In the previous articles, we have elaborated on the lower limb yoga training actions.
Today, we will introduce some leg training actions, focusing on improving the leg strength, reducing the excess fat and fat of the leg, making your leg curve more symmetrical, and shaping the body of strength while pursuing a healthy body, which can be said to kill two birds with one stone.
Composition of leg muscles before contacting the specific leg yoga movements, we should have a simple understanding of the composition of leg muscles, so that we can focus on our practice, make it clear that we should use that part of the muscles to exercise to the accurate part, and the practice effect can get twice the result with half the effort.
Leg muscle groups include anterior external thigh muscle groups (sartorius, quadriceps femoris, tensor fascia lata), posterior thigh muscle groups (biceps femoris, semitendinosus, Semimembranous), medial thigh muscle groups (pubis, adductor longus, adductor brevis, adductor magnus, gracilis), calf muscle groups (leg muscles are divided into anterior, posterior and lateral muscle groups), etc.
Targeted training after knowing the basic muscle structure of the legs, we can choose actions according to our own leg conditions.
According to the characteristics of our own leg types, if there is fat accumulation on the hips and back of the legs, we should focus on training semitendinosus and biceps femoris.
If there is fat accumulation on the side of the legs, we should train quadriceps femoris and adductor longus to know ourselves and the enemy, Training can not be blind, and the effect can be more prominent.
Let’s introduce a group of completed leg training actions, including all aspects of leg muscle groups.
You can try to practice to see if there is a good effect.
If you are not satisfied, you can adjust the posture appropriately.
Action 1: move the center of gravity forward in the simple elbow holding magic chair, with the feet facing forward in turn, the feet separated, the same width as the hip, bend the knees, slightly roll the caudal vertebra, untie the hands, put the hands on the front of the body, hold the arms in turn, put the whole hip down, and the lower leg tibia steadily backward, to activate the strength of our legs and reduce the fat of our legs, continue to stay here for 3 groups of breathing and exhale slowly, Let your hips sink down and feel the heat of your thighs and the trembling of your legs.
When you inhale, extend your body upward, untie your hands and return to mountain standing.
Action 2: low lunge – salute up, prepare your left leg to the front, inhale and step your left foot between your hands.
If you can’t do it, pull your left foot to the front with your hand.
First come to the lunge, extend your chest forward, push your right leg straight up, retract your abdomen, roll your back, look down at your navel when exhaling, look up when inhaling, move your chest forward, and your right foot back, and retract your abdomen and roll your back for the second time to find the strength of your abdomen, Inhale, raise your head, lengthen your abdomen, exhale for the third time, roll your belly, inhale, heel back, chest forward, now we close your right foot forward, feet together, bend forward again, exhale, straighten your legs, abdomen and chest close to your legs, raise your head when inhaling, inhale and raise your head, stand from here, raise your arms over your head, exhale, slowly retract your hands, and your arms fall back to your side, Adjust breathing.
Action 3: single leg downward dog pose (right): slowly turn the body to the left, bend down, take a big step back with the left foot, come to downward dog pose, push the heel hard, push the thigh, shrink the abdomen, extend the right foot to the sky, slowly inhale, lift the right leg up, keep the right thigh close to the middle, make the right leg, hip and back in a straight line, and point the toe tip to the sky, The difficulty of this pose is not in reaching, but in maintaining.
Use the strength of thighs and abdomen to continue to burn excess fat…
