Which one is Gong Li? ! A while ago, a photo of Gong Li and her stunt double leaked online. The two people have almost identical facial features, and even the smile arcs on their faces are quite different. Many netizens were shocked. Seeing that the first sister, who had watched

Which one is Gong Li? !

A while ago, a photo of Gong Li and her stunt double leaked online.

The two people have almost identical facial features, and even the arc of the smile on their faces is quite different.

shocked all the netizens. They looked like twin sisters 👇

. The first sister who had watched Gong Huang’s film and television series for more than ten years was also confused and couldn’t tell the difference.

I guess only senior fans can tell the difference 👇

There are differences in the face shapes of the two people. Zhou Xianxin’s face is longer, while Gong Li’s face is square and round.

Moreover, the eyes of the two people and the magnetic fields around them are very different.

Gong Li looks more calm 👇

As we all know, Gong Huang’s temperament is really unique in the entertainment industry.

is elegant, full of vitality, and full of peace and security for the country and the people!

’s aura is so powerful that people always overlook her, but her figure is also stunning.

Especially a pair of long legs 👇

Since 1993, Gong Li has been selected into the 50 most beautiful people in the world many times. It is hard to say that there is no bonus of long legs!

Because of these legs, many Western media looked straight at her, saying 👇

Gong Li’s legs were actually longer than Monroe’s!

"Paris Match Weekly" specially invited her to take a set of Monroe imitation makeup pictures 👇

The legs are all over the screen. They are slender, straight and well-proportioned. Every move captures the sister's "heart" ~

to When it comes to slimming down legs, many sisters have tried hard, but it just doesn’t work! !

One pair of legs, the thinner they get, the thicker they become!

But recently, when a sister was surfing, she found a training note about slimming legs for pear-shaped sisters, which went viral👇

Pear-shaped slimming legs, just like a duck to walk!

△Picture source@Bianmei Diary

In the note, the blogger said directly that after only two days of studying, my thighs were obviously tight. Thanks to , I lost 0.5cm👇

Some netizens in the comment area also found after training that the effect of is more obvious than many leg slimming exercises👇

And as the discussion deepened, many sisters found that they seemed to have related experiences👇

But some sisters also posted I have doubts and think that doing this will hurt my knees👇

So does this action hurt my knees?

Is really effective for slimming legs, or is it a new round of fitness IQ tax for online blogging traffic?

so, the sister who refuses all IQ taxes to become beautiful, today I will use this article to explain it clearly to my sisters!

First of all, sisters, have you ever seen the way a duck walks, right?

What the first sister wants to say is "Duck Walk" . As the name suggests, it means walking like a duck.

Squat down slowly, imitate a duck alternating its left and right legs, and walk forward while squatting.

This may look a bit strange. Some sisters think it is not decent and are too embarrassed to practice.

But the first sister discovered that our ancestors’ basic martial arts skills include such a move👇

△Picture source@武达山师和 Kungfu Hall

Many professional fitness people at home and abroad have recommended it, is still practicing hard in the gym👇

In the animal flow that Sister Yi talked about before, there are also corresponding actions 👇

In yoga, there is also such a movement, imitates the walking posture of a duck 👇

△Picture source @ Medical Jianyu

Although we all know it, many sisters may still wonder, What is so interesting about duck walking?

The first sister tells everyone that learning this is really beneficial!

Like the Five Animal Exercises that many sisters have done, "Duck Walk" is also a kind of bionic movement training.

moves like an animal, following the body's natural instincts.

Since the 20th century, science and technology have developed rapidly, and a large number of jobs that require physical activity have gradually disappeared.

However, human beings have not yet fully adapted to the rapidly changing times, and "animal nature" still exists.

But now, whether you go to school or go to work, you spend more and more time sitting for longer periods of time.

Some studies have shown that our body structure and nature do not fully match the need for "sitting quietly for a long time" 👇

Although we sit all day long and do not do any heavy work, we still have back pain, stiff limbs, and general discomfort.

The range of motion of each joint is insufficient, the body's muscle strength is uneven, and the original functions of many parts are deteriorating.

The legs, which bear most of the weight of the body, are particularly weak. I always feel that my legs cannot work hard when I stand up.

Sitting for a long time, the groin (the groove at the junction of the human abdomen and the legs) is oppressed, hindering blood flow and lymph circulation.

Wastes in the body are difficult to decompose, and fat in the legs is gradually accumulating.

Bionic movements like "duck walking" can liberate sisters from sedentary postures and release their natural instincts.

Stretch your body fully, exercise those muscles that have been neglected for a long time, and enhance your strength.

Especially the leg muscles of the human lower limbs, the thigh muscle group is composed of quadriceps, hamstrings , adductor muscle group, abductor muscle group, tibialis anterior muscle group, etc.

"Duck Walk", although it is a small movement, it can make a huge difference.

Excellent stimulation of the muscles in the front and back of the thighs.

Whether you are at home or in the office, just find a wider place and you can walk without any equipment.

