How to correct calf yoga, how to correct imperfect legs through yoga?
How to correct the imperfect leg shape through yoga?
Winter is almost over, and you can't hide the fat on your body. it's time to take off your heavy cotton-padded jacket and put on refreshing spring clothes to test your figure.
What women can't stand most is being fat, which not only affects their image and can't wear the clothes they like, but also causes some potential diseases. But female friends who want to lose weight don't have to worry. Dieting and taking medicine are no longer popular. Xiaoga would like to introduce you to the latest exercise diet-yoga.
Yoga is a healthy aerobic exercise, not only do not pay attention to exercise places, so that you can save money in the gym, but also convenient and fast, so that you can make full use of your rest time. Next, you might as well put on your yoga mat and start your weight loss journey with Xiaoga.
1. Eight-body ground variant
A. feet close to the wall, body lying on the yoga mat, arms one in the front and the other in the back, close to the yoga mat.
B. feet against the wall, hips up, waist bent, legs parallel to the ground.
C. keep moving and take 5-10 breaths.
two。 One-leg lower dog style
A. put your feet on the ground and prop up your arms in a prone position. The legs are straight, the hips are raised, and the body is in the shape of a peak.
B. Lift your left leg straight up and your right foot on tiptoe slightly.
C. keep moving and take 5-10 breaths.
3. Standing forward bend dance king leg style
A. stand up, then lean down and keep your legs upright.
B. lift the left leg from the back direction, bend the knees, and grasp the toes of the left leg with the left hand. The right hand naturally straightens toward the back of the body.
C. keep moving and take 5-10 breaths.
4. Dance king style
A. stand up, then lift the left leg from the back of the body, and tilt the upper body slightly forward to maintain balance.
B. grab the knee of the left leg with the left hand and the toes of the left leg with the right hand. Keep your head up and look straight ahead.
C. keep moving and take 5-10 breaths.
5. Wheel type
A. stand upright, then stretch your hands straight back and down. Hands on the ground, feet on the ground, the body forms an arch bridge.
B. stand on tiptoe, turn your palms into fingers, and keep your eyes on the ground.
C. keep moving and take 5-10 breaths.
6. Door latch type
A. with your feet on the ground, your knees bent, your hands on the ground, and your body lying upward in midair.
B. Keep your body straight in mid-air, lift your left foot straight up, press against your chest, and keep your right toe on tiptoe to keep your balance.
C. keep moving and take 5-10 breaths.
7. Camel leg stretching
A. land on your knees and kneel on the yoga mat.
B. lift the left leg up, straighten, perpendicular to the ground, turn the upper body back, support the ground with the right hand, and grasp the soles of the left foot with the left hand.
C. keep moving and take 5-10 uniform breaths.
After a group of training, do you feel that the whole body is heating up and the fat is pouring out along with the sweat? As long as everyone insists on taking half an hour of exercise every day, you will certainly be able to lose weight quickly.
With regard to effective weight loss, Xiao Jia has something to say:
The fat all over the body is worrying.
Yoga helps you lose weight.
Hold on for half an hour every day
Practice your perfect figure.
Today's interactive topic: use four words to describe the holiday that has just passed.
For example, Chestnut: Xiao Jia's holiday is! Eat! Drink! Play! Sleep!
If you want the soles of your feet to be imperfect, you need to make more efforts. Today, we introduce a set of Pilates poses to help you better exercise your legs and lengthen your legs.
Bend over and lift Single Leg Extension Prone on one leg
"leaning over one leg lift" requires that the pelvis be kept completely stable when lifting the leg, and the front of the hip is always kept on the ground. Do not tilt your hips in pursuit of the height of your legs.
Objective: to strengthen the stable muscles of the back spine, promote the control ability of the dynamic stability of the pelvic region, cultivate the correct recruitment order of hip extension, and strengthen the gluteus and posterior hamstring muscles of the thigh.
