6 sets of yoga moves to make women's private parts smaller and smaller

Many people refuse to exercise because they are afraid of ugly calf muscles. But you should know that it is not exercise that causes ugly calf muscles, but the failure to stretch properly after exercise. If you want to improve calf muscles, stretching + massage is the most effective. The yoga goddess teaches you 6 sets of movements to say goodbye to thick legs~~~

Why are calves thick?

Running, spinning, and other exercises, or wearing high heels for a long time, will exercise the calf muscles, but many people do not stretch them properly after exercise, causing the grown muscles to become thick and lumpy. This is the reason for the production of calf muscles.

How to improve calf muscle mass through exercise?

If you want to improve the muscle mass of your calves, you must exercise, but it will be effective only if you combine stretching and massage. Stretching can help lengthen the calf muscles and make them into slender and graceful strips; massage can help relax the muscles and prevent the exercised muscles from forming thick muscle masses.

Action 1: Alternating leg stretching

Action 1 step details:

Step 1: Place your hands on the ground, make your body into a V shape, stretch your calves, straighten your legs, extend your chest, and relax your abdomen;

Step 2: Spread your ten fingers, use your palms to push the force to your elbows, and then push it to your shoulders, extending your shoulders;

Step 3: Raise your head while inhaling, bend your right leg and right knee, stretching the back of your leg; exhale, switch to the other side, alternate between the left and right sides, and reset.

Tip: Hold for 3-5 breaths after each movement. The angle of the body, arms, legs or limbs raised should generally be controlled between 30-45 degrees.

Action 2: Hip-bending squat stretch

Detailed explanation of action 2:

Step 1: Put your hands on your hips, spread your feet slightly apart, inhale, stretch your chest, and raise your head;

Step 2: Breathe in, move your body weight to your left leg, bend your left leg, and squat down;

Step 3: Lean forward, stretch your chest downward, breathe, relax, lower your body, bend your hips, and hold the ground with both hands;

Step 4: Inhale again, raise your head, stretch your back, exhale, relax, relax your shoulders, stretch your chest and abdomen; raise your head, put your hands on your hips, exhale and hold, inhale again, stand up, straighten your hind legs and breathe, return to the starting position.

Tip: Hold for 3-5 breaths after each movement. The angle of the body, arms, legs or limbs raised should generally be controlled between 30-45 degrees.

Action three: kneading massage

Detailed explanation of the three steps of action:

Step 1: Sit on the mat, bend your left knee, pull your left foot to the outside of your right thigh, and place your right leg in front of your left knee;

Step 2: Place your hands in front of your right calf and rub the calf muscles back and forth. Switch to the left leg when you are finished.

Tip: Perform 1-2 sets a day. One complete movement counts as 1 set.

Action 4: Fist massage

Detailed explanation of the four steps of action:

Step 1: Place your buttocks on the mat, bend your left knee, place your left calf on the outside of your right thigh, place your right foot in front of your left knee, and relax;

Step 2: Make fists with both hands and massage and pull the calf muscles from the bottom to the top starting from the ankle at the back of the calf. Repeat several times and then switch to the left leg.

Tip: Perform 1-2 sets a day. One complete action counts as 1 set.

Action 5: Kneading massage

Detailed explanation of the five steps of action:

Step 1: Sit on the mat, place your right foot outside your left knee and your left foot in front of your knee;

Step 2: Relax your calves and knead from the ankle upwards;

Step 3: Repeat to make the tight calf muscles soft and relaxed. Then switch to the other side and continue massaging.

Tip: Perform 1-2 sets a day. One complete action counts as 1 set.

Action 6: Squeeze massage

Action 6 Action Detailed Explanation:

Step 1: Sit on the mat, bend your right knee, squeeze and massage the muscles of your right calf toward the inner thigh;

Step 2: Hold the pressed muscle, bend your knees, and bring your right foot close to your hips;

Step 3: Massage the left side in the same way and retract the left foot;

Step 4: Bring your knees together, wrap your arms around your knees and hold.

Tip: Perform 1-2 sets a day. One complete action counts as 1 set.