Yoga on the inner side of thin thighs I. Triangular rotation
Exercise:
1. 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.
2. 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.
3. 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.
Note: the holding time on both sides should be the same.
Second, the bridge variant.
Exercise:
1. When inhaling, lengthen the distance from the top of the head to the pelvic floor. When exhaling, push your knees forward a little, keep your feet parallel, and tuck in.
2. Raise your hips when inhaling, continue to lengthen the distance from the top of your head to the pelvic floor, and stay for 5 to 10 breaths; Hold your hips for protection when exhaling, but don't put your body weight on your hands.
3. Inhale again, lift one foot, bend the leg 90 degrees, and keep the thigh perpendicular to the floor.
4. Exhale and straighten the calf, extend the leg upwards, and stay for 5 to 10 breaths. Inhale again and return to the leg flexion position. As in step 3, lower your legs while keeping your pelvis still while exhaling. The steps of changing sides are the same as above.
Third, the side angle extension type
Exercise:
1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, 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.
2. 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.
3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.
Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.
Fourth, simplify spinal torsion.
Exercise:
1. Sit up straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.
2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.
3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Switch to the other side.
Note: Don't bend over.
Five, half lotus lotus
Exercise:
1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.
2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
The scientific method of stovepipe 1, lateral leg lifting to eliminate fat on the inner thigh.
Leg-lifting exercises can exercise the muscles inside the calf, help burn fat and eliminate the fat inside the thigh. Lie on your side, one hand on the yoga mat, one hand on your waist, the other leg on your side, and 20 in a group.
2. Kick back to eliminate the fat on the inner thigh.
Kicking is also one of the most effective ways to thin the inner thigh fat. Don't kick back too fast. After kicking the leg backwards, bend the leg and lift it to the waist, then return to the original position and repeat the exercise.
3. Press the side leg to eliminate the fat on the inner thigh.
Leg press has positive pressure legs, lateral leg press and posterior leg press. Among them, leg press can exercise to the inner thigh most. Body side to the floor, left leg bent, right foot extended, feet on the ground. Be careful not to bend your right leg and knee, hold on for 30 seconds and change your other foot.
4. Lift your arms sideways and squat to eliminate the fat on the inner thigh.
When you finish this action, please focus on the inner thigh instead of the hip.
Stand with your legs apart, shoulder width apart, and your toes slightly outward. Hold the dumbbell with both hands and squat slowly until you feel your knees directly above your ankles. Raise your arms at your sides at the same time until you are close to shoulder height. The dumbbell in your hand should be on the same vertical line with your calf, and you should be able to see the dumbbell in your hand in your field of vision.
Retract, stand upright and return to the starting position. Three groups, each group 15 times.
5. The glider lunges to eliminate the fat on the inner thigh.
This sport mainly affects the legs and buttocks. When you slide your legs back and forth, your inner thigh muscles are also exercised.
Stand up straight, spread your feet slightly and let your right foot step on the plastic cover. Half clenched hands, palms facing each other. When you finish the whole movement, always put your hand on your chest to help you keep your balance.