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Reprinted from alumni of the user at 15:09 on May 18, 2010 Reading (loading. ..) Comments (0) Category: Personal Diary
stovepipe method varied, how to make the legs are not thick? how stovepipe? The following are powerful stovepipe Xiaobian referral law, so that legs are not thick,
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half spinal twist
Lotus practice:
1. sitting, legs stretched forward, bending his left leg on the right thigh , soles of the feet up.
2. breath, left arm reach, grasp left foot toe, upper body to the right, the right arm close to the back left side of the right hand Lanzhu waist.
3. Inhale, then exhale, while the head and upper torso to the right as far as possible, natural breathing for 20 seconds, for the other side.
triangular rotary
practice:
1. natural standing, legs wide apart; deep breath, hold the arm and the ground parallel, knees straight, turn right ninety degrees right foot, left foot turn sixty degrees.
2. breath, upper left, bending the trunk down,
pandora necklaces, put his right hand between the legs; right arm and left arm was a vertical line, eyes look left hand fingertips.
3. extended shoulders and shoulder blades, for 10 to 30 seconds; inhale, close your hands first, and then close the trunk, and finally his legs back. Then change direction.
Note: The time should be maintained on both sides of the same.
cat arched-style approach:
1. kneel,
pandora jewellery, sit on heels after the hips, upper body to maintain integrity, hands naturally on the legs, shoulders, arms relaxed.
2. lift the buttocks, knees, hands and shoulder width,
pandora beads, supporting the ground.
3. inhale, rise, Tayao, fall back, buttocks upward tilt. Hold for 5 to 10 seconds.
4. breath,
pandora bracelets, bow, spine arched, arches its back for 5 to 10 seconds.
Note: Repeat 5 to 10 times, relax.
fish type
practice:
1. lying down, legs straight and close together.
2. inhale, arch the back, lift the torso off the floor, chest on the top, rise gently to the head close to the ground.
3. arms straight,
cheap pandora bracelets, palms together was like, lift both feet off the ground.
side angle stretch type
practice:
1. standing face forward, legs apart as far as possible, hands flat side held shoulder high, palms down. Open 90 degrees outside right foot, left foot back 30 degrees, breath, right knee bent, thigh parallel to the floor, left knee knee straight.
2. along the inner lower right leg, right arm, hand on the inside foot on the ground. Face upward turn, left arm extended in front to the head, arm attached temple site.
3. for 30 ~ 60 seconds, smooth breathing, inhale up, repeat other side.
Note: The focus stretching back and spine; chest and back to the top of the stretch and ultimately do the chest, hip and arm form a straight line.
simplify the spinal twist-style approach:
1. sitting with legs outstretched; hands flat on the ground, slightly behind the hips, fingers, hands out, left hand moves over his legs and placed his right hand before.
2. to the outside of his left foot on right knee, right palm to further stretch the back, breathing, head turned to the right as far as possible, thereby twisting the spine.
3. accumulator gas does not call to maintain this position for several seconds; breath, put the trunk back in situ; for the other side.
Note: Do not bend back.