Legs against the wall, correct posture.
1. Before practicing this posture, please confirm two things of your helper: the height and the distance from your body to the wall. In order to get more reasonable support for the body. If your body is stiff, the mat you use should be lowered; Legs are slightly away from the wall; If you are soft, you can choose to use a slightly higher pillow, closer to the wall. Your distance from the wall also depends on the height of the pillow you use: the shorter you are, the closer you are to the wall; The higher, the farther away from the wall. Try to move your body according to your mat until you find the most effective position for you.
2. At first, you are about 5 to 6 inches away from the wall, and then sit down along the right side of the wall (and your left side is almost close to the wall); Exhale, gently swing your legs up, lean against the left wall, and gently put your head and shoulders on the ground. If you can't put your feet on the wall smoothly, you can move your body slightly away from the wall until you can put your feet on the wall smoothly, and then move your body closer to the wall.
Your ischium doesn't need to lean against the wall, but you need to sink your hips between the pillow and the wall. Make sure that your upper body bends back slightly from the pubic bone to the upper shoulder. Bend your knees, press your feet against the wall and lift your pelvis so that the support can be raised a few inches and placed under your pelvis.
4. Relax the back of your head and neck, lie flat on the ground and relax your throat. Don't put your chin against your sternum. Instead, put your sternum close to your chin. If you feel that the neck of the spine is too flat, you can put a small pillow on the neck (you can roll it up with a towel). Let your shoulder blades open to the sides away from the spine, relax your arms and put them on your sides, palms up.
5. Keep your legs firmly against the wall and try to keep them vertical. Feel your femur and the center of gravity of your abdomen enter your torso from behind the pelvis. Soften your eyes, let them sink and focus on your heart.
6. Hold this position for 5 to 15 minutes. When you put down your legs, you can bend your knees first, let your feet step on the hips that are too high on the wall, and move the pillow out of your body. Then put down your hips, lean to one side and keep breathing several times. Exhale, get up and return to the sitting position.
Advantages of legs against the wall
1, relieve edema of thighs and feet.
This pose is very suitable for people with low blood pressure and sedentary everyday. By reversing the legs, it can promote the circulation of body fluids and alleviate all discomfort such as edema.
2. Relieve leg fatigue
As long as you hang your legs on the wall, you can relieve the tension of your legs and feet, and even relax your hips to some extent.
3. It's good to stand upside down.
Advantages of inverted three-dimensional posture: normal blood pressure; Let body fluids flow; Promote digestion. The handstand with legs up against the wall is not like handstand, which requires too much strength. It allows you to have a full rest and relax while practicing.
4. Calm the nervous system
Lean your legs against the wall and let your body relax deeply. Coupled with slow and regular breathing, it can stimulate the nerves of relaxation and digestion. In this state, the body's digestive efficiency is higher and fatigue can be recovered quickly. Keep practicing for a period of time, and your overall health will be obviously improved, and you will find it easy to keep calm.
Step 5 cultivate a cool head
As mentioned above, one of the greatest benefits of this pose is that it makes it easy for you to calm down and let all your thoughts focus on breathing and enter a state of meditation.
What's that leg against the wall?
Lifting the leg against the wall is an action in yoga, which refers to an exercise method in which the leg is 90 degrees perpendicular to the wall. This exercise method has many benefits, but because it is a handstand, it is best not to do it during menstruation.
How to fast stovepipe in summer?
1, rear leg
This action is very suitable for sedentary office workers. Many girls are prone to lower body edema. Doing more leg lifts can not only effectively stovepipe legs, but also effectively exercise hip muscles. The action is simple. Grab the back of the chair, straighten up, and then do leg lifts later. Lift your left and right legs 50 times each.
Step 2 wipe
Scraping can be regarded as the most effective stovepipe method, but it is best to use it together with essential oil, which can reduce skin friction on the one hand and effectively achieve stovepipe effect on the other. Actually, you can watch TV, as long as you massage hard up and down. The stovepipe effect is steel.
Step 3 stand at attention and kick obliquely
What does it mean to stand at attention and kick obliquely? Just stand up straight, hold your hands in a fist shape, put them on both sides of your waist, take a step forward with your right foot, kick your left foot diagonally to the right, take it back, and then change your right foot. Repeating different exercises can make your legs stronger.
Step 4 massage to tighten muscles
Massage is the fastest way to stovepipe. Most girls have leg edema, so the quickest way to stovepipe is to rub some massage cream on your calf, and then massage it up and down to tighten muscles and stovepipe.
5. Massage with hot water and cold water when taking a bath.
Be sure to wash standing when taking a shower, which can also help you consume more calories. Rinse with hot water for two minutes and massage your thighs with your hands; Then wash with cold water for two minutes, and then massage your thighs with your hands. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.
Step 6 ride a bike
Cycling is a good activity to reduce thigh muscles. It is fun and can lose weight, killing two birds with one stone. In your spare time, you can go out by bike to play in the suburbs or nearby parks. Personally, I like this kind of exercise very much, because riding a bike can reduce the fat on my thighs very well. In the process of cycling, you can exercise your thigh muscles well, so that they can get enough exercise, and the excess fat on them will easily disappear.
7. Do leg lifts.
After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat.
8. Stand for a while or take a walk after dinner.
Don't sit still after eating, it will make your fat accumulate on your thighs and buttocks. It's nice to wash dishes and clean the kitchen. You can stand for a while. Do you know that?/You know what? Do you know that?/You know what? Standing for half an hour after a meal can prevent fat from accumulating in your lower body. If you have time, you can go out for a walk after dinner. Go out for a walk after dinner to exercise thigh muscles, consume inhaled calories, achieve the purpose of slimming thighs and make yourself healthier.
9. Practice yoga
Yoga takes a long time to see the effect, so yoga can not only eliminate body fat, but also shape slender lines and perfect posture through stretching. Standing and stretching on one leg is most suitable for stovepipe. It can not only stretch the legs, but also enhance the strength of the legs and exercise the sense of balance.
10, jump rope
Studies have shown that skipping rope 10 minutes is equivalent to jogging for 30 minutes. At the same time, skipping rope has a certain exercise effect on the cardiopulmonary system. Skipping rope is a low-cost and high-energy sport. But when you start to practice skipping, you can have a rest, but the rest time should not be too long, otherwise it will affect the exercise effect. Long-term exercise will tighten your legs.
1 1, squat down
Squats also have a good effect on stovepipe. Squat can focus on the lateral and medial muscles of stovepipe, and pear-shaped MM needs to practice squat more. When practicing squats, you can also watch TV or read books to divert your attention, which not only makes the practice easier, but also saves time. Squats take 20 to 30 minutes to be effective. Squat has higher requirements for knee joint, and MM with joint injury should practice seriously.