Several sports to shape stovepipe In spring, sedentary office workers and student parties need to get exercise, and their legs are prone to edema and thickening. Exercise can not only help me lose weight and thin legs, but also relieve stress and relax. Next, I'll show you some exercises to shape stovepipe in spring.
Several actions of shaping stovepipe in spring 1 1, dumbbell bending.
Weight loss goal: inner thigh, arm
Your goal is to exercise the inner thigh fat and hamstring to help your arm lose weight. Start standing with your legs together, lift the dumbbell to shoulder height, bend your elbows, and lift the weight to your ears. Bend your knees to the ground and squat back when you reach your ass. Always keep your legs together. After that, you can gradually notice your weight loss.
2. The lateral movement of the ball
Weight loss goal: inner thigh
Using practice balls as strength training is a good method, which can add a little challenge to basic exercises. Because you have to try to keep the ball in position, you will eventually use more muscles. This exercise will make your thighs, especially the inner thighs, get effective exercise. Lie on your side on the floor with your arms crossed in front of you. If this is uncomfortable, bend your elbow and rest your head on your hand. Put a practice ball between your ankles.
3, sumo squat beautify the leg shape
Weight loss goal: stovepipe
Many bodybuilding coaches recommend sumo squat (also called knee squat), which is ok. Focus on this, the inner thigh can be exercised to achieve the effect of losing weight. Stand with wide legs and toes slightly outward. Hold a pair of dumbbells in both hands, straighten along the arm and palm down. Bend your knees until your knees reach ankle height, and at the same time raise your arms slightly below shoulder height.
4. Ancient cross-legged sports
Weight loss goal: legs
This exercise may remind you of a fitness video from the 1980s, because your knees are straight and your inner thigh muscles move. Lie on your side, stretch your legs and cross your legs. Your knees and feet can be placed on the floor. Support your head and put your hand or your mind on your arm. Lift the bottom of your leg when exhaling and lower it when inhaling.
5. Dumbbell lunge practice
Weight loss goal: hip muscle shaping
Exercise the pelvis and the inner thigh on one side of the muscle. Take a 5- 10-pound dumbbell in your left hand, put your feet and knees together, and put your hands on your hips. Take a big step to the right with your right foot and face the floor. Make sure that the right knee does not exceed the toe, and keep the position of the left leg. Push back to the initial state through the right foot.
Several exercises for shaping stovepipe in spring 2 exercise parts: the outer thigh.
Sit on the ground with your feet straight, your back tilted back, your hands supported and your hands rested on your hips. Press the lower back to the ground, raise your legs to 45 degrees with the strength of your abdomen, and put your toes forward so that your feet and calves are in a straight line and your legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.
Pick up a dumbbell in each hand, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost parallel to the ground and your dumbbells are in line with your shoulders. Return to the starting position and complete the whole action. Repeat the action 12 times, and then practice on the other leg.
Open your feet 45 degrees outward, with the distance between your feet wider than your hips, and then slowly squat down. From this position, step your left foot outward and keep squatting. Take a step to the right, then resume the initial action and continue to cross the crotch. First cross 10 step to the right, and then cross 10 step to the left. This action can not only thin the calf, but also thin the lower abdomen.
Stand naturally, feet apart, shoulder width apart. Lift two dumbbells weighing 5- 15 Jin, put them on your shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is parallel to the ground. Keep this action for 5 seconds, and then return to the original state. Repeat the action 8- 10 times.
Skinny leg yoga
Action 1: Lie prone, put your legs together, hold your legs with both hands and slowly lift them up until they are perpendicular to the upper part of your body, inhale and abdomen, and keep your body's center of gravity slightly backward for a few seconds. Exhale and slowly return to the initial state. Repeat 15 times.
Action 2: Sit, bend your right leg, stretch your left leg behind your body, put your hands on your head, inhale, abdomen in, chest out, stretch your body to the left as far as possible, hold it for a few seconds, recover and exhale. Then repeat on the other side. Focus on exercising the muscles on both sides of the waist, which can play a role in slimming the waist.
Action 3: Stand, inhale, tuck in, straighten your left leg backward, straighten your hands forward, lean forward, look straight ahead, keep your body parallel to the ground, and fly for a few seconds. Switch legs and repeat many times.
The above content introduces us to the method of stovepipe exercise at night. We can try it according to the above method. I believe everyone can achieve the goal of slimming at an early date. At the same time, we need to control our diet reasonably while exercising, so as to achieve better curative effect and help us to lose weight.