1, the most effective stovepipe action
(1) Leg lifts in sitting position
Objective: To exercise quadriceps femoris, so that the front side of thigh is in shape and not bloated.
Methods: Prepare posture-sitting posture. Hands behind your back, legs straight forward and close together.
Action: count for a while, straighten your left leg and try to lift it; Count to two, return to the preparation posture, and change your right leg to do the above actions; Do 5- 10 8 beats alternately with your legs.
Tip: Always keep your legs straight. Straighten your feet. Don't shake your legs when lifting and resetting. Be sure to control lifting and recovery.
(2) Sitting posture hook feet
Objective: To exercise the triceps surae to make the posterior side of the calf visible. The muscle position is improved and the calf is slender.
Methods: Prepare posture-sitting posture. Support your hands behind your body and keep your legs together and straight.
Action: count for a while and hook your feet hard; Count to two and stretch your feet hard; Repeat 5- 10 8 beats.
Tip: when your feet are hooked up, your toes should be as far back as possible to the inside of your body; The heel extends as far as possible to the outside of the body, and the upper body is as straight as possible.
(3) Lie on your side and lift your legs.
Objective: to exercise the muscles of the inner and outer thighs and waist so that these two parts will not be bloated and slack.
Method: Prepare posture-lying on the right side. The right elbow and left palm support the upper body, the right calf is bent, and the left leg is straight and touches the ground.
Action: After counting for one hour, the left leg is raised slightly higher than the head; Restore the preparation posture when counting to two; Repeat 5- 10 8 beat, then lift the left leg, static 1O seconds; Repeat in the opposite direction.
Tip: When lifting and restoring your legs, don't shake them, but consciously control them and keep them straight.
(4) Prone flexion of calf
Objective: To exercise the biceps femoris so as to tighten the muscles.
Method: Prepare for prone position. Straighten your legs together and support them with your elbows. Lift your upper body 45 degrees.
Action: After counting for an hour, the two calves bend upward and hook the legs; Count to two and return to the preparation posture; Repeat 5- 10 8 beats.
Tip: When the calf bends upward, be sure to hook the leg and keep the heel as close to the hip as possible, so that the biceps femoris can fully contract; Don't shake your legs when you bend down to recover your calves.
2. Other stovepipe methods
First: put a piece of paper between your knees.
Sedentary people often complain that their buttocks and thighs are thick, which actually has a lot to do with sitting posture. The correct sitting posture should be standing on your back and abdomen, not leaning on the chair surface. If you lean back, your back muscles will be stretched, which will easily lead to low back pain for a long time. On the contrary, if you lie on your back and tuck in your abdomen, you can not only prevent abdominal fat accumulation, but also stretch your back muscles, which will help you concentrate on your work. A sedentary person can put a piece of paper between his knees. Many people always cross their legs from time to time when sitting, which is not only easy to hunch over, but also hinders blood circulation. Restrain yourself with such a small piece of paper and stick your legs for a while.
Two: massage stovepipe method
Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate edema, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs. You can get more massage by soaking your feet at night.
Three: magic ball stovepipe method
While eliminating leg edema, we should also exercise calf muscles. Teach you a simple method, and two billiards-sized fitness balls will allow you to exercise your leg muscles at any time. Whether you are sitting at your desk or sitting on the sofa at home, you can put these two fitness balls on your feet and use the strength of your legs to drive them to slide back and forth. For people with thick calves, low-intensity exercise is the best way to exercise. Exercise calf muscles and massage the soles of your feet at the same time. Besides, because your legs have to move back and forth, you can't cross your legs any more.
Four: Raise your heels.
If you want to strengthen the calf muscles and lose excess fat, you just need to lift your heel, stand on tiptoe for a few seconds, and then return to your original position. Repeat this action several times a day, which is simple and doesn't take much time. Besides stovepipe, you can also exercise the flexibility of your feet.
Five: stovepipe exercise one minute before going to bed.
1, lying flat on the bed, legs clamped at 45 degrees, knees bent in the air. 2. Bend the left leg to the maximum, and climb the right leg as far as possible. The foot surface is always hooked, which is conducive to stretching the muscle lines that recede slightly, and the legs are always clamped, which is conducive to stretching the muscle lines inside the thighs. Put down your right leg and bend it as much as possible, while your left leg tries to climb up. Clamp your legs and repeat the action just now.