1, legs with water bottles
Action process: Sit in a chair, tuck in your abdomen, take a deep breath, and put an unopened bottle of mineral water between your legs. Squeeze mineral water slowly for 5 to 10 second. Repeat 5 times.
2, sitting posture hip flexion
Action process: Sit in a chair, tuck in your abdomen, take a deep breath, and raise your left knee above your waist for 5 to 10 second. Switch to the right again and repeat 5 times.
Supine stovepipe
Lie on your back and lift your legs
Lie flat to the left, put your left hand on your head, tuck in your abdomen, keep your left knee at a 90-degree angle, keep your right hand in front of you, and keep your right leg straight in front of your hips. Keep your legs above your hips for 2 seconds and slowly lower 10 cm.
Vertical chimney
1, knees straight
Action process: stand upright, shift the center of gravity to the right leg, and keep the spine upright. Slowly bend your knees when exhaling, lift your left foot backwards, and put it down when inhaling. Repeat 10- 15 times. Change your right leg.
2. Auxiliary lunges and squats
Action process: the feet are lunged, the front toes are in front, the heels are off the ground and the toes are in front, the upper body is upright, and the hands are supported by furniture such as chairs. The back knee slowly sinks, and then slowly rises to the starting position. Repeat 10- 15 times. Switch to the right.
3, side legs (reduce thigh fat)
Stand up straight, spread your legs apart, put the dumbbell on your shoulders, squat down and slowly pull your legs out to the right, with your right knee above your big toe (do not exceed your toes), keep it for 2 seconds, keep your upper body upright, move your body, put your center of gravity on your heel, slowly return to the middle, and move your body in the opposite direction. Repeat.
4. Squat jump (overall stovepipe)
Stand with your feet apart, wider than your shoulders, with a dumbbell in front and your center of gravity moving to your heel. After continuing to squat, jump up and raise the dumbbell arm to your head. When jumping up, the elbow joint is locked and the abdomen is closed.
5, lunge squat (outer thigh)
Hold dumbbells on both sides of your body, move your right leg forward at a 90-degree angle, bend your knees until your right knee touches the ground, squat down on your hips, and then slowly restore.
6. Bend forward with dumbbells.
Hold your chest out, stand upright with your legs together and put dumbbells in front of your legs. Bend forward slowly until your upper body is parallel to the ground, keep your back straight, focus on your heels, and slowly recover.
7. Windmill kicks
A, upright, arms on your head, gently turn left, left foot outward, right foot forward, lift your heel, and keep your right leg and back straight.
B, the left knee is 90 degrees. When your arms move to the sides of your left leg, keep your right foot on the ground and stand back.
For the above stovepipe movements, everyone should do at least two groups of movements according to their own situation, and it is best to use dumbbells of 5- 10 kg, which will have unexpected stovepipe effects!