Abdominal muscles: Pole dancing can also practice abdominal muscles and gluteal muscles. For example, if you circle around a steel pipe, you must tighten your abdominal muscles to complete various actions. As soon as you relax, your center of gravity will drop immediately.
Arm: Pole dancing relies on the muscle movement of the arm, breaking all the records of "body shaping" and gathering the strength of the whole body. Beginners will have beautiful muscles in six classes.
What kind of exercise can stovepipe?
Exercise 1:
Sitting and lying for a long time every day will cause the thigh and thigh muscles to relax, which will make the legs easy to accumulate fat. It is difficult to tighten muscle lines only by doing yoga or ordinary exercise. For example, in the gym, dumbbells or weighted resistance training equipment can be used to achieve the goal of stovepipe, which will also stimulate muscle growth. In fact, thighs, calves and thigh muscles are the most powerful muscle groups in the human body, and proper stretching exercise has a good slimming effect.
Side kick
For muscles: maximus and lateral muscles.
Action: Support the body with the back of the chair, stand upright on the chair sideways, and fasten the fitness belt at the heel. Straighten your feet together, kick your right foot forward 8- 12 times, and then make your left foot. The action force point is in the lateral muscle, so be careful not to bend backwards, and the effect will be good.
Sit and kick
Muscles: musculus maximus.
Action: Sit in a chair (it is recommended to fix the position of the chair to avoid moving), use the back of the chair as an armrest, and fasten the fitness belt with both feet and heels. Straighten your feet together, then kick your right foot up 8- 12 times, and then make your left foot. The force point is in the largest muscle.
Exercise 2:
Physical beauty needs a pair of long legs. Many women often regret that their legs are not slender enough, and it is easy to accumulate fat, which is more destructive to physical beauty. If you don't want to worry about a pair of gourd legs, then act quickly.
Leg press action method:
1) Stand up straight, look ahead and put your hands on your waist.
2) Move your left leg forward 90 degrees, pull down your right leg, and keep your knees on the ground. Practice left and right legs alternately for 30 times.
marking time
1) Stand on the brick with your legs open.
2) Lift your left leg and focus on your right leg. Then step on the brick with your left leg and lift your right leg immediately. Practice your legs 30 times.
Exercise 3:
Soft and firm muscles are the premise of shaping beautiful legs. Through all kinds of soft exercise exercises introduced below, practicing every day can not only improve the original imperfect leg shape, but also make it more beautiful and slender.
Foot pad exercise
(Left) Step 1: Take a drink bottle in each hand, and naturally hang your arms at your sides. Stand with your feet slightly open and your back straight.
(Right) Step 2: Exhale and slowly lift your heels; When the heel is raised, inhale again and slowly lower the heel. Repeat 10 times.
One-pad foot exercise
(Left) Put the chair in front of your body, with your left hand hanging down naturally and your back standing straight. Grasp the back of the chair with your right hand as a support, lift your right foot, and stand on one foot only with your left foot.
(Right) While exhaling, slowly lift the heel of your right foot. After lifting the heel, inhale and slowly lower the heel. Do the same action when changing. Repeat 10 times.
In addition to strengthening leg exercises, legs will also teach you another recipe, so that you can have a pair of slender legs while enjoying delicious food.
Preparation: 2 cabbages, 3 celery, half a spoonful of rice vinegar, a little sugar and a little salt. Remove the hard core from the cabbage, cut it into filaments, and cut the celery into small pieces for later use.
Practice: put the chopped cabbage and celery into a container and pour in the stirred rice vinegar.