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当大腿前侧僵硬，就容易堵塞经络，就容易堆积脂肪。所以，如果大腿粗壮，第一步不是加强力量练习甩掉脂肪，而是要拉伸！
坐立，双腿伸直，弯曲左膝盖 左小腿在臀部外侧，脚背贴地 往后躺下去，双手在头顶互抱手肘 保持1分钟，换边 ··················································································
在上一个体式基础上，弯曲左腿之后，让右腿盘半莲花 然后再躺下去 保持1分钟，换边
3.完全卧英雄式
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坐立 ，弯曲膝盖，小腿在大腿外侧 坐骨着地，膝盖尽量靠近 往下躺下去，双手在头顶互抱手肘 保持1分钟
左脚踩地，右膝盖着地，脚背贴地 双手推膝盖，手臂伸直，脊柱延展 保持1分钟，换边·················································································· ··················································································
5.半鸽子式变体
右腿弯曲来到半鸽子式 然后弯曲左膝盖，左手压左脚背，让脚跟靠近臀部 保持1分钟，换边·················································································· ··················································································
6.低位弓步变体
在低位弓步的基础上，弯曲右膝盖 右手压脚背，让脚跟贴臀部 左手肘推膝盖，保持1分钟，换边
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