Correct the leg yoga pose, every girl wants to have a pair of straight legs, but many girls' legs are not perfect. There are many ways to make their legs beautiful. You can exercise by correcting the leg yoga posture. Let's have a look!

Correct the leg yoga posture 1 1, and stand against the wall.

To have a good figure curve, daily beauty is the key! Joanne's weight loss secret mentioned the skill of tightening the lower abdomen at any time, so that he can hold his head up and hold his chest at any time, and he can silently slim down the lower abdomen and build abdominal muscle lines!

However, if you want to integrate the matter of "reducing abdomen at all times" into your life, you need some skills to make your body muscles have natural memories, so the yoga teacher will stand against the wall first!

The action is super simple. Hands are naturally attached to the sides of the body, and the head, shoulders, hips, calves and heels are tightly attached to the wall.

When maintaining posture, remember to tighten your abdomen and buttocks, and keep your knees and ankles as close as possible. This will consciously stick to the wall 10 minutes, which will not only correct the leg shape, but also practice tight lines and slim down.

Step 2 stand up

Toe toe is not limited by time and space. It can be said that it is a sport with very high CP value, which has the effect of strengthening thigh strength and eliminating leg edema, and you don't have to worry about long muscles when you do more!

You can continue to stand against the wall. When your feet are together, you can stand on tiptoe and relax again. Several times a day, you can unconsciously achieve the effect of correcting leg-type stovepipe.

3. Objects crouch slightly

Looking at the full-length mirror, if you find that your leg shape is close to the coach's demonstration, your knees are together and your calves are everted, but your ankles can't be together, it is an X-shaped leg.

In the action, we put a book or a pillow between our knees and then squat down slightly. After squatting for 15 seconds, we get up and rest to correct our leg shape.

I recommend that you do it again during the commercial while watching TV or following a drama, and you can do the exercise well before you know it!

4. Hip bridge

For most girls, the hip bridge is much easier to do than squatting or sticking to the ground, and it is very effective in strengthening hip muscles, improving hip lines, making legs look slender, and also helping to improve pelvic forward tilt.

After we lie back on the yoga mat (or on a hard bed, the mattress should not be too soft ~), our knees bend and our feet completely step on the floor.

Then, imagine a force pushing your ass on the floor and pushing your ass to the limit of the sky. At this point, your knees will be at right angles, your chest, waist and buttocks will be horizontal, and your chin will contract, as if squeezing your chin.

5. Kneel down and lift your legs.

This action can improve the protrusion of the front side of the thigh and correct the overstretching of the knee, which has a great relaxing effect. I think doing it before going to bed is very helpful to sleep.

It doesn't matter without elastic belt. We can use elastic socks instead. When preparing, we let elastic belt bypass his ankle and hold both sides of elastic belt.

Then, we tighten elastic belt with our hands, keeping our thighs close to the ground 15 seconds, and then increase the tension to lift our legs off the ground 15 seconds. Repeat 10- 12 group and rest. It's nice to straighten and lengthen your legs every day ~

Correcting Leg Yoga Posture 2 3 Yoga Actions Correcting Leg Shape.

Exercise 1: Stretch the back of the leg.

For people who stand for a long time, often wear high heels or like running, it is especially easy to have calf muscles, and this group of stretching exercises can make leg muscles feel expanded and will not agglomerate into radish legs! It is especially important to note that the front toes must be hooked backwards during the action, so that you can feel the muscles stretching behind your legs!

Exercise 2: Frogs stretch their legs.

Let's lie on the ground naturally, with our feet facing each other, try to touch the ground with our hips and feel the tension on the inner thigh.

After the action lasts 10 second, straighten your legs and rest. For beginners, or people with stiff bones and muscles, it may be a little uncomfortable at first, so try to take your time. The key is perseverance, and the leg shape will gradually become thinner and straighter!

For people with soft bones and muscles, you can also try this frog leg kicked by a Korean coach, which can strengthen the stretching force of the inner thigh through the wall, and at the same time, add the changing action of the left and right leg pressure to make the curves of the waist, buttocks and legs more slender and beautiful.

Exercise 3: Embrace your knees and relax.

Finally, we can relax the excessively tight muscles and joints by holding our knees in our hands. At first, one side holds the knee, and the left and right sides hold the knee for 20 seconds respectively.

Then, hold your knees for 30 seconds at the same time, and then rest and relax. Special attention should be paid to the action of hugging your knees and stretching your chest as much as possible, so that you can feel the muscles of your hips and thighs more clearly!

Symptomatic stovepipe according to leg type

1, running

Some people think that running calves will become thicker, mainly for the following reasons: some people feel tired and tight when running, so they think that calves are "long and thick";

In fact, this is just an illusion; Second, the method is wrong. High-intensity, intense anaerobic exercise may make the calf grow muscles, resulting in thick legs, while aerobic exercise consumes sugar, fat and amino acids in the body, only subtracting excess fat.

The slimming method to avoid calf thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration.

Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1-2 hours at most. The speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise, but it should not be too slow, otherwise it will not play the role of exercise.

Step 2 swim

When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Filtering in water can reduce the impact of the ground on the bones when the ground moves, reduce the probability of bone aging, and make the joints difficult to deform.

The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.

Therefore, for legs that want to keep moving in the water, the effect is particularly great. Of course, everyone must do enough warm-up exercise before swimming.

Step 3 jump rope

Skipping rope is a very effective aerobic exercise. In addition to the general benefits of filtering, it has many unique advantages. Skipping rope consumes 400 calories every half hour.

It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages.

Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.

Step 4 ride a bike

Cycling is an aerobic exercise and has a good effect on stovepipe. Cycling can repair the curve of the leg and delay the formation of leg muscles.

If you spend an hour every day, you can practice the sections with steep slopes. Increase the frequency of climbing, so that your legs will become slender after 2 months, but remember, after exercise, you should not sit for a certain period of time, but try to stand. Stand until you sweat.

Recommended stovepipe tricks

1, get down quickly

Stand with your legs open wider than your hips, with your toes pointing outward and your hands crossed behind your head. Adjust your center of gravity. Imagine sitting in a chair and squatting while inhaling. Push your heels hard, and always be careful that your knees don't squat more than your toes.

Squat as hard as you can, and then return to the original action with heel strength while exhaling. Remember to hold your head up and chest out when doing it, and look straight ahead.

Note: Do this group of actions as soon as possible. 10- 15.

2, squatting while walking

After a quick squat, keep the squat posture and immediately start squatting on the room or floor. When squatting, try to keep your hips down, use the same heel force, look up and look straight ahead. Remember to balance your center of gravity.

Note: This routine must take at least ten steps (in other words, five times on each leg).

3, wide squat jump

After walking and squatting 10, keep the same wide squat posture, and then start taking off in the air. Jump as high as you can, then land and squat all the time. You can put your hand in the air when you jump.

Tip: When you go down to the ground, try to be as light as possible. First, land your feet on the ground, and then when you return to the squat position, your center of gravity moves back to your heels. Remember to keep the center of gravity balanced during the whole process.

Note: This routine needs to be done five times.