Practice method: The practitioner lies on his back, with his feet together, his legs straight forward, his arms on his sides, palms up, his eyes looking at the ceiling, his legs slowly spreading about 45, his whole body relaxing, breathing naturally and evenly, and his hands slowly reaching over his head. When your hands touch the ground, keep your arms parallel, palms up, and at the same time, your toes are forcibly hooked back to inhale, and then your legs are forcibly lifted to be perpendicular to the ground. Exhale, use the strength of the waist and abdomen to lift the upper body off the ground as much as possible, and then pull the rope alternately with both hands to cooperate with natural and smooth breathing.
2 auspicious yoga-the effect of eliminating abdominal fat: practicing this posture can massage the abdomen, improve the blood circulation of the lower body, promote digestive function, and eliminate abdominal fat and excess fat on the buttocks and thighs.
Practice method: Practitioners lie flat on the ground, relax, put their feet together, straighten their legs, put their arms on their sides naturally and comfortably, palms up, then separate their feet by about 30 cm, and watch the ceiling breathe naturally and evenly. Slowly raise your hands above your head and stretch behind you. After landing, keep your arms parallel and palms up, then spread your legs, bend your knees and put your palms together. Take a deep breath, and then pull up the upper body with the strength of abdominal muscles until the upper body is completely seated. At the same time, stretch your hands up to be perpendicular to the ground, keep breathing naturally, exhale and slowly return to the ground. After resting for 5 to 10 seconds, repeat the exercise for 20 times.
3 Shell Yoga-the effect of flattening the lower abdomen: Through the practice of this posture, the blood circulation in the pelvic area can be strengthened, the excess fat in the abdomen can be consumed, and the protruding abdomen can be flattened. Moreover, the leg contraction action of this posture can also massage the internal organs of the abdomen, which is helpful to improve the digestive ability, discharge the dirty gas in the abdomen and relieve constipation symptoms.
Practice method: Practitioners lie flat on the yoga mat, straighten their legs forward, straighten their toes, put their arms on their sides, palms down, look at the ceiling, relax all over, keep breathing naturally and evenly, inhale, bend their right legs, keep their left legs straight, hold their knees on their right legs after crossing their fingers, and try their best to draw their heads closer to the chest and abdomen, and breathe smoothly for 3-5 times. Use the strength of abdominal muscles to lift your head vigorously, while leaving your back off the ground and sticking your nose to your right knee. Keep your left leg straight, tighten your toes, and exhale, so that your upper body and head fall back to the ground. Then your left leg and right leg are bent together, and your fingers are crossed to hold your calves, waist, back, head and neck tightly. After inhaling, use the strength of abdominal muscles to press your legs to your chest, raise your head, put your face close to your knees, exhale, and press your head down to your knees with the tip of your nose. Repeat 3 times.
4 Minute-needle Yoga-the effect of tightening the loose abdomen: Practicing this posture can tighten the loose abdomen, eliminate excess fat accumulated in the abdomen, enhance the elasticity of abdominal wall muscles, and contribute to the improvement of digestive ability.
Exercise method: the exerciser lies flat on the ground, stretches his legs forward, inhales, stretches his arms to the sides of his body to form a straight line, then exhales, and pulls his legs upward with the strength of his waist and abdomen until his legs are perpendicular to the ground. At this time, the knees are straight, the toes are hooked hard, the heel of the left foot is placed between the first toe and the second toe of the right foot, and this posture is maintained for 5 to 10 second, and the upper body does not move and the feet do not move. Exhale, your legs start to move up slowly, and stay for five seconds at each short distance until your legs are perpendicular to the ground. Keep your back and neck straight, look at the ceiling and breathe smoothly.