The operation of lipofilling of the lower legs went quickly. It was very pleasant that the doctor and the staff "at home" treated me attentively. The result made me incredibly happy. I spent the next two weeks in stores buying skirts and other clothes that were not for me before ... It was a thrill!”

Classification Artemiev A.A. quite simple and accessible, for which it has received recognition among doctors and patients. But, to a greater extent, it is adapted to the needs of traumatologists - orthopedists, to a lesser extent, taking into account the interests of plastic surgeons.

In our practice, we often encounter various variants of false curvature of the legs that do not fall within the narrow framework of A. Artemyev's classification. After analyzing the photographs of our patients with false leg curvature, we came to the conclusion that there are several options for the distribution of soft tissues in the lower leg area.

Therefore, we have proposed a “contour classification of shin deformity”, adapted to the needs of plastic surgery, allowing, depending on the type of soft tissue distribution, to choose the appropriate method of correction.

In addition to true varus and hallux valgus, we identified 3 more types of false varus and one (4th) type - valgus curvature of the legs in accordance with the structural features of the soft tissues of the lower extremities.

1 type of false (O - shaped) varus deformity of the lower extremities or curvature of the legs

caused by underdevelopment (hypoplasia) of the muscles of the legs and, as a result, a lack (deficiency) of soft tissues along their inner surface.

To correct type 1 false varus curvature of the legs, it is necessary to perform endoprosthetics or lipofilling of the legs with the creation of a maximum volume along their inner surface.

Type 2 false (O - shaped) curvature of the legs or varus deformity of the legs

caused by the peculiarity of the distribution of soft tissues along their inner surface. When enough developed muscles legs, the illusion of curvature of the legs is created due to the lack of soft tissues only in the popliteal part and the ankle area. In such situations, for correction, it is sufficient to perform lipofilling of the popliteal region and ankles, without resorting to a significant increase in volume along the inner surface of the legs as a whole, for example, with the help of implants.

3 type of false (O - shaped) varus deformity or curvature of the legs

is also associated with the peculiarity of the distribution of the soft tissues of the legs. At the same time, underdevelopment of soft tissues along the inner surface of the legs is combined with excess fat deposits in the thighs, knees, as well as on the outer surface of the legs. In this case, for correction, it is necessary to combine endoprosthetics or lipofilling of the legs with liposuction of the thighs, the inner surface of the knees and the outer surface of the legs.

4 type of false curvature of the legs complements the variant (X - shaped) valgus deformity of the legs

With this option, the illusion of curvature of the lower extremities is created due to excessive deposition of adipose tissue on the inner surface of the thighs and knees. At the same time, there is no curvature of the bones of the lower leg and deviation of the mechanical axis. We called this option “false X-shaped deformation”. If the muscles of the legs are adequately developed, then this problem can be corrected with the help of isolated liposuction of the inner surface of the thighs and knees. And in case of a lack of volume of the legs, liposuction of these areas can be combined with lipofilling or endoprosthetics of the legs.

Among other things, quite often, there is an asymmetry in the distribution of soft tissues on the right and left lower legs, which means different types of deformities that require individual surgical tactics. For example, combinations of lipofilling of one lower leg with endoprosthetics of the other or the introduction of different volumes of fat depending on the severity of the asymmetry, etc.

Statisticians say that 20% of the fairer sex are dissatisfied with their legs: for some they are too thin, for others they seem too full, and some of the women generally believe that her legs are “irregular” in shape. And if in the first and second cases most women do not see big problem then for some crooked legs become real tragedy. In addition, let's not forget that to radically change the shape of the legs alone exercise almost impossible. Therefore, if standing in front of the mirror, you did not see the three cherished windows, you should not worry and exhaust yourself with useless workouts, you just need to make an appointment with an orthopedist or plastic surgeon.

Perfect leg shape

Let us immediately emphasize that perfect shape legs does not exist, just as the ideal does not exist at all. And for every pair of legs there will definitely be a connoisseur, for whom your "stilts" will be ideal. But this does not mean at all that women have NOTHING to strive for. Harmful scientists still deduced the formula perfect legs to keep the ladies relaxed. Here is what the researchers of female legs say:

Ideal female legs, parameters

Beautiful leg length should be no less than half the height. Ideal leg length makes up 51-55% of the body, depending on the bone size:
- For wide bone- 51-53% or plus 2-4 cm to half the height,
- normal bone-52-54% or plus 4-6 cm to half height,
- for thin-boned women - 53-55% or plus 6-9 cm to half the height

Hips and ankles should also be in harmony. With a height of 161-167 cm, the volume of the hips and ankles should be approximately 56 cm and 34 cm, respectively, with a height of 168-174 cm - 57 cm and 35 cm, with a height of 175-180 cm - 58 cm and 37 cm.

Ideally slender legs are considered if it is possible to visually draw a straight line from the upper thigh through the middle of the knee and to the ankle (see figure).

But the legs will not be considered ideal if they are straight as a stick. There must be slight curvature, which has its own rules - five points of convergence of the legs (in Figure X) and four points of divergence (in Figure O)

Five prohibitions on the way to beautiful legs

Taboo 1: You can not sit on one side of the thigh with your legs to the other side, sit with your legs wide apart or cross-legged.
Taboo 2: stand on one leg or stand cross-legged.
Taboo 3: Always sleep on your stomach or on your side.
Taboo 4 : long walk on

Perhaps, fortunately, the ideal shape of the legs does not exist. And this is good. After all, for every couple there is a connoisseur. However, you should not relax, because there are no limits to perfection. And you are quite capable of making your legs more beautiful in shape, tightening or pumping up muscles, removing excess fat, and putting your skin in order. Moreover, some standards still exist. About them below.

