1, stovepipe yoga tutorial
First, the supine kicking posture of stovepipe yoga
Step 1: 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.
Step 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.
Second, 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.
Third, the warrior style.
Stand, take a big step forward with your right foot, bend your knees, put your left leg behind you, keep your left calf close to Abu Dhabi, and straighten your thigh. At the same time, lower your hips, straighten your back, put your hands on your right knee, open your shoulders back and look straight ahead.
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Fourth, 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.
Five, supine one leg lift
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.
Six, standing one leg lift
Stand with your left foot on the ground, lift your right foot off the floor, bend your right knee 90 degrees, straighten your thighs, straighten your right foot to the floor, straighten your back, put your hands on your waist, open your shoulders backwards, hold your chest out and abdomen in, keep your legs tight and straight, and repeat on the other side.
Seven, sitting forward.
Sitting posture: the right leg is straight on the floor, the left leg is bent, the sole of the left foot is close to the inside of the right thigh, the back is straight, the body leans forward slightly, the right hand is firmly on the outside of the right calf, the left hand is firmly on the left foot, and the right leg is straight. After a while, you can change your left leg and repeat.
2, the method of fast stovepipe
1, reverse expansion
Standing or sitting for a day will make the calf swell and look thicker than it really is because of poor blood circulation in the leg. We can lie flat on the bed and lift our legs close to the wall for half an hour before going to bed every day. This method can reduce the edema of the legs. If you feel that you can't stick to it, you can also tilt your calves when you sleep, which can also have the same effect.
Tips: It should be noted that if the heart is not very good, it is best not to use the latter method.
2. lunge and squat
Feet are lunged, front toes are in front, rear toes are off the ground, upper body is upright, and hands are placed on furniture such as chairs as support. The back knee slowly sinks, and then slowly rises to the starting position. Repeat 10- 15 times. Switch to the right.
Step 3 swing your legs on your stomach
Lie prone on the bed, bend your elbows with your arms, support the bed with your elbows, hold your chin with your palms, then leave the bed above the waist, put your legs together and bend your knees, lift and relax your calves so that they form a 90-degree right angle with your thighs, and flatten your pelvis so that your front abdomen, pelvis and thighs are attached to the bed.
Then the left and right calves alternately swing in the upper direction, so that the heel touches the hip. When swinging, the thigh muscles stretch and the knees leave the ground. Pay attention to put the calf back in its original position after the heel touches the hip, and try to keep the angle between the calf and the thigh less than 90 degrees.
4, half squat exercise
Spread your legs shoulder-width apart, then slowly squat down, remember not to squat completely, and squat half as if you were riding a horse, then get up and repeat this 50 times a day. 10 minute.
5, chair stovepipe
Sitting at a desk during the last shift, the legs are easy to get fat due to lack of exercise. You can use the opportunity of sitting to do some exercise to lose weight and achieve the dual effect of eliminating fatigue and stovepipe.
Practice: A, sit in a chair, hold both sides of the chair with both hands, fix your body, lift one foot, straighten your knees, and keep it for 30 seconds. B, then change the other foot to do the same action.
Tip: It should be noted that while straightening your knees, don't move them.
6, leg press twist a head.
Lie on the bed, stretch your legs forward, bend your right leg across the left side of your left leg, put your left foot on the bed, hold your right knee with your left hand and fix it, and stretch your right arm to the right. Then the left hand exerts a slight force, pressing down the right knee, and at the same time turning the head to the right, looking to the right, stimulating and stretching the muscles of the right thigh, alternately exerting force several times.