Do you have too much fat in your thighs? 4 actions to focus on stovepipe, let you practice real slender legs
Slim Leg Secrets You Don't Know
If you ask a boy, which part of the girl is the first thing you look at when you look at a girl, more than 80% of the boys will answer, look at her legs first. A pair of slender long legs are very attractive in the eyes of the opposite sex. A pair of long legs like this is not only very good-looking in dressing and matching, but also how to wear it in a style, and your demeanor when walking makes you more dazzling among the crowd. Many little fairies have beautiful faces and delicate upper bodies, but they have a chassis that does not match the upper body, making you look stocky and strong. Seeing this, are you also worried about your little thick legs? Do you also want to have a pair of slender legs? In fact, most people are not born with elephant legs. The elephant legs of many fairies are caused by long-term sedentary and inactivity. Too much fat has accumulated for a long time, and naturally the legs will be thick and stocky. This kind of small thick legs is easy to improve through exercise, so why do many little fairies not have much effect after exercising? The editor tells you that it is because your exercise method is wrong. Today, I will teach you a few simple and effective movements to help you get rid of small thick legs and have a pair of slender legs.
Action 1: [Lying on your back and stretching your legs alternately]
First lie on the ground naturally, with your arms and back close to the ground, palms down, and then slowly bend your legs so that your thighs form a 90-degree angle with your body, and your calves and thighs form a 90-degree angle. Then slowly straighten your left leg so that it forms a 30- to 45-degree angle with the ground. Then slowly retract the left leg and slowly straighten the right leg so that the right leg is at a 30 to 45-degree angle to the ground. Just like this, alternately straighten and bend both legs in the air, moving slowly, not too fast. At the same time, pay attention to your breathing breathing evenly, slowly, rhythmically and not too fast.
I believe that many friends have done this exercise before, but some children like to twist their waists when doing this exercise, and then twist their hips. This is actually wrong. Twisting the waist will cause psoas muscle injury. The correct way is to keep your lower back and back firmly on the ground, then tighten your abs, keep your pelvis stable, and don't move your waist and hips. The correct feeling of doing this action should be to feel the abdominal tightening, and the muscles of the crotch and legs feel slightly sore, thus achieving the effect of burning leg fat. The point of this action is to remember that the thigh and the body are perpendicular to the calf and the thigh. If the angle is not right, it will not be able to achieve the effect of stovepipe.
Action 2: [Static Glute Bridge]
I believe that many of my friends have done glute bridges. Maybe you always thought that glute bridges only have a good effect on the plumpness of the buttocks, but in fact, glute bridges are also very effective for thin thighs. So, did you know that static glute bridges are actually better for thin thighs than dynamic glute bridges? In fact, the static glute bridge is more suitable for advanced exercisers to train. So, now I will introduce the key points of the static glute bridge to you. First of all, the first step is to lie on your back on the yoga mat naturally and comfortably, paying attention that the head, neck and back and waist should be tightly attached to the yoga mat. Then spread your legs so they are shoulder-width apart, slowly bend your legs, touch the ground with your heels, your arms on the ground, palms down, and slowly lift your hips.
Note that at this time, the shoulders and back are close to the ground, the hips and waist are suspended, and the highest position is when the body is in a straight line with the thighs. Stay in this position for about 30 seconds. When doing this movement, the most common mistake is to overextend the waist, which can cause damage to the waist muscles. So what is the right way to do it? It is to tighten your abdomen and buttocks, maintain a steady and well-proportioned breath throughout, and squeeze your buttocks. You will feel a slight soreness in your buttocks and thighs. After practicing this movement, you will find that the muscles in the back and front of your thighs and buttocks will become very tight and beautiful.
Action 3: [Supine hip stretch]
The action of lying on your back and stretching the buttocks can stretch the muscles of the buttocks and thighs very well, making the line of the whole leg more beautiful and smooth, and will not train large muscles, resulting in an unsightly line of the buttocks. The main point of this exercise is to first lie flat on the ground naturally, with your legs together, then slowly lift your left leg, cross your hands to hug the left leg about three centimeters below the knee, and then to the right shoulder. Firmly, hug and stretch your left leg toward your body.
Keep your right leg relaxed. Then hold the stretched position for about five seconds, and then slowly lower the left leg, do the same action on the right side, lift the right leg, hold the right leg and cross the hands to the right. Stretch your right leg, working toward your left shoulder, holding your right leg at the maximum stretch for about five seconds, then slowly lower your right leg. In this way, the alternating and circular stretching of the left and right legs will achieve a good effect of smooth leg lines. There are several points to pay attention to when doing this movement. First of all, during the whole movement, the breathing should be smooth and symmetrical, and don't pant quickly. Second, when doing this action, use the right shoulder when holding the left leg, and the left shoulder when holding the right leg. Do not use the shoulder in the opposite direction, otherwise it will cause waist injury. The correct feeling to do this movement should be to feel a noticeable stretch in the thighs and buttocks.
Action 4: [Stretching the back of the legs in a sitting position]
The stretching of the back of the legs in the sitting position is generally used after muscle exercises. This action can be well shaped. The beautiful and smooth lines of the thighs and calves are the gospel of many girls with thick calves. First, sit with your legs straight and your body upright on the ground. Then, slowly bend your right leg, press the heel of your right leg against the base of the thigh of the left leg, and then slowly cross the sole of the left foot with both hands, keeping the left leg straight, Then slowly draw your chest toward your left leg. Your toes can be in a relaxed state, or in a hooked state, or you can collapse straight forward, but you should pay attention that your back must be straight. If you hunched over to bring your head and chest closer to your legs, you're doing the wrong thing and won't stretch.
Breathe evenly throughout this movement, and you will feel a slight stretch in the back of your entire leg. When doing this action, you can specify the stretching range and stretching time according to your own flexibility. You must do what you can. If the range of motion is too large, it will cause leg muscle strain. Many friends are worried that they will develop very thick calves when they practice leg muscles. This action is to save your calf line, and it is a very effective action.