White-collar workers use 4-style yoga to lose weight and decompress before going to bed. People with heart disease are not suitable for this sport. Exercise can also help us get rid of fat. A full state is more conducive to us to actively meet life. Exercise helps to strengthen our physique. Understand that white-collar workers use 4-style yoga to lose weight and decompress before going to bed. Let's act quickly!
White-collar weight loss 4 yoga decompression before going to bed 1 1, leg back stretching.
Stretch your back and strengthen your internal organs.
Stretching the back can not only beautify the lines, but also strengthen the digestive organs and respiratory system.
Action essentials:
Sit on the mat with your legs straight, your back straight, inhale, and put your hands over your head; Exhale, the arm drives the body forward and down, the knees are straight, the eyes are looking at the direction of the toes, try to keep the abdomen close to the thigh, and keep abdominal breathing for three times. Inspiratory upper body reduction; Exhale and relax your hands downward.
Training effect:
Stretch the whole back, improve the strength and elasticity of the spine, stretch the muscles of shoulders, arms and legs, tighten thighs and abdomen, and strengthen the digestive system and respiratory system.
2. Ship type
Decompression and relaxation
This action not only has the effect of exercising, but also can relax body and mind. Try it when you are tired and nervous.
Action essentials:
Lie on your back with your feet together and your arms flat at your sides. Inhale, at the same time, lift your upper body, feet and arms upward, only your hips touch the ground, keep your body balanced with your spine as a fulcrum, keep your hands and feet straight, and point your fingers at your toes; If you can, hold your ankles with both hands, exhale and slowly put your body back on the ground. Take a good breath and relax.
Training effect:
Enhance abdominal muscle strength, eliminate abdominal fat, make thighs thinner and waistline thinner. Prevent visceral sagging, improve gastrointestinal function, eliminate constipation, and strengthen the back.
3. Side angle extension type
Thin waist relieves sciatica
Thin waist movement, if there are symptoms of sciatica, daily practice can effectively alleviate.
Action essentials:
Open your legs two and a half shoulder width, rotate your right foot 90 degrees to the right, inhale horizontally and raise your hands, exhale to drive your body to bend down to the right, bend your right knee, put your right hand in front of your right foot, look forward with your fingertips on your left hand, palm forward and your fingertips pointing to the sky. Be careful that the right knee does not exceed the toes of the right foot. Hold three abdominal breaths. Inhale, the arm drives the body to slowly recover upward, and do it in the opposite direction.
Training effect:
Stretching exercise of chest and ankle can relieve joint pain and sciatic nerve pain and stimulate gastrointestinal peristalsis. It also helps the digestive process and reduces waist fat.
4. Pigeon variety
Exercise the muscles of the whole body to stretch the body.
This action can exercise the muscles of the whole body, and you can have a slender and soft figure with regular practice.
Action essentials:
Sit on the ground with your legs straight and your back straight. Bend your left leg, bend your calf, and straighten your thigh as much as possible. Grasp the instep of the right foot with the right hand, lift the right calf upward, and clamp the instep of the right foot with the right elbow joint. The left arm extends over the head. Keep your eyes above the diagonal, keep this posture for 1-2 minutes, exchange your legs, and adjust your knees to a straight line when practicing, with your center of gravity on your back.
Training effect:
Strengthen thigh and calf muscles, beautify arm lines, enhance the flexibility of waist and shoulder joints, make waist slender and soft, beautify body lines and promote blood circulation.
White-collar workers lose weight and decompress 4 yoga before going to bed 2 1, side baby style.
A, hands straight stick to the ground, forehead gently stick to the ground, take a deep breath with your nose.
B, gently move the hand image to the right, and become a baby posture lying on the side. The palm is firmly fixed on the ground, and the coccyx is elongated at the heel.
C, take a few deep breaths, then slowly turn back to the middle and then turn to the left.
2. Cat style
A, kneeling, palms and legs on the ground.
D, inhale, concave back, chest out, and look forward.
C when exhaling, arch your back and relax your head.
D, repeat several times, slow down and cooperate with breathing.
3. Sit forward and bend.
Sit down and straighten your feet forward.
B, inhale and lengthen the spine; Exhale and fold forward gently.
C. Take a few deep breaths and feel the stretching of your back and hind legs. Get up slowly and go back to the middle.
Step 4 bend cross-legged forward
A, adjust yourself to a comfortable cross-legged posture.
B, straighten your hands and drive your body forward. Try to keep your heart close to the ground.
C. Get up slowly, straighten your legs and shake. Then cross-legged again, the upper and lower feet are opposite to last time, and then repeat the B action.