Action steps:
1. Lie prone with your head on the back of your hands and your legs as wide as your hips.
2. When exhaling, tighten the waist, abdomen and buttocks in advance, and lift one leg up off the ground on the premise of keeping the hip stable.
3. when you inhale, lower it to the ground under control.
Repeat: complete 5-8 times on each side, and then exchange the leg lift on the other side.
Movement changes:
1. Difficulty upgrade 1: change the rhythm of breathing, lift your legs when you inhale and lower when you exhale.
2. Difficulty upgrade 2: after raising the legs, add horizontal abduction.
Imagination skills:
Imagine that the legs are extended back first and then raised.
Imagine the legs sliding in a vertical (or horizontal) track.
Note:
When lifting the legs, the pelvis is stable. Do not lift the legs too high to squeeze the lumbar vertebrae.
Sink your shoulders and keep them relaxed all the time.
To contract the core, start the gluteus leading movement instead of the hamstring on the back of the thigh.
Don't bend your knees too much, but extend the feeling of your legs backwards.
If the lower back is injured, reduce the height of the lift or skip this action.
This pose, keep practicing for 30 minutes every day, can help you exercise the long legs you want! Let's stick to it!
Absolutely. I used to have a protruding calf. I began to practice yoga two years ago. I stood for five minutes a day, bending and pulling the posterior hamstring muscles. I lost more than a centimeter in half a year, and my legs looked longer than before. The mountain standing down dog can adjust the inner and outer eight of the O-shaped legs through practice. Of course, the premise is that we must adhere to it.
First of all, determine whether the leg type is O-leg, X-leg or something else. Then correct the exercises according to the shape of the legs.
Here is a simple way to correct O-shaped legs.
Stand against the wall for 10-15 minutes at a time, 2 to 3 times a day or more. Feet together, heel differential calf belly clamped to the midline, leg knee joint clamping yoga brick, thigh muscle tightening, hip clip, slightly abdominal contraction, chest out, hands naturally drooping, so that the head, shoulders, buttocks, calves, heels close to the wall into a straight line.
In the same posture, with the deepening of the practice, gradually change the yoga brick into a thinner and thinner book, and finally hold a piece of paper.
Come on!
Want to correct the imperfect leg shape through yogaFirst of all, you should know what your leg type is. Generally speaking, the leg type is divided into normal leg type and problem leg type. The normal ones are big straight legs and long legs.
Types of legs:
The problem leg type can be divided into three types, one is the O-shaped leg, that is, looped legs, which seriously affect people's walking posture, causing the body to become shorter, and have later effects on the spine and pelvis, such as scoliosis, which will make you hunchback.
The second is the X-shaped leg, which is more common in Japanese actresses. So parsley, this type of leg, walking like the inner eight characters, and Japanese girls regard the inner son walking as the walking posture of a lady, so almost all Japanese girls have the problem of X-shaped legs, but this leg shape, in addition to making you cute, really has no other use. it will also make you more ugly and affect your body. If you don't have the leg shape of coriander, you can improve your leg shape!
The third is the co-existence of O-leg and X-leg, this kind of leg type, the problem is more serious, need professional medical guidance, can be improved.
How to measure the leg type by yourself?
Stand up straight, straighten your back, extend your spine, put your hands on both sides of your body, and put your pelvis in the right position.
1. The ankles touch, the knees touch, the legs are straight and symmetrical, the calves can also touch each other, and the gap between the legs is less, which is a normal straight leg.
two。 The ankles touch each other, but the knees cannot be touched, and the calves and thighs are far apart. There is an empty space in the middle of the leg, which is an O-shaped leg.
3. Ankles can not touch, knees touch, thighs and calves have a large gap, and for X-shaped legs, the first eight characters to walk.
What should I do if I have these leg shapes?
Use a belt and fasten it to the calves, ankles, knees and thighs. After fastening, begin to practice the following poses.
Lie on your back and stretch your legs:
Lower Dog style:
Upper Dog style:
Sit up and bend forward:
Standing forward flexion: