1, how to shape the back curve
1. Pull your belt and fly back thin:
Step 1: Tie an elastic band or hose on the door handle, and each hand holds one end of the band;
Step2: Sit firmly so that your arms are at the same height as your shoulders, and then gently bend your elbows;
Step3: Slowly pull back the strap until the elbow is the same height as the chest, and tighten the scapula;
Step 4: Hold for a while, return to the starting position, and repeat 12 to 15 times.
2. "Pride" thin back:
Step 1: lie prone on the mat, put your hands straight on your head, and separate your legs slightly;
Step2: Inhale, and the upper and lower ends of the body are upward at the same time for 6- 10 second;
Step 3: Exhale, slowly relax, return to Action 2, and repeat the exercise 6-8 times.
3. Bend your knees, twist your waist and slim your waist:
Step 1: Sit on the mat with your knees together and your hands at your sides;
Step2: straighten your hands forward, and then stick your palms to the ground;
Step 3: Inhale, slowly lift your hips up and stretch your body to a horizontal position, 15-20 seconds;
Step 4: Exhale, slowly relax, return to Action 2, and repeat the exercise 3-4 times.
4. Prone pull-ups and thin back:
Step 1: Lie on the mat with your hands close to your ears and your legs slightly apart;
Step2: Inhale, and the upper and lower ends of the body are upward at the same time for 6- 10 second;
Step 3: Exhale and relax slowly (if beginners only do the action of raising upper limbs), you can repeat the exercise for 6-8 times.
5. Stand up straight, bend your knees and lean your back:
Step 1: Stand up straight, shift your weight to your left leg, lift your right leg, bend your knees, put your hands on your hips, or hold a chair to keep balance.
Step2: The body bends forward slowly, and the right leg extends horizontally backward until the body and right leg are flush with the ground (if you are a beginner, it is not necessary to be flush with the ground), and your arms extend backward with your palms facing down.
Step 3: Keep your shoulders slightly lower than your back and lower your chin. Focus on the ground in front of you for 30 seconds, then shift your weight to your right foot and do it again.
2. What are the methods of stovepipe?
1, stovepipe exercise: cycling
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.
2, stovepipe exercise: squat
Squat is a good way to exercise the lower body, and squat can obviously improve the pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs. But you must stick to it for about 20 to 30 minutes at a time, otherwise you will only give up all your efforts. When you start practicing, you may feel muscle twitching and pain, but this is only temporary.
Core Tip: For many MMs, they may sit in the office or classroom for eight hours or more a day, and gradually they will find their legs stronger and stronger. Share some practical schemes of thin legs and beautiful legs, make your legs move and welcome the hot summer with perfect lines.
3, stovepipe exercise: swimming
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. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy 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.
Core Tip: For many MMs, they may sit in the office or classroom for eight hours or more a day, and gradually they will find their legs stronger and stronger. Share some practical schemes of thin legs and beautiful legs, make your legs move and welcome the hot summer with perfect lines.
What are the methods of stovepipe? What method can stovepipe, and what exercise can stovepipe?
4, stovepipe exercise: skipping rope
Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope can consume 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 consumption and high energy consumption. Long-term persistence can make your legs strong.
Core Tip: For many MMs, they may sit in the office or classroom for eight hours or more a day, and gradually they will find their legs stronger and stronger. Share some practical schemes of thin legs and beautiful legs, make your legs move and welcome the hot summer with perfect lines.
5, stovepipe exercise: stovepipe yoga
For yoga, many people like to practice after work, or after being busy and nervous, so as to calm their mood and stretch their body and mind. Of course, there are also many people who like to use yoga to lose weight and keep their posture beautiful, so yoga can stovepipe has undoubtedly become a concern.
Standing and stretching on one leg is a very good stovepipe movement. From the overall system of yoga, one of the key aspects of its wonderful effect on stovepipe is the stretching of legs and the tempering of strength. Both of these aspects can be achieved by standing and stretching yoga on one leg. In addition, it also has a balancing function, which can make the body panel more stable and balanced.
Core Tip: For many MMs, they may sit in the office or classroom for eight hours or more a day, and gradually they will find their legs stronger and stronger. Share some practical schemes of thin legs and beautiful legs, make your legs move and welcome the hot summer with perfect lines.
6, stovepipe sports: crazy air bike.
This kind of local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back and lift your feet. Do it 200 ~ 300 times a day with both feet on the ground. After completion, the legs are separated by about 80 degrees and divided into 80 times. This method is very effective for eliminating the fat at the root of thigh.
Core Tip: For many MMs, they may sit in the office or classroom for eight hours or more a day, and gradually they will find their legs stronger and stronger. Share some practical schemes of thin legs and beautiful legs, make your legs move and welcome the hot summer with perfect lines.