1, how to effectively stovepipe
Action one
1. Sit up straight, put the book between your legs and clamp it hard.
2. Lift your feet slowly so that your calves and thighs are in a straight line, keep the action for 15 seconds, and repeat the action for 10 times.
Action 2
1. Stand with your feet shoulder-width apart, and your hands naturally hang down at your sides.
2. Inhale, stand with your left foot in place, gently lift your right foot upward and bend from your knees. The thighs are at right angles to the calves, the thighs are parallel to the ground, and the calves are vertical to the ground.
3. Lift your hands up from your sides, put your hands together, keep your arms close to your ears, and keep your elbows in a line. Hold this action for 10 second.
Action 3
1. Lie on your back with elbows on the ground, slightly supporting your upper body.
2. Straighten your right foot slightly, bend your left foot to the ground, and tie your feet with elastic bands.
3. Don't move other parts, lift your right foot as hard as possible and practice alternately for 30 times.
Action four
1. Kneel, knees together, feet apart and pelvic width, toes pointing directly behind your body.
2. Fall your hips on the ground between your legs and keep your upper body upright for 3-5 minutes.
Action five
1. Relax and stand, kick one leg up rhythmically, straighten the kicked leg and raise it as high as possible.
2. When lifting your legs, high-five your hands under your legs. Repeat alternately on both sides 15 times.
2, stovepipe diet
In order to get the effect of stovepipe quickly, it is not enough to rely on exercise alone, but also to cooperate with slimming diet. The following foods are very helpful for stovepipe, so you can eat more at ordinary times.
1. Red beans
Lithic acid contained in red beans can increase peristalsis of large intestine, promote urination, reduce constipation, and thus remove lower body fat.
2. Sesame
Sesame contains "linseed oleic acid", which can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and stovepipe.
3. Kiwifruit
In addition to vitamin C, kiwifruit is also rich in fiber, which can accelerate the decomposition of fat and avoid excessive accumulation of fat in the legs.
4.celery
Celery contains a lot of calcium on the one hand and potassium on the other, which can reduce the water accumulation in the lower body.
laver
Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus achieving the effect of stovepipe.
3. Hip lifting and stovepipe exercises
1. Sit on the ground, straighten your legs together, look forward, put your hands across your chest, and then put your hips down and forward. 10 steps are a group. You can have a rest after finishing a set of exercises. It is recommended to practice three groups every day.
2. Sit on the ground, keep your legs straight together, keep your eyes forward, lift your hands up, and use your hips to move forward, in steps of 10. You can have a rest after finishing a set of exercises. It is recommended to practice three groups every day. Suggestion: MM who has time insists on doing these three sets of exercises every day, and it will be better to do them together. It only takes 5 minutes a day to have a perfect body.