When squatting and walking, the quadriceps muscles are continuously tense and have considerable mechanical tension.

In just a few minutes, it can bring a lot of metabolic pressure to the legs, grow muscles, tighten and shape.

In addition, thick legs are also related to the Achilles tendon.

The Achilles tendon is the largest tendon in the human body. It is behind the ankle joint and connects the gastrocnemius, soleus and other muscle groups at the back of the calf to the calcaneus.

The length of the Achilles tendon determines the distribution and shape of the calf muscles.

If the Achilles tendon is short, the legs will tend to be thick; if the Achilles tendon is long, the legs will tend to be thin.

Many people may think that the length of the Achilles tendon is determined innately and cannot be changed the day after tomorrow.

But a sister found an article in the column of the American Council on Exercise, which clearly stated that the Achilles tendon can be lengthened through scientific training.

Tiptoe training like "duck walk" exercises the heels and joints and lengthens the Achilles tendon.

lengthen the muscle lines of our legs!

can also promote digestion and metabolism, massage abdominal internal organs, reduce abdominal fat👇

△Picture source @陈丽

If sisters have time, they can compete in "duck walking" with their family and friends to see who can walk fast and well.

Experience the triple joy of improving body function➕slimming legs and burning fat➕building muscle and shaping!

If the human body is compared to a building, then the feet are our foundation.

The function of the feet is missing, the foundation is not strong, and the building cannot be stable!

There are postural problems that cause the body to become distorted. Many of them begin with the failure of foot function, such as collapsed arches, flat feet, etc.

If the functions of your feet are not perfect, then the effect of your exercise exercises will be greatly reduced.

is even an invalid movement or a negative movement.

The body develops along a wrong line of force and structure. How can the body shape get better and better?

The soles of the feet are strong, the foot function is online, and the force line is back to the normal position.

muscles can exert force along the correct kinetic chain.

So if you want to basically get a good posture, you must start with foot training, and you must fix the arch of the foot when doing foot training.

The "duck walk" is one of the actions to strengthen the arch of the foot and correct flat feet.

It requires lifting the heels, tiptoes, toes gripping the ground, and keeping the arches of the feet activated.

Keep your upper body straight, your core stable, and walk forward slowly to strengthen your ankle muscles and improve your ability to maintain and control your arches.

improves the alignment of the lower limbs and corrects postural problems such as high and low shoulders and anterior pelvic tilt.

△Picture source @小康佳婷

It is also a, method to test whether there is anything wrong with the knee joint 👇

In the process of imitating a duck to walk, if the knee is stuck and cannot move.

Or you can move, but you have obvious pain on the inside and outside of your knee, it means that your meniscus is probably damaged!

If you can walk normally without any discomfort, it means your knees are very healthy!

Learn more about duck walking, improve leg muscle strength, provide support for knee joints, and keep your knees in great shape!

But there are also sisters. When doing this action, the knees will have soreness and tingling sensation, which is counterproductive!

There may be two reasons for this 👇

First, the speed of is not well controlled.

Just like a novice driving, you need to control the speed at the beginning.

When you first take the duck step, don't go too fast. Don't accelerate suddenly while walking. This will cause muscle strain in the ankles and knees, or sprained feet.

Second, has too low a focus.

The center of gravity of the body is too low. Squat down completely, and the whole body weight is placed on the knees and below.

The pressure was too heavy and I couldn't move forward. My knees also suffered too much pressure, so I had to make a noise in protest.

Sisters, please pay more attention to these two points. Basically, there will be no big problem.

There is also a more detailed "Duck Walk" action tutorial . The first sister has also compiled it for the sisters.

Sisters, watch it several times before practicing 👇

"Duck Walk"

action tutorial

1. "Duck Walk" action details

. Stand, tighten your core, and spread your feet naturally, shoulder width apart.

. Lift your heels, stand on tiptoes, keep your arches activated, and gently grip the ground with your toes.

. Squat slightly, with your knees bent in a half-squat position.

. Keep the tiptoe posture, move forward in small steps, pay attention to the fact that the heels are always in the air, and the movements are slow and steady.

. Raise your head, lift your chest, straighten your spine, pay attention to the movement trajectory of your big toe, and keep walking forward.

. You can place your hands behind your back, on the back of your head, or on your knees.

. Do 3-4 groups each time, 20 times in each group.

2. Other precautions for "Duck Walking"

. Don't go too fast. When you first start the duck walk, don't go too fast. Excessive speed will easily strain the ankle muscles and damage our knee joints.

. Don’t focus too low. Generally, the lower the center of gravity during the duck step, the greater the stress on the ankle joint. Such long-term exercise can damage our ankles and knees.

. Keep the upper body stable. Practitioners are not allowed to have their upper body rise and fall or sway from side to side when walking the duck step.

. The movement route of your legs should be in a straight line and do not bend as you walk.

. In order to let the hips sink down, the knees can be slightly higher than the toes.

. Sisters who already have knee injuries, should not forcefully practice the "duck walk".