Today, I found a solution to the century-old puzzle that puzzles office workers and scholars! I am no longer afraid of summer, because my legs are too thick to wear skirts, and I am no longer afraid of being ridiculed as "elephant legs" or "pillar legs"! !

As long as you keep practicing these poses for a month, you can see the obvious effect of the poses, and you can also practice slender legs and different temperament. Let's have a look!

1. Warrior style

Warrior I, English name warrior poes, Sanskrit name Virabhadrasana I, Virabhadra means "warrior". It is a posture to exercise leg muscles and bones.

Practice method:

A. Start with your legs together in a mountain shape, with your body straight, your hips straight, your toes on the ground, and your hands on your sides;

B. Take a step back with your left leg, toes outward, feet facing left, feet touching the ground, and legs straight;

C. The right leg is half bent, the thigh is parallel to the ground, the calf is vertical to the ground, the span is straight, the spine is extended, and the chest is open;

D Raise your hands above your head and close them, lift your shoulders and open them, tilt your neck backwards, look at your fingertips, keep your posture for 30 seconds, and practice with your right leg.

2. Pyramid style

Pyramid is a posture to exercise the back and legs, which can help stretch the back and relieve back stiffness.

Practice method:

A. Stand with your legs twice the shoulder width apart and start to straighten, with your toes forward, your legs straight and your feet on the ground.

B Raise your hands above your head, with your hips as the midpoint, bend forward, hold your big toes with your hands, bend your elbows, stretch your back and spine, and keep the pose for 30 seconds. Repeat this pose exercise.

3. Simple sitting and twisting

Simple sitting and twisting is a way to exercise the spine. Abdominal organs can be massaged simply by sitting, and twisting can increase the flexibility of the spine.

Practice method:

A. Start sitting with your legs straight, your body straight, your hips straight, your spine extended, and your hands at your sides.

B, the left leg of the inner disc, the heel is placed at the root of the right leg, the right leg of the inner disc, and the heel is placed at the root of the left leg;

C twist the right side of the body, put the left hand on the right knee, support the ground behind the right hand, twist the right side of the head, and keep the shoulders perpendicular to the hips for 30 seconds.

Today's pose can relieve the pain and stiffness of shoulders, neck and back, strengthen the strength of ankles and knees, and reduce the fat of buttocks. Insist on practicing once a day, which is helpful to shape and cultivate yourself. Remember to insist. So much for today's pose. What posture do you want to see? Please tell Bian Xiao in the comments section! !