Cycling in the air is one of the good stovepipe exercises, which is not only simple and easy to operate, but also has a remarkable stovepipe effect! If you can master the details, you can immediately experience the enhancement of core control, the enhancement of lower limb circulation and the softness and relaxation of calf muscles in just one time. You can see the improvement of X-shaped and O-shaped legs in a week, such as thinner abdomen, thinner thighs, thinner knees, thinner legs and thinner ankles, and adjust the muscles of valgus of the big legs and calves, which can also promote the circulation of the lower limbs and make the legs longer, straighter and more beautiful.

Practice of kicking in the air:

Step 1: Lie on your back on the mat with your hands straight, palms down at your sides, legs together and knees bent.

Note: Try not to do it on the soft bed, otherwise it will be bad for the waist and affect the exercise effect.

The second step: the abdomen is tightened, the neck is relaxed, the upper body is still, the legs move towards the body, and the thighs gradually approach the abdomen.

Step 3: The left leg is close to the abdomen, while inhaling, slowly push the right foot upward, and when pushing, the toes hook inward until the right leg is 90 degrees vertical.

Note: be sure to pay attention to the hook foot and push the leg vertically. Stretching the legs by hooking the feet can stretch the muscles of the calf and the back of the thigh, relax the fascia system of the calf, and make the muscle lines slender and soft. The process of kicking must be slow, let the muscles stretch slowly and give full play to the muscles near the knees, so as to effectively thin the knees and make the joints of the knees straighter and straighter.

Step 4: After the right leg reaches the apex, straighten your toes and exhale. When breathing, try to keep your right leg straight to the ground and tighten your abdomen. The left leg is not moving.

Note: through the conversion of hook foot and extension foot, fully exercise the ankle, make the ankle slimmer and the calf slimmer.

Step 5: (Continued from the previous step) When exhaling, the abdomen should be tightened, and the speed should be steady and slow until the leg makes a 45-degree angle with the ground. If you want a better effect, you'd better move your legs to an angle of 30 degrees with the ground.

Note: The slower from the last action to this action, the better the effect. Be sure to tighten your abdomen and relax your neck. Pay attention to abdomen when exhaling, which can stimulate the deep muscles around the waist. Only when the rectus abdominis (responsible for vest line), transverse abdominis (responsible for small waist circumference) and psoas (responsible for straightness) are sufficiently developed can the protruding lower abdomen be retracted and the body be straighter. In addition, note that the distance from the waist to the ground is about 1cm, keeping the spine neutral. If you feel that you can't keep your waist off the ground 1cm during the leg drop, don't continue to drop your legs, don't force yourself, and pay attention to keeping a steady exhalation.

Step 6: The right leg is close to the abdomen. While inhaling, slowly push your left foot upward. When pushing, the toes will be raised inward until the right leg is 90 degrees vertical. Precautions are the same as in step 3.

Step 7: After the left leg reaches the fixed point, straighten your toes and exhale. While breathing, try to keep your left leg straight to the ground and tighten your abdomen. The right leg does not move. Precautions are the same as in step 4.

Step 8: (Continued from the previous step) When exhaling, the abdomen should be tightened, and the speed should be steady and slow until the leg makes a 45-degree angle with the ground. If you want a better effect, you can move it to an angle of 30 degrees between your legs and the ground. Precautions are the same as in step 5.

Step 9: Repeat steps 3-8.

Precautions for kicking in the air

1, keep breathing smoothly all the time, and don't hold your breath. If you feel too tired to do it, reduce the range of movement, but you must cooperate with breathing.

2. The whole movement must pay attention to the hook and the foot extension. Without these two steps, you can't play a good role in stovepipe and ankle.

3. Always pay attention to tightening the abdomen and relaxing the neck during the action.

4, this set of movements is not the more times you kick, the better, but the slower you kick, the better, so you must not do it too fast, strive to achieve every action standard and strictly abide by every detail. The best speed is about 5 seconds.

5. In the process of training, you can stare around 30 times in a group, push 1 ~ 3 groups every day, or more. It depends on personal circumstances.