It's easy to get rid of leg fat.
Warm-up 1 swing and kneel on one leg;
Sit on the ground, legs straight forward, head held high. Bend your right knee, grab your ankle with your right hand, grab your toes with your left hand, and pull your right foot toward your body. Then the knee swings up and down regularly, relaxing the hip joint and improving the leg joint. Repeat the left and right legs for 20 seconds.
Warm-up 2 Turn your ankle:
Sit on the ground, legs straight forward, hands straight back, arms supported on the ground, slightly backward. Then slowly turn your ankle inside and outside, about 1 min.
Tiger style:
Start with the cat's posture. Kneel on the ground with knees width apart, arms width apart, body crawling, and instep sticking to the ground. Inhale, raise your head and sink your waist.
One leg lift:
Slowly straighten your left leg back and lift it up, stop breathing for about 5- 10 times, then slowly put it down and return to its original position, change legs and repeat the same action. Do it left and right 10-20 times.
Hands and feet crossed and lifted: It is also a tiger style, but while lifting the right leg, the left hand is straight forward from the ground, and the arm, trunk and legs are kept in a straight line, stopping for 5- 10 breaths, and then changing legs and arms to repeat the action. Cross repeat 10-20 times.
The initial form of stovepipe yoga;
The left foot is in front, the knee is bent 90 degrees, the knee is directly above the ankle, the right foot is straight back, the toes are on the ground, the heel is pressed directly above the toes, the upper body is pressed forward, and the palm is supported to stretch the hamstring muscle. Stop and breathe for 5- 10 times, then switch legs and repeat the same action. Do it left and right 10 times.
Leg stretching in stovepipe yoga;
The following dog pose is the starting position. Kneel on the ground, arms stretched forward, palms down. Inhale, hold your hands on the ground, lift your legs and straighten your legs when exhaling, so that your body forms a triangle with the ground. Lift one leg: then slowly lift the left leg off the ground, straighten it, stop breathing 10, then bend your knees and return to the original position, change legs and repeat the same action. Do it about five times.
Leg-skinny yoga knees and legs;
Sit on the floor with your legs bent, your left leg on the floor and your back straight. Grasp the left knee with the left hand and the left palm with the right hand, then lift the left leg upward and stick to the body, stop breathing for 5- 10 times at the limit, then slowly put it down and return to its original position, and change legs to repeat the same action. Do it about five times.
Leg lifting in stovepipe yoga posture;
Lie on your back with your elbows bent under your head. Legs together, feet together. Inhale, tighten the abdomen, exhale, lift your legs up about 30 degrees, stop breathing 10-20 times, and then slowly return to the prone position. Repeat 10 times.
The same is true of relaxation after yoga. Relax 1 Toe spread: Sit on the ground, straighten your legs forward, hold your arms back, hook your feet, slowly spread your five toes, pause for 3 seconds, and then relax. Repeat 10 times.
Relaxation type 2 corpse spreading type:
Lie on your back with your hands and feet open, put a rolled-up blanket, yoga mat or pillow on your waist, relax all over and keep breathing evenly for about 1 minute.
Skillfully practice Pilates and create a * * * shape.
pilates
Diet principle: practice fasting for half an hour. If you feel hungry, eat some liquid food and fruit.
Venue principle: a place where you can leave your body is enough. The ground should not be too slippery, and the air should be smooth. It's best to choose a quiet place to help you concentrate and feel your body.
Time principle: any time you think is suitable, but keep the integrity of the action when practicing, and don't be half-hearted.
Equipment principle: the mat is thicker than the yoga mat, but not too soft to keep the body balanced; Prepare a towel that can be placed under the neck to relieve the neck discomfort of beginners.
Safety principle: Do not practice if you are unwell, 3 months after pregnancy or after drinking alcohol. If there is severe pain during practice, you should stop practicing and don't force yourself.
One-legged stretching
1 Lie on your back on the mat, inhale and exhale, and lift your feet separately, so that your knees and femoral joints are in a 90-degree posture, with your feet together and your hands behind your neck. Pay attention to your shoulders and neck and keep relaxed.
