1, fast stovepipe yoga
1, one-legged dog type
Start with the downward dog pose, with your feet together and your thumbs together. Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees. Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine. Keep your feet and head as close as possible. Keep this action, take five deep breaths and then relax.
2. Sprint style
Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands.
Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.
3. Side-opening lizard style
Start with the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum. Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability. Look ahead and take five deep breaths.
4, sideways exhibition
Start with the side lizard pose, straighten your bent knees and stand firm with your legs. Move your legs a few inches inward, close to your hands. If your ligaments are flexible enough, you can also stick your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga blanket. Keep this action, relax and take five deep breaths.
5, one leg flexion and extension
Start from a sideways position with your hands on both sides of your right foot. Bend the knee of the front leg and slowly stretch the left foot upward until a one-leg flexion extension is formed. Keep this action, or bend the left knee to strengthen the extension of the left thigh. Put your hands on the ground, or hold your left foot with your left arm. Try to keep your left heel close to your hips and raise your knees. Keep this action and take five deep breaths.
6. Fold one leg before sitting down
Let go of your left leg, put your hands on the ground, slowly bend your right knee, lower your hips, and then stretch your left leg forward until it becomes a sitting position. Lean forward and hold the right tibia and the back of your hand with your right hand. Grasp the tibia firmly with your right hand and move your body forward. Try to put your body close to your thighs and take five deep breaths.
7. Down Dog Style
Hands and feet on the ground, the body is lifted into an inverted V shape. Make sure your hands are shoulder width apart and your fingers are open. Feet are the same width as the span, heels are backward, toes, heels and hips are kept in the same plane. Relax your head, keep this action and take five deep breaths.
8. Stretch the half bridge
Start with the one-legged dog pose, slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible. Stick to this action, take five deep breaths and look at the outstretched arm or roof at the same time.
9. Sit on one leg and lean sideways.
You can start this action from the previous action, lift your body and twist it to the right. The right hand is supported in front of you, and the left hand bypasses the outside of the right leg and knee. If the degree of distortion is appropriate, keep this action. If you feel that you can stretch your body a little more, buckle your left wrist with your right hand and put your right hand on the inside of your left thigh. Keep this action and take five deep breaths.
10, supine knee flexion type
Lie on your back, land on your back, with your feet separated by a short distance, bend your knees, completely land your feet, straighten your thighs, put your hands behind your head, slowly lift your shoulders off the ground, and twist your face slightly to the right.
1 1, supine kick type
Lie on your back, slowly lift your left leg off the ground and point upward. Bend your right leg and lift it off the ground. Keep the surface of your right thigh perpendicular to the floor. Hold this position for at least 15 second. Keep your legs straight during this process.
12, push-ups
Lie prone, feet together, thighs on the ground, arms under shoulders, elbows bent 90 degrees, upper arms straight, back straight, face down, and keep this posture 15 seconds.
13, supine torsion
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.
14, sit still and bend your legs.
Bend your legs, sit with your feet completely on the ground, put your arms behind your back, put your palms on the ground, tilt your back slightly, lift your left foot off the ground, put it above your right knee, and straighten your left leg as much as possible.
15, press down to support the ground.
Stand up straight, take a big step forward with your right leg, turn your left foot outward by 45_, so that your right knee and toes are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground.
For the whole back, leg muscles, hip muscles, abdomen and waist muscles. Stretch your arms as far as possible and don't hunch over, which will expand your chest. This action is also very effective for tightening gluteal muscles.
2. What is good for stovepipe?
(1) Apples reduce lower body fat.
Apple is recognized as a slimming fruit, rich in pectin, which helps to promote gastrointestinal peristalsis, eliminate toxins in the body and control heat absorption. In addition, apples are rich in potassium, which helps to prevent leg edema. Malic acid can accelerate the metabolism of the body and reduce the fat in the lower body. Apples are rich in calcium, which can help reduce the excessive salt that causes edema in the lower body.
(2) Drain laver and reduce swelling.
In addition to vitamin A, vitamin B 1, vitamin B2 and other nutrients, seaweed also contains a lot of minerals and cellulose, which can help the human body to discharge excess waste and accumulated water, promote the metabolic function of the human body, achieve the effect of drainage, and thus reduce the phenomenon of leg edema.
(3) Bananas reduce fat and clear stool.
Banana is rich in cellulose, vitamin A, potassium and pectin, which has a good laxative effect. Moreover, bananas are rich in potassium, which can effectively eliminate edema, not only increase satiety, but also reduce fat accumulation in the lower body. Moreover, although bananas are high in calories, they are low in fat, so you don't have to worry about getting fat if you eat them in moderation.