Yoga lateral leg lift

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; Do it repeatedly

5—

10 8 beat, then lift the left leg, static 10 second; Repeat in the opposite direction.

Tip: When lifting and restoring your legs, don't shake them, but consciously control them and keep them straight.

2, yoga prone flexion calf style

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.

3. Yoga sitting posture and leg lifting

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.

4, yoga sitting posture hook foot type

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.