Yoga boat can effectively enhance the strength and muscle endurance of feet, ankles, calves, thighs, knees and waist; It is the posture of tightening thigh and waist muscles, which is comparable to the effect brought by flat support;
Strengthening can also exercise the willpower of practitioners, enhance the function of circulatory system and increase vital capacity; Improve the balance control ability of the body; Stick to it for 3 minutes every day, stretch your hips and shoulders, correct all kinds of bad postures and make your body lighter.
Rowing practice:
1. Prepare a yoga mat, sit on the mat surface, keep your legs straight forward and close together, put your hands on your sides, hold your palms on the ground (as a yoga stick), keep your back straight, and extend your spine upward.
2. Bend your knees, make your heels close to your hips, do squats, relax your breath, stretch your arms forward and lift them horizontally, parallel to your knees, with your palms facing each other and close to your knees. When inhaling, lift your legs off the ground, keep your legs parallel to the ground, and your thighs are at 90 degrees. Abdomen in, back straight.
3. When exhaling, the abdominal core exerts force, trying to straighten the legs, and the body and legs are V-shaped. The back is still pretty. Keep breathing deeply and breathe slowly for 5 times.
4. When inhaling, put down your arms and legs, bend your knees, and relax with your hands around your knees.
Precautions for practicing on board:
1. Pregnant women, people with asthma and diarrhea should not do this pose. Patients with stuffy nose, dizziness and cold should not do this pose.
2. Don't be present during practice and keep your back straight. Don't shrug and bend over. Beginners can learn to keep their calves parallel to the ground, keep their backs straight, keep their spine straight, keep their balance, put their feet down for 30 seconds, and continue practicing after a rest.
3. Senior scholars can straighten their calves so that the upper body and legs form a V-shape, and the duration of persistence can be maintained according to personal endurance. Hands can help hold the legs and relieve the pressure on the thigh muscles. Advanced scholar hands forward 1 min. Rest.
4. basin friends who want to lose weight can do a few dynamic exercises first, and then keep static. The holding time depends on personal circumstances.
Boat can not only strengthen the muscles of waist, abdomen, back and legs, but also promote the health of liver, gallbladder, spleen and intestine, and effectively improve constipation and indigestion symptoms;
Increase abdominal blood circulation, stimulate digestive system, quickly reduce abdominal and leg fat, practice for 3 minutes every day, and you can see vest line in one month! ! !