The most effective stovepipe exercise, exercise is a good way to lose weight. If you want to stovepipe, you can do some exercises aimed at local stovepipe. These exercise methods can help us succeed in stovepipe quickly and effectively. Let me introduce you to the most effective stovepipe exercise.
The most effective stovepipe exercise 1 1, pedal aerial bicycle: stovepipe root.
This kind of local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and kick your feet like riding a bicycle, 200 ~ 300 times a day. After finishing, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for eliminating the fat at the root of the thigh!
2, yoga: good leg stretching effect
For yoga, many people like to practice after work, or after being busy and nervous, so as to calm their mood and stretch their body and mind. Of course, many people like to use yoga to lose weight and keep their posture beautiful, so it is undoubtedly a problem worthy of attention that yoga can thin legs. Standing and stretching on one leg is a beautiful stovepipe movement. From the whole yoga system, one of the wonderful aspects of its effect on stovepipe is the stretching of legs and the tempering of strength. In these two aspects, standing on one leg and stretching yoga can be done. In addition, it also has the function of balance, which can make the body plate more stable and balanced.
3, squat: tighten the muscles on the outside of the leg.
Squat is a good way to exercise the lower body, and squat can obviously improve the pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs! But you must stick to it for about 20 to 30 minutes at a time, otherwise you will only give up all your efforts. When you start practicing, you may feel muscle twitching and pain, but this is only temporary.
4. Swimming: The legs are graceful.
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful. Therefore, for legs that want to keep moving in the water, the effect is particularly great. Of course, everyone must make adequate preparations for exercise before swimming!
5, skipping rope: burning fat while tightening your legs.
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
6. Cycling: Legs become thinner and longer.
Cycling is an aerobic exercise and has a good effect on stovepipe. Cycling can repair the curve of the leg and delay the formation of leg muscles. If you spend an hour every day, you can practice the sections with steep slopes. Increase the frequency of climbing, so that your legs will become slender after 2 months, but remember, after exercise, you should not sit for a certain period of time, but try to stand. Stand until you sweat.
The most effective stovepipe exercise 2 stovepipe yoga exercise
1, side leg lift
Lie on your side, facing the right, with your right hand supporting your head, your left hand on the floor in front of your chest, your right leg straight on the ground, your left leg straight, and your left foot on the chair seat.
Inhale, lift your right foot off the ground and put it under the chair seat. Exhale and repeat on the other side.
2. Stand and kick
Stand, feet together, legs straight, hands on the back of the chair, back straight, shoulders backward, eyes straight ahead.
Straighten your left leg and push it back until your toes are a few centimeters off the ground. If conditions permit, try to raise your left leg and repeat on the other side.
3. Sit with one leg raised.
Sitting posture: the left leg is straight forward, the right leg is bent and placed above the left leg, the right hand is placed on the knee of the right leg, the left hand is placed on the right foot, the back is straight, the shoulders are opened backwards, and the head is slightly lower.
Slowly straighten your arms, keep your hands as low as possible on your right leg, raise your head and look straight ahead.
4, supine single kick
Lie on your side, facing the right side, hold your head with your right hand, put your left hand on the floor in front of your chest, bend your right leg, put your right foot behind you, straighten your left leg, and touch the ground slightly with your left foot.
Inhale, slowly lift your left leg off the ground and point diagonally upward until it is 60 degrees from the ground. Exhale, lower your left leg and repeat many times. Switch to the other side.
5. Kneeling with one leg raised
Kneel on one knee with your left foot, slightly bend your right leg, and lift it. Your right leg and calf are parallel to the ground. Hold your hands on the ground, raise your hips and keep your upper body upright for 5 seconds. The upper body leans forward slightly, hands are spread out to support the ground, the left foot and calf are kept on the ground, and the right leg is kept straight and backward 10 second.
Sit on your knees, with your right foot bent forward, your calf hovering inward, your left leg touching the ground backwards, and your body leaning forward slightly 10 second. Keep the leg movements unchanged, bend the upper body forward slowly, keep the forehead on the ground as far as possible, bend the elbow, and keep the arm perpendicular to the ground 10 second. Exhale slowly, and let the upper body gradually return to the third step with the strength of your hands. Keep your hands straight and look forward 10 second.
Step 6 stand forward and bend forward
Feet together, legs straight, arms straight down naturally, fingers together, palms forward, shoulders open back, back straight, eyes looking forward. Slowly straighten your arms above your head, put your hands together and pull up hard. Chest out, legs straight.
Put down your arms and bend down at the same time until your forehead is on your calf, your hips are pulled up, your hands are on the floor next to your feet, and your forearms are close to your calf.
7. Triangle
Feet together, legs straight, body slowly bent down. At the same time, straighten your arms, hold your toes with both hands, straighten your back, stretch your head forward, and straighten your body in an inverted triangle.
8. Flat type
From the push-up position, put your arms straight under your shoulders, your legs straight and your toes on the ground. Bend your elbows 90 degrees, while lowering your body so that it is parallel to the floor.