Today to share 4 groups of simple yoga moves, according to the correct order to do, Paul you more and more thin!
ANUSARA yoga, emphasis on "foundation" and "cis", "foundation" refers to the position of the foot to be accurate, otherwise it will affect the pelvis, spine, etc .; "cis" emphasizes the basis and order of yoga, the correct action allows you Do the more lean, this time, please teach the teacher yoga 4 strokes.
'Baby style'
Function: sit firm heel forward on the ground, like the upper body like the paper forward pull, breathing rate to maintain suction 3 seconds, spit 4 seconds, and depending on personal status adjustment, pay attention to not fully present the resting state, the upper arm to try to leave the ground.
Step1
Kneel, buttocks, heel, thumbs overlapping feet, take a deep breath, keep the back straight.
Step2
Exhaled, upper body slowly down to get down, the upper body continued to extend forward, but the buttocks can not leave the heel, pay attention to the upper arm to contribute, not completely flat ground rest.
'2. Cats
Function: By deep breathing, deep exhalation in the process, so that the spine, including from the caudal to the cervical spine slowly extending the depth of the back can be suitable for those who often have back pain, pregnant women are also suitable.
Step1
Open both hands slightly larger than the shoulder width, knees shoulder width, tiptoe and hold the upper body with the arm off the ground, the upper body was a straight line, with both arms, legs 90 degrees first take a deep breath.
Step2
Exhale, starting along the abdomen, to the ribs, the chest slowly decentralized, the last extension of the head, the upper body like a roll up slowly roll up, the head is the last one to lift the action.
Step3
Deep inspiration, abdomen, output constraints, led ribs and chest inward retraction, back to the highest arch, the last head sinking, line of sight to the navel.
'Three Heroes'
Function: As a hero on the battlefield like a stable muscle strength, the hero two in the body squat low, hands straight to maintain balance, you can train thigh muscle endurance, sculpture leg lines.
Step1
Toes toward the front of the body, his hands out to both sides of the extension of a straight line.His arms and lumbar, left toe extension to the left was horizontal.Left heel to be aligned with the right foot arch depression, to maintain body balance.
Step2
Bend down the knee, knees do not go beyond the tiptoe, try to squat low thigh knees and the ground was 90 degrees.
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The last two hands straight to the right and left straight line, the line of sight is looked to the left. The same action can be changed and then repeat.
'Triangle'
Function: The action can be opened in the back of the foot muscles, stretching the back of the thigh muscle, promote the lower body circulation, so it is particularly suitable for the lower body easy edema, poor metabolism.
Step1
Feet open toward the front of the body, his hands out to both left and right stretch for a straight line. Then change both hands akimbo, left toe extension to the left level, the left heel alignment right foot arch depression.
Step2
Left hand to the right side of the body extension, drive the head and upper body to the right extension, stretching the left waist.
Step3
Slowly decentralized left hand, touch the ground down, right hand to the sky extends into a straight line, for the edge of repeated actions.
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