Yoga exercise stovepipe. If you ask your female friends which part of your body is the most difficult to lose weight, I believe many women will say it is the calf. Because we often walk, it is naturally difficult to lose weight. Now share yoga moves, stovepipe.

Yoga action stovepipe 1 action 1

1, kneeling posture, knees open, hip width.

Note: don't tuck in, it is correct to shrug your shoulders.

2. Exhale and push your hips up.

Note: If your knees are uncomfortable, you can bend them.

3. Keep breathing and stay for 5~ 10 second.

Action 2

1, standing, abdomen adduction, scapula press down.

2, exhale, push your hips back, and your hands naturally droop.

3. Relax your neck and stay for 5~ 10 second.

Action 3

1, the left knee bends forward and the right foot straightens backward.

2. Exhale and lean forward slowly.

3. Exhale, straighten your left foot backwards and bend your right knee.

Tips for stovepipe

First, lunge leg press.

This method is best carried out on the flat ground. Just put your hands on the ground, parallel to your shoulders, then separate your legs one after the other and press your hips down, depending on the bow and arrow shape.

Second, go.

This method is simple and practical, and can be used anytime and anywhere. When you walk, you should speed up and take bigger steps, so as to exercise all the muscles on your legs.

Third, leg extension and compression.

Lie flat on the bed or yoga carpet, keep your eyes on the ceiling, keep your legs taut and close together, then slowly approach your chest, then lift it up and close it again, and repeat the action 15 times.

Yoga action stovepipe 2 First, the tiger stretches and beautifies the knees and legs.

1, put your knees on the ground, put your hands apart from your shoulders and put them on the floor.

2. Inhale, bend your back as much as possible, lift your left knee, retract your head, exhale, and stay for a few seconds.

3. Inhale, pull your left foot back, straighten it, relax your waist and sink as much as possible, raise your head as much as possible, and raise your knees for a few seconds. Exhale, restore, change sides, repeat 6 times.

Second, lunge up and stretch the front line of the thigh.

1. Stretch your legs as far as possible in a lunge, straighten your body, put your hands on your chest, and look straight ahead.

2. Press down your body, raise your hands, and always keep your upper body upright. Hold for a minute and switch sides. Alternate 5 groups left and right, each group 10 times.

Third, step by step side pull to modify the leg lines.

1, stand with your feet apart, with your left leg bent 90 degrees and sideways.

2. The left hand is close to the foot and touches the ground. Open the right leg as far as possible, and lift the right arm obliquely to the side, in a straight line with the right leg. Hold still for a minute and change sides. Alternate 5 groups left and right, each group 10 times.

Fourth, the body prints thin thighs.

1. Sit up straight, keep your back straight and take a deep breath. Inhale, bend your left knee and put your left foot on your right thigh.

2. Exhale, bend forward slowly, grab your right foot with both hands and stay for a few seconds. Restore, switch sides, repeat 3 to 5 times.

Five, one leg support stretch thigh dorsal line

1, knees slightly bent, hands shoulder-width apart, extending outward, lengthening the distance from the top of the head to the bottom of the basin.

2. Fold the body in half from the hip joint, so that the lower abdomen is close to the rib thigh, then close the chin, lengthen the back of the neck, put your hands next to the soles of your feet, and elbow backwards.

Down dog style

This is a classic yoga movement, which can exercise your upper and lower body and stretch your ligaments at the same time.

Hands and feet on the ground, the body is lifted into an inverted V shape. Make sure your hands are shoulder width apart and your fingers are open. Feet are the same width as the span, heels are backward, toes, heels and hips are kept in the same plane. Relax your head, keep this action and take five deep breaths.

One-legged downward dog type

This one-legged dog variant is to bend the leg to be lifted, which can improve the elasticity of the buttocks and stretch the spine and tendons.

Start with the downward dog pose, with your feet together and your thumbs together. Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees. Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine. Keep your feet and head as close as possible. Keep this action, take five deep breaths and then relax.

Extended half bridge

This action allows you to open the front of your body, exercise your shoulders and tighten your hips like a ballet dancer.

Start with the one-legged dog pose, slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible. Stick to this action, take five deep breaths and look at the outstretched arm or roof at the same time.

Sprint type

Runners should be very familiar with this position. Although this posture looks familiar, it is definitely different and can effectively shape thigh lines.

Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands. Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.

Lateral lizard

This lizard-like variant can exercise your crotch, which makes it difficult for you to exercise normally, and can also improve the flexibility of ligaments.

Start with the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum. Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability. Look ahead and take five deep breaths.

Lateral expansion

The other runner is basically stretching, which is a variant of sideways stretching, to relax his arms and concentrate on exercising the north and legs.

Start with the side lizard pose, straighten your bent knees and stand firm with your legs. Move your legs a few inches inward, close to your hands. If your ligaments are flexible enough, you can also stick your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga blanket. Keep this action, relax and take five deep breaths.

Single leg flexion and extension

This variant of one leg flexion and extension is very challenging, especially for people with strong calf muscles, because their legs, hips and ligaments are tight, so this action is especially suitable for them.

Start from a sideways position with your hands on both sides of your right foot. Bend the knee of the front leg and slowly stretch the left foot upward until a one-leg flexion extension is formed. Keep this action, or bend the left knee to strengthen the extension of the left thigh. Put your hands on the ground, or hold your left foot with your left arm. Try to keep your left heel close to your hips and raise your knees. Keep this action and take five deep breaths.

Fold one leg before sitting down.

This action can stretch the hamstring and open the shoulder and chest.

Let go of your left leg, put your hands on the ground, slowly bend your right knee, lower your hips, and then stretch your left leg forward until it becomes a sitting position. Lean forward and hold the right tibia and the back of your hand with your right hand. Grasp the tibia firmly with your right hand and move your body forward. Try to put your body close to your thighs and take five deep breaths.

Sit on one leg, sideways.

This yoga movement can improve the flexibility of both sides of the body and open the clamped shoulders.

You can start this action from the previous action, lift your body and twist it to the right. The right hand is supported in front of you, and the left hand bypasses the outside of the right leg and knee. If the degree of distortion is appropriate, keep this action. If you feel that you can stretch your body a little more, buckle your left wrist with your right hand and put your right hand on the inside of your left thigh. Keep this action and take five deep breaths.

Because runners mainly exercise the lower body, it is very important to exercise the upper body strength, especially the hands and shoulders. Let's have a try.

Relax your hands and put them on the right side of your right leg Bend your left knee, put your legs together and lift your hips. So your body is still twisted. Bend your arms, with your right hip on your right elbow and the outside of your right knee on your left elbow. Move your center of gravity to your hands, your feet off the ground, and your left foot straight back. Keep this action, take five deep breaths and then relax. This action needs to be mastered slowly.