The six movements of thin thighs can only be done by exercise, but many people can't start with how to exercise and feel thin. Many people will have such problems. Here are six movements about thin thighs.
Six movements thin thighs 1 riding a bicycle to retreat.
Hold up your ass with the strength of your waist and step with your feet in the air. Pay attention to the position where your hands are placed, and your hands should be parallel to help your body balance and avoid sports injuries.
Kicking and hip lifting
Don't kick back too quickly. Try to extend it to your limit, and then pause for 5 seconds before recovering. In the days to come, you should do 10 ~ 15 times at least once, not only to touch the flesh on the back of thigh, but also to tilt little ass!
Semi-squat swinging leg type
Like squatting, the front side of the thigh will be very sour. At this time, you can also add a slight swing of the inner and outer thighs to exercise the muscles of the inner and outer thighs, five times in a row, each time 1 minute.
forward lunge
Enhance the muscle strength of the front thigh and lengthen the muscle lines of the back thigh. From thigh beauty to calf beauty, you can lengthen all leg lines! Left and right feet 15 times, each lasting 10 second.
Side leg lift
Very common stovepipe movements, so I won't go into details! It should be noted that the buttocks should be retracted inward, and the whole body should be in a straight line as far as possible, and the amplitude of high and low swing should not be large. The point is to be slow and light. This action can also be done conveniently when watching TV, and it will be more effective to remember it several times!
Success v-leg
This posture not only exercises the most difficult fat on the inner thigh, but also exercises the abdominal muscles! Usually you will sweat after doing it a few times, but you must not abandon people who love beauty! At least 20 times at a time, and then slowly increase the number of times after the muscle strength gets better, and the consequences will double!
Lie on your back and put your hands on your pelvis. Then lift your legs up, perpendicular to the ground, and straighten your toes. Keep your upper body still, spread your legs to both sides to form a "V" shape, stay for a few seconds, and then return to the closed position.
Thin thigh 6 movements 2 1, half lotus matsyendrasana
Practice: sit up straight, straighten your legs forward, bend your left leg on your right thigh, and put your feet up. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body right, put your right arm back, and hold your left waist with your right hand. Inhale, then exhale, at the same time, turn your head and upper body as far as possible to the right, keep breathing naturally for 20 seconds, and switch to the other side.
2, triangle rotation type
Practice: Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
3, cat arched back type
Practice: Kneel down, sit your hips on your heels, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart. Inhale, look up, tuck in, and tilt your hips. Hold for 5 ~ 10 second. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
4. Fish style
Practice: lie flat with your legs straight and close together. Inhale, arch your back, lift your torso off the ground, put your chest on it, raise your head and gently press your head to the ground. Keep your arms straight and crossed, and lift your feet off the ground at the same time.
5. Side angle extension type
Exercise: Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height with your palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple. Hold for 30 ~ 60 seconds, breathe smoothly, inhale and get up, and repeat on the other side.
After learning yoga moves and slimming your thighs, you will start exercising every day. Many people are unwilling to insist, so there will be no obvious changes in their legs. Yoga is aerobic exercise, and persistence is the most important thing. Only by persisting can we see the day of losing weight. So we must persist, persist, and persist.
Six movements of thin thighs: the first style and the burning sprint style.
Although this posture looks like a runner stretching, I assure you that it is very effective in tightening the inner thigh. In addition, this posture can also stretch your ligaments well.
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 your bent knee, and put your hands around your right ankle. 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.
4 style stovepipe yoga
Torsion goddess
Start with the downward dog pose, inhale and put your right leg between your hands. Lift your body and turn your body to the left. Turn your heel inward, bend your knees, and slowly squat down until the quadriceps is parallel to the floor and become a goddess. Tighten your hips so that your shoulders and legs are on the same plane.
Relax the right arm inside the right leg. Straighten your left hand, slowly move to your back, and put your fingers on the inside of your right leg.
Press the heel evenly, keep this position and take five deep breaths. Then relax and repeat this action on the other side.
Stretch standing straddle type
Start with the goddess pose, tighten your legs and turn your heels outward to the top of your feet. Inhale and put your hands up.
Push your legs hard to the ground, exhale, keep your back upright with your hips as the center, and move forward until your torso is parallel to the ground. Tuck in your abdomen, move your center of gravity forward and let your toes exert their strength. If this action exceeds your back, you can put your hands on your hips or thighs for support. Hold this position, take a deep breath, retract your feet and relax.
Weight loss yoga fourth style, reverse warrior
This action begins with a downward dog pose, with both hands and feet pressed to the ground.
Inhale and move your right leg forward between your hands to form a warrior posture. Then open your crotch, arms, shoulders and chest and become a soldier.
These are all yoga stovepipe movements. When doing these actions, you must persist, which will be of great help to thin thighs. Yoga stovepipe effect is very good, and these practices are suitable for all kinds of people to choose, and some men can also choose these actions when they want to stovepipe.
Thin thighs 6 movements 4 thin thighs:
1. Hands crossed behind your head, legs apart, slightly wider than your shoulders.
2. Inhale and squat slowly. Hold your head up and chest out when squatting, and be careful not to leave the ground with your heels.
At this time, we stand up slowly, exhale at the same time, and repeat this action for 24 times.
Beautify the curve of hind legs: the legs are upright and shoulder-width. Hands droop naturally, hold a dumbbell of 1-3 cm, lean forward, and fully stretch the hamstring muscles until the muscles behind the knees feel tight.
Slender inner thigh:
1. Lie on your side on the floor with your left side down and your right foot behind your left foot. Bend your right knee and land on your feet.
2, exhale slowly, and tighten the inner thigh, slowly lift the left foot, the position of the left ankle must be higher than the toe.
3. While inhaling, we keep this action for 5 seconds and repeat it 20 times.
Beautify the curve of hind legs:
1, legs upright, shoulder width. Hands droop naturally, hold a dumbbell of 1-3 cm, lean forward, and fully stretch the hamstring muscles until the muscles behind the knees feel tight.
2, the back can be slightly bent, and the upper body leans forward as much as possible. When you lean forward, your arms should still droop naturally. After 3-5 seconds, return to the previous action. Repeat the action 10-20 times, but be careful not to bend your knees.
Muscles on the front side of slender thighs:
1, kneeling, hands behind your body.
2. The upper body slowly leans back until the muscles of the front thigh are fully stretched, and the action stays for about 30-60 seconds. This action should be gentle. If you can't lie back completely, don't force it. Do your best.
Crazy air bike riding: This local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and kick your feet like riding a bicycle, 200 ~ 300 times a day. After finishing, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for eliminating the fat at the root of the thigh!