If you are a muscular calf, thin legs you want to pay great attention to methods to avoid the more muscle harder and harder.This Xiaobian introduction of these 10 stovepipe yoga moves, can effectively soften calf fat muscles, beautify the calf curve. Remember to practice one side, then change to the other side to repeat it.
Under the dog type
This is a classic yoga action that can exercise your upper and lower body parts simultaneously and stretch the ligaments.
- Hands and feet up, the body lifted into a inverted 'V' shape. Ensure that both hands shoulder width, fingers open. The width of both feet and across the heel, keep the heel and buttocks on a flat surface .
- Head relaxed, keep this action, take a deep breath 5 times.
Dogs under one leg
This one-legged canine variant bends the raised leg to enhance the flexibility of the hips and extend the spine and tendon.
- From the bottom of the canine style, hold your two thumbs together with your feet close together, keep the left heel in contact with the floor, raise your right leg to form a single leg and then bend your knees, try your best to get the heel of the right leg close to the buttocks, As far as possible stretch up .Look up and looked to the left, stretching the curved spine.As far as possible to make feet and head closer.
- Keep this action, take a deep breath for 5 and relax.
Stretching half bridge
This action allows you to open your body like a ballerina, exercise your shoulders, firm buttocks.
- From your lower leg, start slowly lowering your right leg while straightening your right arm. Just flip your body 180 degrees and face up. Adjust your legs so they are parallel and slightly wider Crotch legs hard support, try to raise the buttocks, his hands try to stretch to a distance.
- Hold this action and take a deep breath for 5 times, looking toward the extended arm or roof.
Sprint
Runners should be very familiar with this position, although this position looks familiar, but this is absolutely different, and can effectively shape the thigh lines.
- Starting from below, inhale, then take a right leg between your hands as if you were a warrior. Bend your body, your right arm through the curved knees, your right hand ankle with both hands. In this position, if this is too heavy on the inner thigh, you can support one or both hands on the floor.
- Hold this position for a deep breath five times and then relax with your hands on the floor, retract your right leg, relax with a series of yoga movements (four-post - upper canine - lower canine), then continue the action on the left .
Side lizard-style
This lizard-like variant exercises the crotch that you normally have a hard time moving to, and increases the flexibility of the ligaments.
- From the start of the Sprint, put your hands back to the ground. Keep your right leg and slowly move your right knee to the right until the maximum endurance of your ligaments. This can help you keep your buttocks down and your body stretch.
- Look forward, take a deep breath 5 times.
Sideways show
Another runner basic stretch action, this sideways style of variation allows the arm to relax, and focus on training the north and legs.
- Beginning with the side-lizard, straighten your knees straight and your legs steady, legs in a few inches and close to your hands, and if your ligaments are flexible enough to hold your body directly against your right leg, Put your hands on the floor and try to keep the pelvis parallel to the front edge of the yoga mat.
- Keep this action, relax, take a deep breath 5 times.
Extensions of one leg flexion
This one-legged flexion-extended variant is very challenging, especially for people with calf muscles who fit in well because they have firm legs, buttocks and ligaments.
- From your sideways show, put your hands on both sides of your right leg. Bend the knees on the front of this leg and slowly stretch your left foot upward to form a one-legged flexion extension. Keep this action, or place your left leg Knees bent to strengthen the stretch of the left leg thigh.Holding hands to hold or you can also use the left arm to pull his left foot.As far as possible with the left heel close to the buttocks, keep the knees up.
- Hold this action, take a deep breath 5 times.
Sit on one leg before folding
This action can stretch the hamstring, open the chest and chest.
- Release the left leg, hold your hands, slowly bend the right knee, lower the buttocks, and then stretch the left leg forward until it becomes a sit down posture. Leaning forward, right hand around the right Back of both tibias Back of the right hand firmly in the tibia to make the body more forward.
- As far as possible with the body to pressure near the thigh, take a deep breath 5 times.
Sit sideways on one leg
This yoga action improves the flexibility on both sides of the body while opening the clasped shoulders.
- This action can be started from the previous action, lifting the body and then twisting to the right, supporting the right hand on the front and the left hand on the outside of the knee of the right leg, if such a degree of distraction is appropriate, You can also be more extended, right hand clasped his left wrist, and the right hand placed inside the left thigh.
- Hold this action, take a deep breath 5 times.
Upper body strength training
Since the runner is primarily exercising in the lower body, it is important that this very effective action on the upper body strength, especially on the hands and shoulders, be exercised.
- Relax your hands while resting on the right side of your right leg. Bend the left knee with both legs closed and lift your hips so that your body is still twisted. With both arms bent, place your right hip on your right elbow and right Put the knee on the left elbow. Move the center of gravity to both hands, feet off the ground, straighten your left foot backwards.
- Keep this action, take a deep breath for 5 and relax
- This action requires a slow practice to master.
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