1, male yoga movements
Men's Yoga Course 1:
Prone posture, legs together straight, toes straight. The abdomen is close to the ground, the arms are straight forward, the arm distance is shoulder width, the head is raised, and the chest is slightly off the ground.
Men's Yoga Course II:
Put your arms naturally at your sides, palms down, upper body down, and chin on the ground. Straighten your right leg, bend your left knee, lift your calf, and hold your left ankle with your left hand.
Men's Yoga Course III:
Slowly straighten your arm, pull your left leg and lift your left thigh off the ground. Try to make the calf and thigh form a 90-degree angle, and keep the right leg and arm still.
Men's Yoga Course 4:
Relax and open your left hand next to your body, palms down. Straighten your left knee, straighten your leg, but don't put it down.
Men's Yoga Course 5:
Lower your left leg slightly, but don't touch the ground. Lift your right leg slightly from left to right, at the same height as your left leg, and keep a moderate distance. Raise your legs as high as possible without moving your arms.
Men's Yoga Course 6:
Slowly lower your legs, straighten them, then bend your knees, lift your calves, put your heels on your hips as much as possible, and hold your ankles with your hands behind your back. Pay attention to your thighs and shoulders.
Men's Yoga Tutorial 7:
Lower your calves and straighten your legs together. Take back your arms, put your hands on the ground, lift your upper body and lean your head back as far as possible.
Men's Yoga Course 8:
Keep the posture of the seventh step, keep the upper body and arms still, separate your legs into a figure of eight, stick your inner legs on the ground, don't tilt your legs, and lean back as far as possible.
This group of male yoga classes can also be practiced by female friends. The main purpose of training is to eliminate the fat in the legs and buttocks, tighten the muscles in the legs and buttocks, and thus shape the beautiful lower body lines. Male exercise can improve the problem of hip hypertrophy, while female exercise can shape the hip.
Four fitness balls and a small exercise to eliminate waist and abdomen fat
1. Bend your legs.
Face down, your crotch is attached to the fitness ball, your hands are on the ground, your legs are shoulder width apart, and your knees are bent. At the same time, the instep naturally bends, the feet are up, and the thighs are balanced with the ground. While tightening your hips and abdomen, swing your legs up and down, be careful not to arch your back, try to keep the ball stable and don't let it roll back and forth.
Swing your legs left and right
Lift with the ball between your legs, and lie flat and stable on your upper body. Legs hold the ball and rotate left and right, keeping a slow rotation speed.
3. Fitness Bowling Belly
Bend your knees, put your feet flat on the ground and sit on the fitness ball. Move your feet forward step by step, and at the same time, approach the fitness ball backwards until your lower back is completely pressed on the fitness ball and your arms are crossed on your chest. Exhale, the upper torso is lifted upward, the navel is tightened inward, and the abdominal muscles are contracted. Chin is raised, and the distance from chin to neck is just enough to put down an orange. Inhale and return to the initial position until the body is completely lying on the fitness ball.
Push the ball with your feet.
Lie on your back, knees bent, feet touching the ball. Push the ball forward with your heel and straighten your legs. Return to the original position and repeat the same action 30 times.
2. The benefits of men practicing yoga
1, conditioning physiology
Balance yoga emphasizes that the body is a big system, which consists of several parts. Only by keeping all parts in good condition can we have a healthy body. Yoga adjusts the physiological functions of various organs through posture and pranayama, thus strengthening the body.
Step 2 eliminate tension
Calm your heart through yoga, complete breathing, meditation and various postures, adjust your nervous system and eliminate tension. 3) cultivate one's mind and nature. Yoga advocates a healthy and benign attitude towards life, so that you can naturally get rid of bad habits such as smoking and drinking. By constantly surpassing yourself, you are also full of confidence.
3, special achievement method
Special yoga has a very good effect on weight loss, insomnia, anxiety, arthritis and other symptoms.
4. Fight against the male health crisis
Men have many health problems. They lack awareness of their bodies and brains. Physical problems actually come from overload pressure. Without a calm brain, people are always under great pressure and their emotions are easily intense. As the pressure increases, the disease will be very prominent. Chronic stress is six times more likely to cause heart disease and cancer than smoking and high cholesterol. The midbrain is one of the most important organs in the human body. When the brain is tired, many functions will be affected. One of the great benefits of yoga is that it can help brain waves to restore calm, maximize the role of parasympathetic nerves, restore energetic state, and fight against various health crises.
5. Build a strong body.
Because men don't pay attention to body shape as women do, the obesity rate of men after the age of 30 is very high, which brings many hidden dangers. Practicing yoga plays a special role in reducing local body fat and fat, increasing body flexibility and helping men maintain a normal body shape. Different from other sports, yoga is a comprehensive system including body, brain and spirit. Yoga is the foundation of other sports. Many sports stars, such as baseball catchers _(BarryZito and EddieGeorge, use yoga to keep their best health. Jennett, the most valuable player of the NBA Grey Wolves, must practice yoga breathing and concentration before every game. Yoga practice is not contradictory to other sports, and it can also increase the effect of other sports.
6. Give people an inner strength.
After a period of exercise from the inside out and from the outside in, people will be surprised to find that while losing a few kilograms, their mentality is completely different. Most women practice yoga in order to seek a more perfect figure, and they also pay great attention to the beauty of posture when doing movements, while men pay less attention to the beauty of movements, but they can better understand the true meaning of yoga self-cultivation. Although the flexibility of yoga is very important in the primary stage, the more difficult the movement, the higher the requirement for strength. Many movements are almost impossible for women, but men can easily complete them.