1, specializes in thin thighs, and the effect is very obvious-riding a bicycle backwards.

Before explaining the action steps, it must be emphasized that you must do some preparatory activities before each action, especially stretching actions such as bending over to relax the muscles of waist, legs and neck, otherwise you will be easily injured during exercise.

Let's take a look at the decomposition steps of riding a bicycle upside down:

① Sit down, with your legs slightly bent together, your feet flat on the ground, your arms drooping naturally, your back straight, and your eyes looking straight ahead. Be careful not to support the ground with your hands, but to sit up straight with the strength of your back.

② Lie down slowly, with your legs straight, arms at your sides and palms up. Keep breathing evenly and slowly, use the strength of abdominal muscles to slowly lift your legs at 90 degrees to your body, then exhale to contract your abdomen, hold your back with your hands, hold your elbows on the ground, and hold your body upright. Be careful not to support the ground with your arms when you raise your legs to 90 degrees with your body. Keep your legs straight all the way and try to control your center of gravity. When you continue to straighten your back from 90 degrees, you can use your hands to support your back slightly, but be careful not to use too much force or kick your leg backwards, otherwise you will easily turn over and sprain your neck. As long as you keep your back straight and use your hands slightly, your body will naturally stand up.

③ Keep breathing evenly. After the posture is stable, exhale slowly, tuck in your abdomen, bend your right leg as far as possible, and try to touch your forehead with your knees, but don't use force, just try your best.

(4) Then exchange, the left leg contracts and the right leg straightens, gradually increasing the speed. Pedal like riding a bike, and breathe evenly. You can pedal silently 100 times. Then slowly put down your body in a controlled way, put down your back one by one, and then put down your legs. Pay attention to control the center of gravity when pedaling, don't relax your back, just keep it straight at all times. Finally, the body returns to the posture of lying flat and relaxes the joints and muscles in all parts.

The key to this movement is to control the center of gravity, which focuses on the coordination of hands, legs and back. Don't support your body with your hands too hard, keep your legs as straight as possible, and keep your back straight at all times, especially when riding a bike. Don't relax your back. In addition, each movement is independent. Don't let yourself be lazy because of inertia, such as the process from sitting on the ground to propping up your body. Don't lean back to support your body. On the one hand, you can't exercise abdominal muscles and thigh muscles, on the other hand, you are easy to lose your center of gravity and get injured.

At first, you may not be able to control this action so freely. If the posture stability is not high, you can push 30 times in each group first, and then gradually increase the difficulty. If your posture is correct, you should feel the pain of stretching and squeezing your thighs and abdomen after this exercise, and other parts should be relaxed.

2, thin abdomen and thin thighs have a good effect.

(1) Stand with your feet about shoulder width and your knees slightly bent. Inhale and stretch your arms forward.

(2) After the arms reach the high point, naturally throw them back and hold their fists lightly. Be careful not to bend your arm.

③ Exhale, with hips as the fulcrum, with bent back, arms at both sides of the head and face down. Keep your back and neck straight. Abdominal breathing means that the abdomen bulges when inhaling and contracts when exhaling. The entire pelvis should be actively extended backward to lengthen the back.

(4) Keep this action for half a minute and keep breathing evenly and gently. Finally, exhale thoroughly, then inhale, get up slowly, exhale, put your arms back to your sides and close your eyes to rest. Relax your hips and thighs, while relaxing your back and shoulders.

If you feel relaxed when doing this action, it is likely that your posture is not correct. The key to this movement is the third step, that is, the arm must be stretched forward as far as possible, and the pelvis should be stretched backward as far as possible, thus lengthening the body. At this time, the deeper the leg bends, the greater the strength of this action. If you can sit like a horse stance just like that, it is most effective for thin thighs. Another key point is abdominal breathing, that is, in order to maintain the above actions, the abdomen must expand and contract with breathing. So this action looks simple, but it requires more details. If you can notice the above points, after completing this action, you should feel that your thighs are stretched and sore, and your abdomen is slightly hot. Finally, you should feel very comfortable when you stand and relax. It will be a bit difficult to make standards at first, just practice a few more times.

3. This set of stovepipe abdomen movement is divided into three movements, and it is more and more difficult from left to right. The specific method is as follows:

① Legs together, heels together, toes slightly apart, always keep legs straight.

Inhale deeply and bend over while exhaling. Don't be too radical, just try your best. Keep breathing evenly. When exhaling, you can further press your body and keep your legs straight.

③ The difficulty of the three movements from left to right is gradually increasing. In turn, the fingertips of both hands are required to touch the ground, the ankles are held by both hands, and the palms are crossed and everted so that the palms touch the ground completely. It's hard to get it right at first, so there's no need to force it. As long as you try your best to feel the stretch of the thigh root when doing these movements, you will achieve your goal. Generally speaking, your thigh should feel a little stretching pain at this time.

