Bend your legs and abdomen.
Keep your upper body still, put your hands on your sides and bend your legs and abdomen. When your legs are down, your legs are straight, but your feet don't touch the ground. Use abdominal control. Each group has three groups: 15 and * * *, and rest for 30-40 seconds. Mainly exercise the lower abdominal muscles.
Ingot belly
First of all, you should put your hips on the edge of the chair, don't sit too much, keep your body tilted, support your body behind your hands and keep your body balanced. Then tighten the upper body and legs to the abdomen with the abdomen as the center, and the flexion range of the legs should be balanced. 20 times in each group, * * * three groups. Mainly to exercise the abdomen.
Leg lift sit-ups
Lift your legs and thighs, keep them perpendicular to your body, lift your upper body upward, keep your neck still, and don't lift your upper body too high. 20-25 people in each group, three groups. Mainly exercise the upper abdominal muscles.
Crescent Moon Variant-Nourishing Side Waist
Exercise: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders, palm down, and look straight ahead. Take a deep breath. When exhaling, relax your right waist and fall horizontally to the right. Be careful not to lean forward or hunch your back. You have to feel your body close to a wall, your shoulders open as far as possible, the plane bends sideways, and you feel your left waist stretched.
Bird King Style-Stretch the waist forward
Stand with your legs together, inhale, raise your arms, palms facing each other, press your left arm on your right arm, fold your elbows, hold your chest, and put your hands together. Lift your left leg and wrap it around your right calf, with your body center of gravity between your legs and the tip of your right foot firmly on the ground. Adjust your breathing, take a deep breath, straighten your back and squat slowly. After maintaining a good balance, the upper body moves forward, so that the abdomen is close to the thigh and feel the stretching of the back. After holding 15 seconds, restore the initial posture and proceed in the opposite direction.
Alternate legs
Put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out the leg at a certain distance from the ground, but not too high, don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, divided into three groups.
Belly in and clap your hands.
Lie on your back, lift your legs up, bend 90, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.
Bow-moving back waist
Lie flat on the ground, gently touch your chin, look at the ground slightly, adjust your breathing, bend your calves, and hold your ankles with your hands from the outside. Inhale, lift your upper body off the ground with strength, and feel your lower back stretched. If possible, hold your hips, pull your legs hard and lift your thighs off the ground. The whole body is like an open bow, with its head slightly tilted back and its eyes open at the top.
Swan style-completely tighten the waist
Kneeling posture, thighs and calves at 90 degrees, head slightly raised, looking straight ahead. As shown in the figure, the palms are folded, the opposite direction is 90 degrees with the forearm, the little fingers are close together, the palms are on the ground, and the elbows are slightly bent, so that the elbows are supported under the ribs and the center of gravity slowly moves forward. The forefoot touches the ground, and after breathing is adjusted, the waist is forced, the center of gravity moves forward, and the legs are slowly straightened back to support the body off the ground.
Cat Stretch-Relax the waist in all directions
Kneeling posture, thighs and calves are 90 degrees, head, neck and spine are kept in a straight line, and eyes are on the ground between palms. Inhale, press your back down, press your abdomen down to the ground, press your shoulders down, hold your chest out, raise your head and hips up, and form a downward arc with your back, thus squeezing the muscles of your back. Exhale, hunch your back, and move your lumbar spine in the opposite direction. At the same time, keep your head down and try to lean your chin against your chest, so that your whole body can make an upward arc and feel the stretching of your back muscles.
Tips for practicing yoga:
A little practice
Because modern people have different time schedules, it is difficult to practice strictly according to the above four times, so we can relax the standards and have a little contact, and we can also get good results.
Meditation practice
Get up early in the morning and practice yoga breathing and meditation before going to bed at night 10- 15 minutes.
Stretching exercise
Before lunch, there is an afternoon tea break. You can use yoga to move your head, neck and shoulders, and use tables and chairs to twist and stretch in place.
How about practicing yoga every day?
From the point of view of physical exercise, it is of course best to practice yoga every day, especially for beginners, because daily practice can play a step-by-step role for beginners. If you can't practice every day, you can practice two or three times a week, but the time for each practice should be between 1-2 hours, so as to ensure the practice effect.
Can I sleep after yoga?
You can't go to bed after yoga. Although yoga is a good physical and mental exercise to lose weight, but just finished yoga, the body is still in a relatively excited state, easy to accumulate fat and energy, it is recommended that every 1 to 2 hours is appropriate.