Classification of the shape of the legs

Scientists have established ideal parameters, at which female legs look stunning. At the same time, their length should be from 51 to 55 percent of the growth.

More accurate parameters depend on such a thing as wide-bones:

A woman with a wide bone - from 51 to 53 percent;
with normal bone - from 52 to 54 percent;
for thin-boned - from 53 to 55 percent.

Turns out than thinner bone the longer the legs. Legs will be considered slender, through which you can visually draw a straight line if you take a segment from the upper thigh through the center of the knee and to the ankle.

Beautiful smooth, like sticks, legs will also not be considered. They must have a slight curvature, the so-called points of convergence - in the area of \u200b\u200bthe feet, bones, lower legs, knees and upper thighs, and points of divergence. Therefore, if the owner of even legs stands in front of the mirror and tries to close her legs, she still will not be able to do this.

She should have three spindle-shaped gaps. According to the classification of the limbs of the doctor A.A. Artemyev, which was bred relatively recently in 2001, is divided into four types according to the shape of the legs. We have already mentioned the first one.

The second type is true O-shaped curvature. It is formed when the deformation of the bones does not allow a person to close his knees, and he has a continuous gap from the hips to the ankle. They also talk about such people - legs with a wheel.

The third - false curvature, is formed due to improper distribution of muscles and meat on the outer part of the lower leg.

And the fourth is the true X-shaped curvature of the shape of the legs, due to which, with closed hips, it is impossible to connect the ankles.

In this case, the true curvature, the so-called types O and X, can only be corrected with the use of osteoplastic operations of the joint. And with false curvature, plastic surgeons work, who remove curvature by lipofilling or endoprosthetics of the legs.

Leg shape correction

You have probably already checked your legs in front of the mirror and made sure that you have no curvature, although the length and shape of the legs is far from ideal and leaves much to be desired. The length of the legs, of course, cannot be corrected, but it is quite possible to work on the shape without resorting to chiropractors and surgeons.

The shape of the legs depends on the thickness of the bones and development muscular system. We can only influence the muscles. In order to keep them in good shape, you need to move as much as possible, forcing your legs to work.

It can be swimming, running, exercise bike, walking, climbing stairs and just a set of exercises. And if you let dancing or water aerobics into your life, then to nice shape legs, still get the pleasure of exercising as a bonus. Let's take a closer look at some of the methods.

Walking

Adherents of walking urge everyone to walk more for the benefit of their own health. And they are right. Walking improves blood circulation, enriches the blood with oxygen, and this has a beneficial effect on all vital systems and human organs, without exception. Therefore, just half an hour a day will be good practice against varicose veins veins, which means it will save your legs from this insidious disease that disfigures the veins.

Dancing

All types of dances, no matter what you choose, be it ballroom or Latino, strengthen the muscles in the legs, hone the shape of the calves and ankles.

Swimming

The pressure of the water and the horizontal position of the body when swimming already leads to natural lymphatic drainage. And if we add to this the benefit of alternating relaxation and tension of a muscle group, then in addition to being in good shape, all swimmers also get rid of cellulite.

Aqua aerobics

A more serious sport than swimming, since the implementation of a set of exercises in the water aimed at correcting problem areas has a pronounced effect on the shape of the whole body, making them more precise and embossed.

A ride on the bicycle

Traveling on this type of transport, due to the alternation of the same type of movements for a long time, leads to beautiful calves and thighs.

A beautiful and correct form is also achieved by some exercises. Just taking them, remember the regularity. A complex repeated one or two times will not bring any benefit to your legs. But constant exercises, even if not daily, but every other day, will lead to an excellent effect.

Slow squats

Everyone else in physical education is familiar with squats. Our exercise differs from the school one in that you need to squat slowly until the angle between the calves and thighs reaches 90 °.

In this position, you need to linger for 10 seconds, and then also slowly exit the squat. The complex consists of ten squats, three sets each.

Between approaches, you need to take a minute break. A month later, the number of exercises increases, and they are performed according to the grid: 4 sets of 16 squats with a one-minute interval. And the most “advanced” level is 5 sets of 25 repetitions. The rest time is reduced to 45 seconds.

Lunges

Starting position - standing, hands on the waist. Perform lunges with one leg forward, while bending it at a right angle, make sure that the thigh moves parallel to the floor. Hold a little and return to the starting position. Repeat 9 times with the same leg. After a month, the number of lunges and sets increases to 4 sets of 12 repetitions. And then up to 5 sets of 16 reps.

"Chair"

We sit on an imaginary chair, leaning back against the wall. Slowly lower yourself until your thighs are parallel to the floor. Stay in this position for half a minute. Then get up slowly. The complex consists of 3 approaches for half a minute with a two-minute rest. A month later, the number of squats increases by one, and the time increases from half a minute to 45 seconds. And then 5 squats for 1 minute 15 seconds.

Rules on the way to the correct shape of the legs

There are some rules, following which you will prolong the beauty of your legs and keep them healthy.

So you can't:

sit sideways, leaning on one side, placing your legs on the other, you still can’t cross and spread your legs wide;
keep weight on one leg for a long time;
sleep on your stomach or side;
constantly walking in too high heels;
carry the bag on only one shoulder;
sit for a long time;
wear tight shoes;
often visit the sauna and steam room.