Warm-up exercise before yoga, the body is the foundation of our life, exercise is conducive to enhancing the body's immunity, regular exercise is conducive to enhancing our cardiopulmonary function, if you want to exercise yourself, you can consider this exercise, and now share the warm-up exercise before yoga.
Warm-up exercise before yoga 1 First, neck training.
Results: Simple neck training can stretch neck muscles and relieve neck stiffness.
Stop the neck injury caused by sudden yoga training.
Repeat times: 3 times clockwise, then 3 times counterclockwise.
1, take a simple sitting position, put your hands on your knees, raise your head, make your chin just close to your chest, and stretch the muscles at the back of your neck.
2. Gradually turn your head to the right and stretch the left neck.
3, along the clockwise deviation, the head gradually leans back, stretching the front muscles of the neck.
4. Gradually turn your head to the left and stretch your right neck.
5. Finally, the head gradually turns to the back and turns clockwise to complete the training.
Then repeatedly train counterclockwise until you feel a little tired of your neck.
Second, shoulder training.
Results: Things go up all day, and shoulders are easy to ache.
Simple shoulder training can not only eliminate shoulder pain,
It can also make the shoulders move separately, which is more conducive to holding yoga training.
Number of repetitions:
Turn as far as possible, clockwise and counterclockwise 4 times each.
1. Sit on the mat in a relaxed posture.
Bend your elbow, put your fingertips on your shoulders quietly, and keep your upper arm parallel to the air.
2. Take the shoulder as the axis, and use the elbow to adjust the arm to draw a circle clockwise. After four turns, turn counterclockwise for four turns.
Tips:
1, turn your shoulders slowly and gently to avoid violent rotation, so as not to sprain your bones and muscles.
2. People who have had surgery on their shoulders should hold their shoulders firmly with one hand during activities.
The normal rotation of the other hand is limited to comfort.
Third, arm training.
Results: Many postures in yoga need the support of both arms, so you must exercise your arms when doing warm-up exercises.
So talented, you can prevent arm injuries in yoga training.
Repeat the training for 3 times in each group.
1, accept a relaxed sitting posture, with your arms bent forward and your left arm bent over your right arm.
Hold the left arm in the right forearm and squeeze the left arm to the right.
Hold for 30 seconds, change the left arm, hold the right arm and press it to the left.
2. Grab the arm, then the right hand is from top to bottom and the left hand is from bottom to top.
Cross your fingers in front of you and point your right elbow at the sky.
3. The left hand bypasses the head and the right elbow is pulled to the left.
Hold for 30 seconds, change your right hand and pull your left elbow.
Then, stick to stability. Breathe and gradually hold your arms tight.
Warm-up exercise before yoga 2 Warm-up exercise before jogging
Stretch the muscles at the back of the thigh.
Sit on the ground, straighten your right leg, bend your left leg, straighten your back, lean forward and cross your body, then hold your toes with your hands for 30 seconds, then slowly return to your original position and change your legs to do the same action. It is best to stretch each leg 3-5 times.
Stretch the inner thigh muscles.
Keep sitting, keep your feet close to the soles of your feet, bend your knees, hold your ankles with both hands, and keep your posture 10 second. Or you can stretch your feet forward, straighten your back, bend forward from the cross, hold your ankles with both hands, and keep your posture for 30 seconds, repeating it for 3-5 times.
Shoulder encircling action
Stand up straight, spread your legs apart, hang your arms, hold your chest and abdomen, put your hands on your shoulders, and twist your shoulders with your hands, first 10 times, then 10 times.
Hip swing and hip circle movement.
Stand up straight, legs slightly bent, hands akimbo, use the strength of waist and hip to drive the cross to swing, swing left and right 10 times, and then circle clockwise and counterclockwise.