Angle type
Stand up straight with your legs as far apart as possible and your knees straight. Turn your right foot 90 degrees to the right and point your toes to the right. The arm extends horizontally to both sides of the body, in a straight line, parallel to the ground. While exhaling, press your waist down to the right and keep your arms at 90 degrees with your body until your right hand can be placed on the front side of your calf. Then turn your head and look at your left hand. After 20 seconds, return to the starting position and do the same on the other side.
Plough type
First of all, lie flat on the mat, with your feet together, your arms straight up, and naturally put them on your sides with your palms up. Inhale, bend your knees and lift your legs until they are perpendicular to your body. Exhale, continue to swing your legs backwards, slowly straighten your knees, and after your feet have been stretched over your head, your legs and back naturally leave the ground. Hold this position for 15 second, then put your feet together and bend your knees slowly, so that your back and hips can return to the ground.
Battle 2
Stand up straight with your feet apart as far as possible, lift your arms perpendicular to the ground, turn your right foot 90 degrees, bend your knees until your right thigh is parallel to the ground, your calf is perpendicular to the ground, your left leg is straight and your toes are forward. Keep your eyes on your right hand for 30 seconds, then switch to the other side to continue.
Triangular rotation type
Stand on the mat with your legs as far apart as possible, and keep your arms straight and parallel to the ground. Turn your right foot 90 degrees to the right and your left foot 30 degrees to the right. Exhale, twist your body to the right and press down until your left hand touches the ground near your right calf or right foot, keep your arms straight and turn your head to look at your right hand for 30 seconds. Inhale, slowly lift your body, turn your feet back, return to your standing position, and continue in another direction.
boat form
Lie on your back on the mat, legs together, arms at your sides naturally, palms down. While inhaling, lift your head, back and legs off the ground, straighten your arms forward and parallel to the ground, hold your breath for as long as possible, then exhale, put down your legs and return to the starting position.
The bloated lower body doesn't look good in clothes. The following lower body slimming yoga is effective for pear-shaped mm. Let's do it together!
First of all, the magic chair type
1, standing posture, legs apart, shoulder width.
2. Bend your knees, move your center of gravity down, lean forward at the same time, and raise your hands straight forward. Repeat 10- 15 times.
Efficacy: stovepipe
Second, the cat type
1, kneeling posture, legs shoulder width apart, hands straight and supported on the ground, back bent upward, head down.
2. Slowly raise your head, press your waist down and your hips up. Repeat 10- 15 times.
Efficacy: thin waist
Third, the dog's style.
Bend down, put your palms and soles on the ground, tilt your hips up, and keep your whole body in an inverted V posture 15 seconds.
Efficacy: stovepipe
Fourth, the warrior style.
In lunge, raise your hands above your head, chest out and abdomen in 10 second.
Efficacy: thin legs and thin waist.
Verb (abbreviation of verb) plate
1. Bend over, keep your arms straight, keep your calves close to the ground, and keep your upper body and thighs off the ground.
2. Bend your elbow and press down slowly until your chest touches the ground. Hold 10 second, and repeat 10 times.
Efficacy: thin arms, breast enhancement.
Six, ship type
1, sitting posture, legs bent together, feet on the ground, upper body straight, hands holding knees.
2. Slowly lean back until the upper body forms an angle of 45 degrees with the ground, keep breathing for 5 times, and repeat 5- 10 times.
Efficacy: abdomen
This set of slimming yoga can help you get rid of the pear shape, and you can easily lose weight and shape a slim figure through a few simple actions.