4 pay attention to the coordination of hands and legs, not only to keep hands touching the ground, but also to keep legs straight; People with poor balance should pay attention to controlling their bodies as much as possible, and don't lean forward, otherwise they will fall easily because their center of gravity moves forward.

Although this action is not difficult to do, it is not easy to really do it. This action effectively stretches the leg muscles, especially the thigh root steps, which is very targeted for shaping slender thighs. In fact, stretching exercises like this can exercise the muscles of the corresponding stretching parts and stretch the bones and muscles, but remember that these stretching exercises should be carried out as far as possible before meals.

3. Simple spinal torsion. This set of movements has a good effect on thin waist, thin abdomen, thin thighs and thin arms.

What is done in the demonstration photo is quite standard. The model itself is soft, so it is relatively easy to do. Not everyone can do it at first. Yoga must be practiced within a moderate range, so if you find it difficult to do it, you don't have to do it to the limit. In numerical order, we should do this:

① Choose a spacious and solid place to sit down, keep your legs straight and close together, breathe evenly, and keep your waist straight.

② The left foot straddles the right leg, with the sole attached to the ground and close to the outside of the right calf.

③ The outer side of the right elbow or right upper arm abuts against the outer side of the left knee, and the forearm directly supports the right knee. Inhale and straighten your left arm backwards. At this point, your arms should be stretched back and forth as far as possible, with your palms behind your hips and your fingers backward.

④ Exhale slowly and twist the trunk to the left. After twisting to the extreme, keep your posture and breathe gently. Every time you exhale, you can slightly increase the twist. Note that the twisting action is dominated by the abdomen, waist and buttocks. The neck and other parts of the trunk are only twisted in the same direction and should not be overstressed. Pressing your knee hard with your left arm will help you twist further.

⑤ Slowly return the trunk to the center, and then switch places left and right, as above. Try to stick to this action on each side 1 minute or so. If you feel reluctant, you can stick to it according to your own limits.

⑥ Finally, slowly return the trunk to the center, loosen the legs and arms, and close your eyes to rest. Relax thighs and hips in turn, relax back, relax abdominal muscles and intercostal muscles, and adjust breathing.

This method is not easy to implement at first. If your muscles are hard or you haven't exercised for a while, then you'd better do what you can, for example, when one leg straddles the other leg, you don't have to stick too tightly, or you can try your best to reach the place you can reach without hugging your knees, but you should pay attention to the fact that the twisting action can't be contracted and you must rely on the strength of your waist and abdomen. If you go all out, you should feel a little pain in your waist and abdomen after completing a whole set of movements, and your thighs and arms will also feel stretched.

4. Girls want their hips to become smaller and warped, which can only be achieved through exercise. However, it is difficult to move her hips effectively in general routine exercises, so today I will introduce a very effective kicking exercise. When doing this exercise, we also need to find a chair or table with constant height to assist. The specific steps are as follows:

(1) Keep two steps away from the chair, stand up straight, and face the chair with one side of your body. Hold the back of the chair with your right hand, with your left hand akimbo, straighten your left leg and slowly lift it to the top left, try your best to lift it to the highest level, then slowly put it down after staying for 5 seconds, and repeat several times. Pay attention to straighten the right leg when lifting the left leg. This action mainly exercises the muscles on both sides of the waist and buttocks.

② Straighten your left leg, lift it to the front right, and straighten your foot. At the same time, turn left with the waist as the axis, straighten your right leg, straighten your back, and lift your body upward. Lift the left leg to the highest position for 5 seconds, then slowly lower it, and repeat it several times, paying attention to clamping the buttocks as much as possible in the process. This action can reduce the fat around the waist and buttocks.

(3) the body facing the chair, hands hold the back of the chair. Lift your left leg straight to the rear and raise it as high as possible. Keep your back straight and your hips clamped. Lift it to the highest point, stay for 5 seconds, and then slowly put it down. This action is the key to make the hips become warped. You can do more groups. The key is to slowly lift and lower them. The slower you do it, the longer you persist, and the better the effect.

(4) If you want to make the effect of hips tilt more obvious and increase the difficulty, bend your left leg and lift it upward, and your left hand will hold your ankle and continue to lift it upward, which can obviously squeeze and exercise the muscles of your hips.

The above four movements are all demonstrations of the left leg. Just change your right leg after you finish exercising your left leg. There is no difficult part in this kick shaping exercise. The key is to lift each leg slowly and then put it down slowly. You will find that this way is the best way to exercise hip muscles.