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Old 08-29-2011, 06:10 AM   #1
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Old 08-29-2011, 06:33 AM   #2
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瘦腿法多种多样,如何让小腿不粗?如何有效瘦腿?以下是小编推介强效瘦腿法,让小腿不粗,让你的大腿立刻瘦 。想领有苗条双腿,试一试瘦腿瑜伽,让小腿不粗,让你细长双腿立即现。

  半莲花脊柱扭转式
  做法:
  1.坐立,双腿向前伸直,弯曲左腿放在右大腿上,脚心朝上。
  2.呼气,左臂前伸,左手捉住右脚脚趾,上身转向右边,将右臂收向背部,将右手揽住腰的左 侧。
  3.吸气,然后呼气,同时头部和上身躯干尽量向右转,保持20秒天然呼吸,换另一侧。

三角滚动式
  做法:
  1.天然站破,两脚广阔离开;深吸气,举手臂与地面平行,双膝伸直,右脚向右转九十度,左 脚转六十度。
  2.呼气,上体左转,曲折躯干向下,右手放于两脚之间;右手臂与左手臂呈一竖线,ナイキ エアフォース1,双眼看左手指尖。
  3.舒展双肩及肩胛骨,坚持10~30秒;吸气,先收双手,再收躯干,最后两脚收回。而后 换方向进行。
  注:两侧保持的时光应一致。

猫弓背式
  做法:
  1.跪下,后臀部坐在脚后跟上,上体保持正派,双手做作地放在腿上,肩、手臂放松。
  2. 抬起臀部,双膝跪地,双手与肩同宽,支持地面。
  3.吸气,抬头,塌腰,塌背,臀部向上翘起。保持5~10秒。
  4.呼气,抬头,脊柱呈弓形,拱背,保持5~10秒。
  注:反复做5~10次,放松休息,ナイキ エアフォース

鱼式
  做法:
  1.平躺,双腿伸直并拢。
  2.吸气,エアフォース1,拱起背部,把身材躯干抬离地面,胸口上顶,仰头,微微地让头顶紧贴地面。
  3.双臂伸直,呈合十状,双脚同时抬离地面。

侧角舒展式
  做法:
  1.站立面向前方,双腿尽量分开,双手侧平举与肩同高,手心向下。右脚向外翻开90度,左脚收回30度 ,呼气,右膝弯曲,大腿与地面平行,エアフォース,左膝膝盖伸直。
  2.沿右腿内侧放低右手手臂,air force 1,手放在脚内侧地上。脸向上转,左手臂向头侧前方舒展,上臂贴太阳穴部位。
  3.保持30~60秒,安稳地呼吸,吸气起身,重复另一侧。
  注:集中留神力伸展背和脊柱;胸向上方跟后方伸展,终极做到胸、髋、臂构成一条直线。

简化脊柱扭动式  做法:
  1.坐立,两腿伸直;两手平放在地上,稍微在臀部的后方,两手手指向外,把左手移过两腿,放在右手之前 。
  2.把左脚放在右膝的外侧,右手掌进一步伸向背地,吸气,尽量把头部转向右方,从而扭动脊 柱。
  3.蓄气不呼,保持这个姿态若干秒;呼气,把躯干转回原位;换另一侧。
  注:背不要弯曲,ナイキ エアフォースワン
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