Effective yoga movements
1, cat style
Efficacy: Cat yoga can help you open the central part of your body and coordinate your breathing through exercise. This pose is usually combined with the cow pose in one breath.
Practice: Kneel on the ground, legs are hip width, feet are on the ground, hands are shoulder width, arms are straight, and fingertips are forward. Inhale and exhale, arch your back up and look down at your thighs. Keep breathing 5- 10, and then relax.
2. The style of cattle
Efficacy: Cattle style is usually matched with cat style, which can gently stretch our spine and play a health care role.
Practice: Kneel on the ground, legs are hip width, feet are on the ground, hands are shoulder width, arms are straight, and fingertips are forward. When inhaling and exhaling, the back sinks downward, and at the same time, look up at the ceiling, maintain 5- 10 breaths and relax.
3. cobra pose
Efficacy: cobra pose can promote the flexibility of the spine and open the chest for breast enhancement.
Exercise: Lie prone on the yoga mat, with your legs hip width apart, your feet on your back, your elbows bent, your palms propped up, and your chin touching the ground. Inhale and tighten the abdomen, buttocks and legs. When exhaling, use your arms forcibly, slowly raise your head, chest and abdomen to the height within your ability, stop breathing 10 breaths, then slowly put down your abdomen, chest and head in order and return to prone position.
4. Forearm extension
Sit with one leg on the other and hands at your sides. Hands in front of you, palms outward, fingers down. Slowly lower your palms until you touch the ground. Lean forward from your hips until you feel your forearm stretched. Keep stretching for 30 seconds. This set of actions is repeated three times.
Step 5 lunge and squeeze
Standing on the yoga mat. Take a big step backwards with your right foot. Bend over and put your hands on the ground. Stick out your right foot. Bend your right knee and land. Lift your body. Hands akimbo. Keep your balance. Hands up. Fold diagonally above the head. Raise your head and lean back slightly. Hold your position and breathe five times. Go back to your original position and relax.
How can I grow taller quickly?
1, reasonable diet: height is closely related to self-nutrition, and insufficient nutrition will lead to short stature, so friends who want to grow taller can achieve the goal of growing taller through diet. According to research, calcium, protein and vitamins in food can help people grow taller, so in daily life, we should eat more foods rich in calcium, protein and vitamins, such as lean meat, shrimp skin, tofu, milk, fish, shrimp, eggs, kelp, bone soup, seaweed and so on. In addition, we should eat less snacks and the diet should not be too salty.
2, regular exercise: adhere to scientific and reasonable exercise every day can grow taller. Among many sports, playing basketball is the first choice for growth. Because there are often jumping movements when playing basketball, it can help long people. The same is true of playing volleyball. You can also do some stretching exercises, such as aerobics and parallel bars, which can stretch your bones. You will grow taller if you practice for a long time. In addition, you can stretch tendons every day, and the effect is good.
What exercise can you do to grow taller?
1. Touch height: take off in place or run-up (three or five steps), with knees and hips completely straight, waist upright and chest out, arms extended, and touch objects hanging in the air with your hands. The height of the object is as high as possible, and the left and right hands do it five times in a group, and the rest between groups is 2 minutes. You can do 3~5 groups according to your physical condition, and it is best to practice on an open, flat and moderate ground.
2, hanging: on the horizontal bar or homemade family hanging bar, practice once every morning and before going to bed at night.
Methods: Hold the pole with both hands, keep your feet off the ground, relax your whole body, and gently shake your waist, hips and legs. Pause for 20-30 seconds, then rest for 30 seconds, do it again for 2-3 times, and then pause for 2 times, that is, tie a 5 kg weight to your ankle, and rest each time 1 minute.
3. Kicking shuttlecock: When kicking shuttlecock, the legs, feet, waist, buttocks, knees, ankles and other parts get full activities, which can accelerate the whole body blood circulation, promote metabolism, increase vital capacity, improve visceral function, and also exercise the flexibility and flexibility of joints, so that bones and bodies can get good exercise.
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