The most effective way to stovepipe.
1, step on the bike backwards, hold up your ass with the strength of your waist, and step on your feet in the air. Pay attention to the position of your hands, keep your hands parallel, help your body balance and support, and avoid sports injuries.
2. Kick your legs and lift your hips. Don't kick back too fast. Try to extend to your limit, then pause for 5 seconds, and then return to your original posture. Do it at least 10- 15 times at a time, which will not only touch the flesh on the back of the thigh, but also make little ass stand up!
3, half squat swinging leg style, the thigh will feel very sour after squatting, then you can swing the inner thigh slightly and exercise the muscles of the inner thigh 5 times, each time 1 minute.
4, lunge, strengthen the muscle strength of the front side of the thigh, extend the muscle line of the back side of the thigh, from the beauty of the thigh to the calf, you can lengthen the whole leg line! Left and right feet 15 times, each lasting 10 second.
5, side leg lifts, very common stovepipe movements, so I won't go into details! It should be noted that the buttocks should be retracted inward, and the whole body should be in a straight line as far as possible, and the fluctuation range should not be large. The point is to be slow and light. This action can be done conveniently while watching TV. The more times you remember it, the better the effect.
Exercise method of stovepipe
One: Kicking shuttlecock, the main function of kicking shuttlecock is stovepipe. When kicking shuttlecock, the legs, feet, waist, buttocks, knees, ankles and other parts are fully exercised, which can accelerate blood circulation, promote metabolism and increase vital capacity. After exercise, you should help your legs and rub your muscles to avoid turning them into hard muscle legs.
Two: Half squat, take a deep breath. First of all, stand up straight with your feet together, your knees together and your feet big. Then squat slowly with your knees together until you stop in a semi-squat position 10 second. Get down on the receiver, remember to straighten up, then take a deep breath and stand up. Change feet and merge, knees together, feet eight. Do it again.
Three: Hold the wall and stretch your legs, stand with your feet slightly apart, and hold the wall with your palms. Open your feet back and forth, bend your knees at the front and lean forward. Keep the heel and head in line. Don't leave the heel behind, be sure to stick to the ground.
Step 4: stand on tiptoe, use the stairs, hold the railing, stand on the edge of the steps, press your heels down, then stand on tiptoe and press down again. This is a leg. Then stand on tiptoe at the edge of the stairs, press your heels down, and bend forward if you can. The whole exercise is to stretch the calf muscles.
Five: pedaling exercise, do bicycle pedaling on your back, don't pedal too fast, it's easy to get tired too fast. It is suggested to do it 40 times at the beginning and gradually increase it to 150 times each time.
How long should stovepipe persist to be effective?
Kicking is best done before dinner or an hour later in the afternoon, not before going to bed. It's best to last more than half an hour. There is no time limit. You must stick to it. After 5 months, the effect of stovepipe is very obvious. Before going to bed, lie flat on the bed, put your hands on your head, lift your feet and bend, and kick for about three minutes from fast to slow. You can repeat it with your left foot and right foot until your legs are sore. Don't start too fast, lest you get tired after a long time. The action and way of kicking are relatively free, and it can be fast or slow, which needs to be decided according to your own preferences and physical condition. After kicking for a while, people can fall asleep slowly.
Should stovepipe control diet?
Yes To have straight and symmetrical legs, you must take enough calcium. Protein and vitamin D can increase the absorption of calcium, so eat more fish rich in protein and dried bamboo shoots rich in vitamin D. You should get into the habit of eating dried fish and milk on weekdays (to reduce the intake of milk fat, you can drink low-fat or skim milk). Excessive salt intake is not conducive to leg fitness. Once the salt in the body increases, the body will adjust the salt concentration to a certain state, which requires a lot of water, leading to the accumulation of water. If the excess water in the body is difficult to excrete, there will be problems in metabolism, renal function will be weakened and swelling will occur. Once leg fat is accumulated, it is not easy to lose it. It is very important to strengthen the metabolism of fat and sugar, and the secret lies in vitamin B group. Vitamin B 1 can convert excess sugar into energy, and vitamin B2 can promote fat metabolism. Insufficient intake of vitamin B group will not only lead to leg fat, but also cause backache due to easy fatigue, so we should pay attention to a balanced intake of vitamin B 1, B2, etc.