Tools: A comfortable office chair.

Action steps:

1, extending "back" and "legs". First of all, the chair only sits on 1/3, with the right foot straight forward and the sole of the foot sticking to the floor as far as possible.

1, then put your hands on your left thigh and bend your upper body forward slowly 15 ~ 30 seconds. Go back to your original sitting position and do it on the other side. This action can help you stretch the muscles in the back, thighs and back of calves and relax the stiff lower body.

3. Stretch the "outside" of the thigh. First, sit firmly in the chair, keep your body straight and put your right foot on your left knee. Then slowly press the right knee with the right hand, hold the right ankle with the left hand, and stretch the lateral muscles of the right thigh. Hold for 10 second and then change sides. This action can help you relax the muscles outside your thighs and promote blood circulation.

4. First stretch the "back side" of the thigh, sit in a chair (sit firmly), keep your body straight, then lift your right thigh, bend your knees, put your hands around your knees, try to get close to your chest, and hook your feet up. Wait for 15 ~ 20 seconds, and then change sides. This action can tighten the loose fat on the back of the thigh.

Put a piece of paper between your knees.

Sedentary people often complain that their buttocks and thighs are thick, which actually has a lot to do with sitting posture. The correct sitting posture should be standing on your back and abdomen, not leaning on the chair surface.

If you lean back, your back muscles will be stretched, which will easily lead to low back pain for a long time.

However, if you can keep your waist straight and don't lean on our back, you can effectively reduce the accumulation of fat on your back, and at the same time stretch our spine and make our spirit more concentrated.

A sedentary person can put a piece of paper between his knees. Many people always cross their legs from time to time when sitting, which is not only easy to hunch over, but also hinders blood circulation. Restrain yourself with such a small piece of paper and stick your legs for a while.

sit cross-legged

Sitting cross-legged is the most relaxing action in stovepipe yoga. 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.

Forward flexion in sitting position

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.

Massage stovepipe method

Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate edema, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs. You can get more massage by soaking your feet at night.

Magic ball stovepipe method

While eliminating leg edema, we should also exercise calf muscles. Teach you a simple method, and two billiards-sized fitness balls will allow you to exercise your leg muscles at any time.

This method is very simple and practical. Whether in the office or at home, we can practice. Persisting in practice can make our thighs slim.

For people with thick calves, low-intensity exercise is the best way to exercise. Exercise calf muscles and massage the soles of your feet at the same time.

Besides, because your legs have to move back and forth, you can't cross your legs any more.