Besides the weight problems, what many girls worry about form. It will not break free the thighs and big hips with the delightful food that surrounds the body. Including lack of exercise. Than you know, excess fat is gathered in the thighs and hips, but girls do not worry. Today, several dot yoga posture reduces thighs and tightens the hips in one go. Let's do it collectively. Believe that soon the girls will have a beautiful legs and limited buttocks. Round with him
1. Chair Pose
Yoga position chair It stimulates the use of leg muscles. Particularly the hips and thighs perfectly. Because when we pretend to sit down in the air. Muscle groups of the hips and thighs must bear all our weight. It tones up the muscles of the thighs, calves, ankles, shoulder muscles, and back.
How to
1. Stand on the foot slightly apart.
2. Raise both arms above the head, arms worked out straight, do not fold the elbow together hands in hand.
3. Steadily lower the knee and push down the pelvis.
4. Hold this position for 30-60 seconds.
5. Relax by stretching and then by cutting your hands.
Caution: People with insomnia, rheumatoid arthritis, sexy arthritis, chronic knee disease. Or injured at the tendon. Usually do not practice this posture.
2. Butterfly Pose
This kind of yoga pose stretches the inner leg muscles. Hip muscles Back muscles Back joint And also alleviates the pain caused by sitting or standing for a long time. Or perhaps who is going to menstruation. If you practice yoga butterfly, it minimizes abs pain before menstruation. (Premenstrual Syndrome) with it.
How to
1. Sit straight in the posture. Put your ft together.
2. Put your hands together and maintain the toes. Try to push the soles of the feet whenever you can. Simply by the back straight extend.
3. Lift the upper thighs slowly up and down several times, a lot like the butterflies fluttering. Try to sexy the ground. Will feel tight on the upper thighs and hips.
4. Slower release
Caution: This pose is forbidden for folks hurt in the knee, mufle and back pain treatments.
3. Pier (Boat Pose)
It is also a workout that strengthens all parts of the body, especially the abdomen, hips, legs and calves. Anybody who wishes to have a fit and firm abs muscles, knees and thighs. I have to arrange this position.
How to
1. Sit behind the hand to the part of the body. Set your knees up. Foot jointly
2. Raise both legs floating above the floor. Calves parallel to the ground
3. worked out arm pointing forward The palm turned to the legs.
4. Lift higher foot. Feet pointing in excess V-shaped body Hold for a moment
5. Loosen up by slowly lowering your legs to the surface and lowering your hands back to the starting position.
Caution: People with low stress. Severe headaches is asthma, congestive cardiovascular system disease, first menstrual time period 1-2 days, or spinal disorders. Should not this act?
4. Bridge Present
The girls want to wear jeans look very. Do not miss this one. This is certainly another pose that strengthens the muscles of the thighs, body, muscles, back, abdomen and neck, and helps the digestive system to work better.
How to
1. Lie back in the surface.
2. Gradually, the sexy grows apart, your toes and fingers are equal to the width of the body. Press your feet securely. Both of your hands are attached to the body.
3. Breathe in. Raise your hips up until the coccyx with the same plane as the knee. Keep breasts above shoulder Can move his feet slightly. Carry for 5 seconds.
4. Exhale slowly lower backside to relaxed postures. May be repeated as often as desired.
5. Locust Cause
It is a good posture that tightens the lower limbs, buttocks and buttocks. Although doing this, the lower-leg muscles on the back again and the bottom work. In addition, the grasshopper also helps the lung area more elastic. The center muscle is stronger. And in addition nourish the liver.
How to
1. Lie facing each other.
2. Place both of your hands on the chin, touch the floor.
3. Raise your right leg over the floor as high as possible. Stretched knee tight Carry for about 10 mere seconds and place the calf down.
4. Switch to lift the left calf over a floor as high as possible. Extended knee tight Hold for approximately 10 seconds and place the leg down.
5. Raise both thighs above the floor as high as possible. Maintain for approximately 10 mere seconds and place the lower-leg down.
Caution: This good posture is not safe for pregnant women. Or someone with a back personal injury
6. Garland Pose
It is a position that can manage the muscles in the hips, thighs, core and knees at the same time, it also helps to tighten the belly muscles. And increase blood circulation in the pelvis as well.
How to
1. Stand straight in the prep. Split foot apart glenohumeral joint width.
installment payments on your Fold down in a squatting posture, divide your knee, rendering it verticle with respect to the ground.
3. Hand with the hand between the back lower limbs, shoulder to shoulder, relax the weight to the heel.
4. Hold for about half a tiny, then loosen.
Caution: People who have knee problems should not address this. Because it can be dangerous.
7. Tree Pose
Come to the last destination to help lessen legs and buttocks it. There is a pilates posture in order to stretch thighs, groin, shoe, shoulder, calf and belly muscles tighten. Physical exercise helps to keep these muscles strong. Reduce hip pain and back pain with.
How to
1. Stand up straight to your toes slightly separate.
2. Gently bend your right leg up to the left thigh. Help to make an effort to stay calm. Meditate as yoga
3. Hands on the chest. Hold this for 15-20 seconds.
4. Inhale-exhale of your head for no time.
5. Exhale then slowly lower back into straight standing position.
six. Switch to the other leg by slowly folding the left leg touch the right thigh. In that case repeat in coordination approximately for five.
Caution: Anyone with long-term knee pain. Or a hip injury. Avoid this practice of yoga. Since it will hurt myself.
Although we are heavy yoga. But do not forget that if we do not modify the diet plan together with it. Soon fat will come back to strengthen the thighs and hips with this problem.
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