Stretching can't stop, improve muscles and legs, and reduce fat inside thighs.

Stretch thighs and arms, eliminate fat in limbs, reduce fat and shape.

Frequent leg muscle tension will make our leg lines thicker.

Stretching is very helpful for shaping the whole leg.

1, restore joint flexibility

2. Enhance the strength of tendons.

3. Prevent disuse muscle atrophy.

4. Prevent deep vein thrombosis and sciatica.

Action 1: bolt modification

(1) Kneel, knees together, feet and ankles together, arms hanging to both sides naturally, waist straight, and look ahead.

② Inhale, and extend the right leg to the right, so that the right foot and the left knee are in the same pocket, with the tip of the right foot forward or right, and the right knee should not be bent. Put your right hand on your calf and straighten your left hand to the right.

③ Exhale, the trunk and left arm are bent to the right, and the chin is slightly retracted. Keep 5-8 groups breathing, exhaling, and return to the initial kneeling position.

Action 2: bolt modification

(1) Kneel, knees together, feet and ankles together, arms hanging to both sides naturally, waist straight, and look ahead.

② Inhale, stretch the right leg to the right, so that the right foot and left knee are in the same bag, the right knee and calf are bent vertically to the cushion, the right hand is placed outside the right foot, and the left hand reaches behind the ear.

(3) Exhale, with the chest turned upward and the chin slightly retracted. Keep 5-8 groups breathing, exhaling, and return to the initial kneeling position.

Action 3: Long Bian

① Dog-style entry, inhalation, right foot stretching and lifting; Exhale from the right foot to the outside of the right hand; The right knee is aligned with the root of the second toe; Pelvis alignment; ② The hind legs and instep are attached to the ground, and the buttocks sink downward, feeling the extension of the front side of the buttocks; Push your hands to the ground, your palms are directly below your shoulders, and your spine is extended;

If you want to practice, you can bend your elbow and land, and then stay here for 5-8 breaths; With the deepening of breathing, strengthen it!

Action 4: Half-god monkey variety

① Enter from the downward dog style, with hands open shoulder width, fingertips pointing straight ahead, and the center of gravity shifting to the left foot.

② Inhale, take a big step forward with your right leg, put it on the outside of your right hand, put your palm on the ground, point your knees back, and put your instep flat.

③ Move the center of gravity backward, hook the toe of the right foot backward, press the heel on the floor, put your hands directly under your shoulders, stretch your spine forward and upward, and keep breathing for 5-8 groups.