Three steps of stovepipe exercise at home. In the cold winter, most people want to stay at home comfortably. Who wants to touch the cold air outside? It is better to do stovepipe exercise at home. Here are three steps to stovepipe exercise at home. Let's have a look.
3 steps of stovepipe exercise at home 1 part 1:
Objective: To thin the calf and tighten the muscles from ankle to calf.
Steps:
1, hold the wall with one hand, and stand on the stairs with the other hand hanging down naturally. Pay attention to leaving only the forefoot on the steps to keep balance. Then exhale, heel down.
2. Adjust your breathing, stand on tiptoe, and gently use the friction between your hands and the wall to drive your whole body up.
3. Then exhale slowly, put down the heel and fully stretch the calf muscles. Repeat the whole set of movements 15-20 times, and stick to it for a period of time, so as to make the skinny calf muscles firmer and optimize the calf lines.
The second part:
Objective: To thin the thigh and tighten the muscles inside the thigh.
Steps:
1, lying on the ground to the left with his left hand bent and his head resting on his left arm. Put your right hand on your chest. Keep your left leg straight to the ground and your right leg bent.
2, slowly lift the left leg, pay attention to the whole leg straight. However, it is still dominated by the inner thigh, and it is better to feel the thigh muscles tight. /kloc-After 0/5-20 times, switch legs and do the same exercise.
The third part:
Target: hips and thighs!
Steps:
1, bend your right leg and kneel on the ground, with your calf completely touching the ground and your instep facing down. Bend your left leg so that your calf is perpendicular to the ground. Put your hands on your knees and look forward.
2, slowly press the center of gravity forward, the center of gravity falls on the right leg, knee and left foot, but the key to stretching is the front thigh and hip of the left leg. Then go back to step 1, repeat the whole action 15-20 times, and pay attention to adjusting breathing.
Family stovepipe exercise 3 steps 2 family yoga
1, leg back extension type
Action essentials: sit on the mat with your legs straight, your back straight, inhale, and put your hands over your head; Exhale, the arm drives the body forward and down, the knees are straight, the eyes are looking at the direction of the toes, try to keep the abdomen close to the thigh, and keep abdominal breathing for three times. Inspiratory upper body reduction; Exhale and relax your hands downward.
Training effect: Stretch the whole back, improve the strength and elasticity of spine, stretch the muscles of shoulders, arms and legs, tighten thighs and abdomen, and strengthen digestive system and respiratory system.
This action not only has the effect of exercising, but also can relax body and mind. Try it when you are tired and nervous.
2. Ship type
Action essentials: lie on your back, put your feet together and put your arms flat on your sides. Inhale, at the same time, lift your upper body, feet and arms upward, only your hips touch the ground, keep your body balanced with your spine as a fulcrum, keep your hands and feet straight, and point your fingers at your toes; If you can, hold your ankles with both hands, exhale and slowly put your body back on the ground. Take a good breath and relax.
Training effect: strengthen abdominal muscle strength, eliminate abdominal fat, make thighs thinner and waistline thinner. Prevent visceral sagging, improve gastrointestinal function, eliminate constipation, and strengthen the back.
Thin waist movement, if there are symptoms of sciatica, daily practice can effectively alleviate.
3. Side angle extension type
Action essentials: spread your legs with two shoulders and a half wide, turn your right foot 90 degrees to the right, inhale and raise your hands horizontally, exhale to drive your body to bend to the lower right, bend your right knee, put your right hand in front of your right foot, look at the front with your left finger fingertips, palm forward, and your fingertips pointing to the sky. Be careful that the right knee does not exceed the toes of the right foot. Hold three abdominal breaths. Inhale, the arm drives the body to slowly recover upward, and do it in the opposite direction.
Training effect: Stretching exercises on chest and ankle can relieve joint pain and sciatic nerve pain, and stimulate gastrointestinal peristalsis. It also helps the digestive process and reduces waist fat.
This action can exercise the muscles of the whole body, and you can have a slender and soft figure with regular practice.
4. Pigeon variety
Action essentials: straighten your legs, sit on the ground and keep your back straight. Bend your left leg, bend your calf, and straighten your thigh as much as possible. Grasp the instep of the right foot with the right hand, lift the right calf upward, and clamp the instep of the right foot with the right elbow joint. The left arm extends over the head. Keep your eyes above the diagonal, keep this posture for 1-2 minutes, exchange your legs, and adjust your knees to a straight line when practicing, with your center of gravity on your back.
Training effect: strengthen thigh and calf muscles, beautify arm lines, enhance the flexibility of waist and shoulder joints, make waist slender and soft, beautify body lines and promote blood circulation.