2 stovepipe training
3 stovepipe yoga
Slender leg exercise before going to bed
Action 1: air pedal vehicle
Lie on your back with your legs up and kick your legs alternately, just like pedaling a bicycle.
Action 2: Stretch your legs on your back, put your legs together on your back and lift them to the top.
Bend your knees down first, then straighten them up.
Action 3: Alternately bend your knees and lie on your back, with your legs together and straight up.
One leg is straight and the other leg is bent, alternately.
Action 4: Lie on your side, lift your legs, lie on your side, and bend your knees on your thighs.
Close to the ground, lift the calf as high as possible, alternately.
Slender leg exercise before going to bed
Action 5: Lie on your side, lift your legs on your back, and lift your legs steadily on one side.
Don't move, lift the other leg together and alternate.
Action 6: Kick the back side and lift the leg side.
Stand still and kick back and forth alternately with the other leg.
Action 7: After bending over, kick and bend your knees and elbows.
Support, kick one leg backwards as hard as possible, alternately.
Action 8: Lie on your side, lift your legs and lie on your side, and fix one leg close to the ground.
The other leg bends forward and then straightens. And then down.
Action 9: Lie on your side, then lie on your back with one leg firmly attached to the ground.
Yes, bend the knee of the other leg first, and then kick it backwards and upwards.
Action 10: prone, legs alternately raised, supine.
Knees slightly fixed, heart close to the ground, legs alternately lifted up.
Action 1 1: Bend down and draw a circle with your legs. Bend over, legs are symmetrically fixed, and the core of the body is close to the ground.
Action 12: bend over, stretch your legs, and bend your knees with one leg.
The other leg is abduction first, then extended backward, and then put down.
Action 1: Lie on your side and lift your legs.
Lie on your side and kick horizontally. Straighten your legs and lift them to the highest height.
Action 2: Lie on your back, lift your legs alternately, lie flat and raise your head.
Lift your legs alternately upward as far as possible.
Action 3: Stand with knees bent, stand up straight, open your feet and lift your legs to your knees.
Action 4: Lift your legs upright like a ballet, open your feet outward, and kick your legs straight forward.
Action 5: Bend down and lift your legs. Hands and feet on the ground, put your legs behind you.
Yoga stovepipe exercise
Action 1: Dance King Style
Stand still, slowly lift your right leg, and put your right hand on your right knee to fix it.
Hold your right toe with your left hand, lift your head to the left and keep your eyes unchanged.
Look at the upper left 45 degrees.
2. Dove legs kneel at the distance of two fists, and the instep is close to the yoga mat.
Lean back, head touching toes, waist on it,
Put your elbows on both sides of your forehead and grab your heels.
Action 3: Magic Chair Style
Stand with your hands high, relax your hands and sit up straight.
Go to the thigh parallel to the ground and stand on tiptoe.
Action 4: simple side plate type right hand and right foot touch the ground and keep a certain distance.
Then support the body, the left foot is slightly retracted, and the left toe is placed on the right foot.
At the knee of the leg, the left hand naturally extends towards the head.
Action 5: One-legged dog hands and feet touch the ground and keep a certain distance.
Slowly lift your left foot, left hand, left hand, left foot to waist.
Don't droop when touching directly above your head, and keep your neck and back in a straight line.