1, yoga beginners usually use a few mm yoga mat.
The most suitable yoga mat for beginners is 6mm or 8mm thick. It is not recommended to buy yoga mats that are too thick or too thin.
This is because beginners are not familiar with their own movements and are prone to various accidents. Too thick cushion is easy to sprain ankle, which is not conducive to the display of action; Cushions that are too thin, such as 1.5-3.5mm, are mostly chosen by professionals and are not recommended for beginners, because they will be very painful and may be bruised when falling.
After gradually mastering the essentials, you can consider using a 3.5mm-5mm yoga mat. In short, the thickness of the yoga mat for beginners must be adjusted according to their own situation. Not only should we consider whether we can fall, but also the types of yoga we have studied.
2. What are the functions of yoga mats with different thicknesses?
2.5mm: suitable for portable practitioners, usually used outdoors or in the office, or covered with other yoga mats in the yoga studio.
3mm: Generally used by experienced people or yoga instructors. Novices are not recommended to buy!
4mm: The thickness of yoga mat is rare.
5mm: Yoga mats made of various materials, with appropriate thickness, are suitable for any crowd.
6mm: The most common size. Most TPEs use this thickness, which is also the most practical thickness, suitable for novices, experienced people and any crowd.
7mm: Usually yoga mats are 6mm or 8mm, but a few manufacturers have made 7mm ones, which are suitable for beginners.
8mm: The most common and suitable thickness for beginners.
10mm: Generally speaking, for beginners, it has strong protection but poor balance when standing (please buy carefully! ! )
10mm or more: generally designed for fitness mats, not suitable for yoga.
3. What's the difference between a yoga mat and a fitness mat?
3. 1, material difference
Fitness mat: NBR, PVC foam, EVA
Yoga mat: NBR, pvc foam, tpe foam, tpe double layer, flax PVC, flax TPE, flax rubber, pure flax and natural rubber.
3.2, the difference of thickness
Fitness mat: 10mm, 12mm, 15mm, more than 20 mm.
Yoga mat: 2.5mm, 3mm, 4mm, 5mm, 6mm, 7mm, 8mm,10mm.
3.3, the size difference
Yoga mats have strict standard size, 6 10× 1730 (international standard); 6 10× 1830 (extended); 800× 1830 (widened); 1200× 1830 (double precision). However, fitness mats are free in all sizes. On the one hand, yoga mats are strictly limited by posture, efficacy and body shape, while fitness mats are not strictly limited, which basically depends on the wishes of manufacturers.
3.4, the difference of function
Yoga mat: anti-slip and protection. The ultimate goal is to make yoga more accurate and more stable, so as to achieve the original purpose of fitness mat.
Fitness mat: The most important purpose of cushioning and protection is to reduce the cushioning force of exercise and protect joints, thus playing a protective role.
What are the beginner's yoga introductory moves?
1, camel style
Kneel on your knees, separate your legs, lean back, straighten your hands, touch your heels, and let your body slowly recover.
Beginners of yoga usually use a few mm yoga mat.
2. Head down against the wall
Hanging your feet upside down on the wall is a good action to relieve foot fatigue.
3. Shoulder stand upright
Relax, lie back on the yoga mat, lift your legs and put them behind your head.
Support the ground with your elbows, hold your back with your hands, and lift your legs upward so that your back, waist and legs are perpendicular to the ground. Hold this position and breathe 20 times.
4. Wind-blown tree style
Stand up straight with your feet together and your arms at your sides. When inhaling, raise your hands slowly over your head, cross your hands over your head and raise your heels at the same time.
Step 5: Up-leg style
Continue to relax and lie on your back with the pillow between your legs.
Inhale, lift your legs up 45 degrees and breathe four times in a row. Exhale recovery can improve the condition of small belly. Enhance the strength of the spine and help sleep.
6. Spinal reconstruction
Sit on the ground with your legs bent forward and your back straight.
Bend your left leg, put it outside your right leg, and bend your right leg to the left. Put your left hand in the dark and lock your left knee with your right elbow.
What are the benefits of practicing yoga?
L, maintain and promote the normal function of the system;
2. Enhance the function of endocrine system;
3. Massage strengthens various organs and balances their functions;
4. Promote blood circulation and metabolism;
5, yoga breathing, regulating the mind and prolonging vitality;
6. Adjust the spine to enhance flexibility;
7. Lose weight and maintain skin;
8. Enhance psychological and spiritual energy to make the mind peaceful and quiet;
9, eliminate toxins in the body;
10, slow down and eliminate chronic diseases.
Yoga is very effective for losing weight and changing body shape.
1
Stand up straight, take a big step forward with your right leg, and turn your left foot outward by 45゜, so that your right knee and toe of your right foot are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground.
Target parts: the whole back, leg muscles, hip muscles, abdomen and waist muscles.
Special shaping: stretch your arms as far as possible and don't hunch over, so that you can expand your chest. This action is also very effective for tightening gluteal muscles.
The second move
Lie face down on the mat and support yourself with your elbows. Your arms are shoulder width, and your fingers are pointing straight ahead. Tighten your muscles and lift your hips. Keep your body in a horizontal line and your toes support the ground, then you will feel the pressure. Try to tighten the muscles of the abdomen and legs, hold on for a while, and then rest on the ground for a while. Repeat this action several times.
Target parts: arm, leg muscles, hip muscles, abdomen and waist muscles. Chest, back and thighs.
Special shaping: only the muscles in the abdomen and inner thighs are collected to prevent the arm muscles from forming ugly fat piles.
The third measure
Lie flat on the ground, face up, with your feet flat, feet width apart from your hips, and bend your knees until your calves and shins are perpendicular to the ground.
Tighten your hip muscles, lift your hips a few inches off the ground, and arch your body with the ground. Keep your arms close to the ground, tighten your hips and leg muscles, lift your hips, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action.
Target parts: gluteus muscle, thigh, psoas muscle and lower back.
Special shaping: once your figure is arched, put your hands under your body as much as possible, which can support your body and buttocks, and also make your buttocks muscles firmer.
The fourth move
Note: If you are a beginner and have never supported your body with your shoulders, or have problems with your cervical spine, you'd better not try this action at first.
A: The starting action is the same as in Section 3. Then put your hands behind your waist for support. Bend your legs to your chest every time. If you can't support your body with your shoulders, you can bend your knees, which can relieve the pressure on your shoulders.
B: Put your legs straight on the ceiling and close together. Imagine that you are transferring energy from your head to your toes. If this posture is too tired, bend your legs for a while and have a rest. If you put a towel under your neck and shoulders, it will reduce the stretching of these parts and make you feel more comfortable. )
Target parts: shoulders, back, abdomen, buttocks and legs.
Special shaping: pay attention to the eyes looking up, shrink the rotten part tightly, and try to keep the trunk and legs in a straight line, perpendicular to the ground.
Nowadays, most urban women like yoga, because yoga can not only bring you fitness, but also improve your figure and make you have a slimmer figure!