Inhale, gently close your chin, exhale, get up slowly, roll your body under your chest, inhale and prepare for the next move.
3 Exhale, straighten one foot, and be careful that the straight foot cannot droop.
Inhale and return to position 2, exhale, and then straighten the other foot. Left and right * * * replace one paragraph, and paragraphs 6 to 10 are repeated.
Objective: To form a flat abdomen, which is very effective for compressing the lower abdomen.
Crawl and lift your feet.
1 Kneel on the mat with both hands. Hands are shoulder width apart, feet are waist width apart, hands and knees cover the ground, palms are under shoulders, and knees are directly under hips. Be careful not to lift or bend your waist at this time.
Stand on tiptoe, inhale and get ready. Exhale and lift your hand slightly off the mat.
3 inhale. Take the tip of your right foot off the mat a little.
Breathe in and out rhythmically, and lift your toes from the floor and put them down. Repeat for 5 times. Pay attention to the pelvis can't shake tilt, head can't droop. The right foot repeats in the same way.
The fierce stovepipe building must be learned.
Supine kick type
1. Lie on your back, with your feet a short distance apart, bend your knees, with your feet completely on the ground, keep your thighs straight, put your hands behind your head, lift your shoulders off the ground slowly, and twist your face slightly to the right.
2. Slowly lift your left leg off the ground and point upward. The leg surface is called a child, and the right leg is also lifted off the ground when bending. Keep the surface of the right thigh perpendicular to the floor, and keep this posture for at least 15 seconds. In this process, you must keep your legs straight and stretched.
push-up
1, prone, feet together, thighs on the ground, arms under the shoulders, elbows bent 90 degrees, upper arms straight, keep back straight, face down, and keep this posture 15 seconds.
2. Lie on your back, land on your back, put your feet together, bend your legs, swing your legs to the right at the same time, bend your knees 90 degrees, raise your hips as high as possible, put your arms straight at your sides, twist your head to the left, and switch to the other side to repeat. In the process of doing this posture, try to hold your legs tightly, and at the same time, your feet can stretch backwards and stretch your calves.
sit cross-legged
Sitting posture, hips on the ground, legs bent, feet completely on the ground, arms behind your back, palms on the ground, back slightly tilted, left foot lifted off the ground, placed on the right knee, left leg as straight as possible, left knee as low as possible, repeat on the other side.
Supine one-leg elevation
Lie on your back, with your back on the ground. Bend your left leg to support the ground, lift your right leg straight off the ground, put your hands on your right calf, and hold your right leg tightly as high as possible. After a long time, you can switch to the other side and repeat.
How to do yoga stovepipe
Warrior's first stovepipe lift hip
The center of gravity should be evenly placed on your legs. If it is a one-legged balance, you should keep your center of gravity between your feet. Otherwise, when some students do asana, the center of gravity under their feet is always outward. In the long run, they will form O-legs and lose the beauty of their legs.
The second is to lift the buttocks. If your hips are bent, your thighs will look slender, which is of course beneficial to reproductive health. So when you stand on your legs, don't forget your hips. There are many actions to help hips tilt up, and tiger style is the first choice, which can not only improve hip lines, but also eliminate fat in thighs and abdomen; In addition, soldiers, locusts, bridges, tables, bows and bows can all lift hips.
All-around tiger style
The third is to lengthen the leg lines. Forward flexion is a very good way to stretch thigh muscles. Do more stretching like this, and your thighs will be straight and long. But in order to achieve good results, we must pay attention to lifting the muscles around the knee joint and stretching when tightening the thigh, which is not only safer and more effective, but also better shows the slim and straight thigh you want. In addition, there are cow-face postures that can better eliminate the fat on the outer thigh, baddha konasana and Sitting Angle postures can eliminate the fat on the inner thigh, while Dove postures and Ha Numan postures can be extended to the whole thigh.
Conclusion: Yoga has a good plastic effect, but beautiful women who come into contact with yoga should pay special attention to practicing according to their own situation and not challenge themselves. Let's learn the stovepipe yoga moves I counted for you.
Skinny leg yoga