Leg fat is a hard part to reduce. Many mm dare not run or jump rope easily, for fear that their calves will become thicker and thicker with exercise. Yes, if they don't know how to exercise, it is indeed very likely that their calves will become thicker and thicker. Let's take a look at the yoga stovepipe 3 I recommend to you to let you know how to reduce calf fat.

First of all, the type of chair

1, Efficacy: This action can stretch the tendons of the calf, eliminate excess fat in the leg, promote blood circulation in the lower body, and have a good shaping effect on the leg.

2, the number of exercises: repeated 2 times.

3. Exercise method

(1) Start preparation: lean the chair against the wall, sit on the chair, bend your legs, put your knees together, keep your toes straight and stick to the ground, put your hands around your calves, breathe naturally, and relax your shoulders.

(2) Action process: A. Hook the big toe with the index finger and pull it up hard, so that the instep is close to the legs and the center of the foot points to the ground.

B straighten your legs, move your hands to your ankles, and keep your body balanced by the strength of your hips.

C. Inhale, move your feet to the ground, put your feet on the ground, lean your hips against the edge of the chair, and your legs are about 45 degrees from the ground.

D. The chest, abdomen and waist are bent forward close to the thighs, with arms around the ankles and forehead against the calves. Hold the posture for 10 second, then slowly relax and return to the original position.

Second, the peak type

1, Efficacy: This action can stretch calf muscles, modify calf curves, and relieve heel pain and stiffness.

2, the number of exercises: repeated 5 times.

3. Exercise method

(1) Start preparation: kneel straight on the mat, stand on tiptoe, lean forward after your hips leave your heels, put your hands on the ground, put your palms on the ground, keep your thighs vertical to the ground, and keep your eyes on the ground.

(2) Action process: A. Keep your feet on the ground, stretch your legs hard, keep your feet on the ground, slowly raise your hips, keep your body triangular, and keep breathing smoothly.

B. Adjust your breathing, keep your arms still, slowly put your body close to your legs, and try to touch the ground with your forehead. Then reply slowly.

Third, half-toe type

1, efficacy

(1) By squatting on the ground with the heel, the calf is fully stressed, the blood circulation of the lower body is stimulated, and the obese "radish leg" is eliminated.

(2) Improve leg edema and prevent leg varicose veins.

2. Practice times: 3-5 times.

3. Exercise method

(1) Start preparation: Squat with your feet together, knees open to both sides, foot pads and heels facing each other, and your whole body weight falls on your toes. Put your hands on your knees, lock your index finger and thumb, and put your palms outward.

(2) Action process: the left hand is unfolded upward, the elbow is bent, and the fingers are like lotus fingers and close to the top of the head; Right hand down, elbow bent, fingers like lotus fingers, close to the abdomen. Adjust your breathing, then slowly relax and massage your toes.