Methods and skills of fast stovepipe

First, squat forward.

1, in a spacious place, the feet are separated, wider than the shoulders, the toes are outward (outside the soles of the feet), and the knees are beyond the toes;

2, straight back, chest, abdomen;

3. Keep this posture, one step at a time, expand the steps as much as possible, and then turn around and walk back to the starting position;

4. Complete 20 steps, or until your feet are sore.

Half-squat forward movement is beneficial to exercise your inner thighs and buttocks, and make your leg muscles and buttocks muscles firmer. I suggest you choose a relatively empty room, living room or office corridor when doing this action, so that there is enough space to increase the distance in front and improve the intensity of exercise.

Second, hold the ball and lift your legs.

1, stand up straight, hold the ball with your right hand, and raise and straighten your left hand, parallel to your shoulders;

2. Within the controllable range, lift your right foot off the ground, to the right side of your body, and keep balance and abdomen. Put your legs down, but don't touch the ground. This action is similar to the next action-leg balance, but at the same time keep the center of gravity;

3. Repeat right leg 10 times;

4. Hold the ball with your left hand and repeat the action of the right leg above.

5. Do 10 exercises on the left and right legs twice.

Through this group of exercises, pay attention to the balance between our legs and center of gravity.

Third, leg balance.

1, stand up straight and put your hands on the bench, or on the back of the chair, or on the edge of the table;

2. Lift your right leg to the right side of your body and straighten your feet. Put down your right leg, but don't touch the ground. Lift the right leg to the other side;

3. Keep balance and don't swing your legs up and down;

4. Repeat 25 times on each side.

Want to increase the difficulty and improve the challenging MM, I suggest you make the following adjustments:

A, add a 10 pound' on the raised foot to increase the strength of the foot;

B, pull open the bench or chair you use to keep balance, or you don't need their help if you have a good sense of balance.

If you want to eliminate MM inside and outside the thigh, you should strengthen the practice of this movement, which can make the thigh longer and stronger. Even if you put on bikini hot pants, you can stride forward confidently and won't be embarrassed by the relaxation and jitter of leg muscles.

Fourth, the fitness ball

1, put a board on the ground, and put your palm flat on the board, facing the floor. Hold up your body and put your legs on the fitness ball. Bend your arms and abdomen so that your back is not arched;

2. When the body reaches balance, lift the right leg about 50 cm high. Put your right leg down naturally, don't touch the ball, and immediately lift your right leg again;

3. Do the left and right legs 10- 15 times.

Round fitness balls can improve the difficulty of maintaining balance in legs and train the sense of balance in center of gravity. During training, muscles relax, accelerate fat burning, and stovepipe faster. At the same time, through the support of the body, the arm can exercise the original loose meat.