1, pigeon style
Before the formal training begins, remember to warm up first to avoid injury, or you can enter the training state to get twice the result with half the effort. This conjoined body can stretch the front and rear muscles of the thigh, tighten the buttocks and make the leg lines more symmetrical.
Key points of posture: sit on the ground, fold your right leg in front of you, so that your right foot is as close to your body as possible, your left leg and thigh are close to the ground, your calf is lifted up, and your lumbar spine is tightened and bent back. Switch sides in 20 seconds.
2, wheeled
Most people tend to use the front thigh when walking and standing. If you don't stretch, it's easy to make the muscles in front strong. This exercise can improve this problem very well.
Key points of pose: hands are shoulder width apart, palms are supported on the ground, chest is open, feel chest and abdomen stretching, hips are tightened upwards, and front thighs are stretched.
3, low lunge backwards
Pelvic leaning forward is also a posture problem of many girls, which not only affects the appearance, but also makes the legs thicker and even deformed. This conjoined body can stretch iliopsoas muscle and improve pelvic anteversion.
Key points of the pose: the legs are about two shoulders apart, the hind legs are on the ground with both knees, the front legs are bent and stand on tiptoe to feel the stretching of the hip muscles, and the body leans back and the head is close to the toes.
4. Goddess variant
This is a variant training based on the common yoga posture goddess, which can enhance leg strength, reduce leg fat and stretch the back.
Key points of pose: open your legs to your sides, your thighs are parallel to the ground, your feet are all on the ground, your torso is twisted to your side, and your hands are holding the same leg.
5. Plow variant
Because of sitting or standing for a long time, the blood circulation becomes worse and the legs are prone to edema. This kind of training can improve blood circulation, eliminate edema and stretch the muscles at the back of thighs and calves.
Key points of posture: Shoulder blades, thoracic vertebrae, head are close to the ground, lift up below the lumbar spine, and legs are close to the chest, feeling the tension of abdominal muscles and the tension of the back of thighs.
6. Bow style
Pelvic forward tilt is also caused by weak hip strength and excessive tension in the muscles of the front thigh. This integration can enhance hip strength, reduce hip fat and relax the muscles in the front thigh. Long-term practice can improve the leg shape.
Key points of posture: the abdomen is close to the ground, squeezing the lumbar spine, bending upward to lift the body, tightening the hips, keeping the legs close to the trunk and holding the instep with both hands.
7. Scorpion variety
This kind of integration can effectively promote blood circulation, eliminate leg edema, enhance core strength, improve daily standing posture and walking posture synchronization, thin waist and thin legs.
Key points of posture:
Hands are shoulder width apart, elbows are bent 90 degrees, forearms are close to the ground, tighten core strength to lift the body, open the chest and abdomen, and tighten the back to make the spine slightly backward.