Girls with thick legs, it is recommended to learn these 5 stovepipe movements, the effect of stovepipe is great!
Hello, my name is Six Six. It is said that in the starlight ceremony red carpet show a few days ago, Lin Yi liked to mention the hot search with his long legs against the sky.
The legs are so long that they hit the waist of the female guest.
These legs are really amazing, the length of the legs has reached a pleasing level, no one should want to take a photo with him! This comparison...I cried~
It's really speechless to ask the heavens why boys' legs are thinner than girls' legs now!
So when it comes to summer, I believe it has always been the trouble of many fairies, but it takes effort to have a charming leg line, so today I will share 5 stovepipes with slimming effect. Movement, it only takes 10 minutes of training a day to get the same effect. Girls with thick legs, it is recommended to study, this article is very suitable for you!
- Freehand squat and twist
Stand with your feet shoulder-width apart, place your hands on top of your chest, and place your arms parallel to the ground. Inhale, bend your hips, bend your knees, and squat down until your thighs are parallel to the floor. Inhale, stand up straight, and exhale again. Keep the hip joint still, rotate the upper body to the side, mainly train the buttocks, legs, abdominal internal and external oblique muscles, and flexible spine, complete 15 times on each side, and repeat 4 sets.
- bird dog
Support your four feet on the mat, keep your hands and knees shoulder-width apart, fold your jaw slightly, do not lower your head or raise your head, tighten your core, after your body stabilizes, exhale to lift your right arm and left leg straight to both ends, inhale to release Return to the original position, exhale and straighten the left arm and right leg to both ends, inhale and return to the original position, alternate left and right to complete 16-20 times, repeat 4 sets.
- Side lunge twist
Stand upright with your arms outstretched, parallel to the ground. Step out to the left. Squat down with right leg, hips bent, spine straight. Extend your left leg and keep your feet flat on the ground. Bend your right knee until your thigh is parallel to the floor and your left leg is fully extended. Keeping your arms parallel to the floor, contract your glutes, use your right leg, return your body to the starting position, and repeat. Repeat as many times as needed, then switch to the other side.
- Plank hip flexion
Add lower limb movements to the plank movement: The movement emphasizes that the body should maintain a stable and neutral core during the movement of the hip joint, and the lumbar spine (lower back) should not be uneven (no movement).
Note: Don't pay too much attention to the time when practicing planks, the correctness of the movements is the most important. Plank support, the challenge should be the time to adhere to the static exercise under the correct action. Action standards should come first. If fatigue causes the movement to deform, stop immediately.
- Glute bridge with bare hands
Lie on your back on the ground, bend your knees (the position of the soles of your feet is that when the hips are fully extended, the calf bones can be perpendicular to the ground), keep your chest and abdomen flat, and your entire back is flat on the ground.
Then activate the gluteal muscles to extend the hip joint upward, clamp the buttocks at the top of the action, hold the shoulders firmly on the ground, keep the torso stable, and look at your ears, shoulders, hips, and knees in a straight line from the side! Hold for a second and then slowly return.
The above 5 movements can be done easily at home. You don’t need to go to the gym to exercise hard for a few hours, and you don’t need the assistance of others. Just be careful not to stretch too much when doing the movements, so as to ensure the effect of stovepipe. drop!
Therefore, girls with thick legs want to show well-proportioned legs in summer. I suggest you learn these 5 stovepipe movements~
PS: If there is any infringement on the source network of the picture, please contact to delete it.