1, leg.
In fact, this action is not difficult. You can do it standing or sitting with your legs crossed, but these are the points you need to pay attention to.
1) Prepare things that can be clamped, such as dictionaries or yoga bricks, and be careful to clamp objects with a certain weight.
2) Stand with the weight in the middle of the thigh, and sit with the object on the calf.
3) Keep your legs clamped and your muscles tightened.
4) Hold on for 5 minutes
2. Down dog posture in stretching action
This kind of action is very common in stretching, standing with your feet together, then bending your hands down under your upper body and supporting the ground with your hands. There are also several points to pay attention to in this action.
1) Step on the floor with both feet and tighten.
2) The waist and back of the upper body should be straight and not bent.
3) During the whole process, don't let the heel leave the ground, and the sole of the foot should always stick to the floor, so that the leg muscles will feel the same when they are pulled.
3. leg press style
Leg press, there are many methods, such as the muscles on the front thigh and the muscles on the left and right sides. Want to stovepipe, these leg press moves must be done. What we usually do in leg press is to stretch the muscles at the back of the thigh and the muscles at the left and right sides, while the muscles at the front of the thigh are often ignored by us. So it must be remembered that stretching leg press in all directions can better shape the legs.
4. Goddess style
This action is a bit like a horse step, that is, spread your legs and squat down your hips. There are still a few points to pay attention to in this action.
1) The distance between feet should reach the length of one leg, and then the soles of the feet should be outward.
2) Press your hips down and bend your knees until they are at right angles to the ground.
3) Hold on for 5 minutes