The following is Xiaobian promote potent stovepipe method, so that the calf is not thick, let your thigh immediately thin. Want to have slender legs, try stovepipe yoga, so calf is not thick, so that your slender legs immediately now.
Half Lotus spine twist practice
1. Sitting, legs straight forward, bending the left leg on the right thigh, soles of feet upward 2. Exhale, left forearm, left hand grasp the right foot toes, the upper body turned to the right, the right arm received To the back, the right hand embraces the left side of the waist 3. Inhale, then exhale, while the head and upper torso as far as possible to the right, to maintain 20 seconds of natural breathing, for the other side.
Triangle rotary approach
1. Stand naturally, feet wide open; take a deep breath, arms parallel to the ground, knees straight, right foot to ninety degrees, left foot to sixty degrees.
2. Exhale, upper body turn left, bend the torso down, right hand placed between the feet; the right arm and left arm was a vertical line, his eyes look at the left hand fingertips.
3. Stretch shoulders and scapula, keep 10 to 30 seconds; inhale, first accept both hands, and then received the trunk, the last two feet retracted. Then change direction. Note: Both sides of the time should be the same.
Cat bow practice
1. Kneel, hips sitting on the heel, the upper body to maintain integrity, his hands naturally on the legs, shoulders, arms relaxed.
Lift the buttocks, knees, hands and shoulder width, supporting the ground.
3. Inspiratory, looked up, collapse, back, hips up tilt. Maintain 5 to 10 seconds.
4. Exhale, bow, bow was arched, arch back, for 5 to 10 seconds. Note: repeat 5 to 10 times to relax.
Fish approach
1. Lay flat, legs straight and close together.
2. Inhale, arched back, body trunk lift off the ground, chest top, looked up, gently let the head close to the ground.
3. Arms straight, was ten coincide, both feet lift off the ground at the same time.
Side-angle stretching practice
1. stand facing forward, legs apart as far as possible, both hands flat and shoulder shoulder height, palm downward. Right foot outward 90 degrees, 30 degrees left back, breath, right knee bent, thigh and ground parallel, Left knee knee straight.
2. Lower the right hand arm along the inside of the right leg, hand on the inside of the foot. Face up turn, left arm to the front side of the extension, the upper arm posted temples.
3. Maintain 30 to 60 seconds, breathe smoothly, inhale, rise up and repeat on the other side Note: Focus on stretching back and spine; chest extends upwards and backwards, eventually making the chest, hip and arm form a straight line.
Simplify the spine twist
Practices: 1. Sitting, legs straight; hands flat on the ground, slightly behind the buttocks, hands and fingers out, the left hand over his legs, on the right hand before.
2. Put your left foot on the outside of your right knee and your right palm extends further to your back, inhale, try to turn your head to the right to twist the spine.
3 gas does not call, to maintain this position for a few seconds; exhale, the torso back to the original position; for the other side. Note: Do not bend the back.
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