1, how to do flat yoga
2. The change of flat yoga
2. 1. Strengthen the hip changing mode: improve the position of both feet. Your feet are not placed on the ground, but on the object of 13 to 30 cm, which can increase the load of gluteus maximus.
2.2. Strengthen the change pattern of core muscles: Ask your partner to help you do the flat yoga posture, and then ask a partner to push, pull and lift your body from all angles, and the practitioner needs to try to keep the movements unchanged under the intervention. This is an effective way to exercise the core muscles of the upper body from different angles.
The upgraded version of flat yoga has mastered flat yoga. Try to walk a little further, hang on the horizontal bar, keep your arms vertical, and try to lift your body parallel to the ground. The core muscles of the upper body must be kept tense to make the whole body look "tough".
3. When do you do flat yoga?
If you are healthy, flat yoga and its variants are very suitable for exercising the whole body, and you can do it after other exercises are finished. If you are a novice, you should do a few at the beginning of training, which can help you effectively stimulate the excitement of core muscles before doing strenuous exercises such as weightlifting.
4. How many times do you do flat yoga?
The frequency can be adjusted according to weight and experience. The following frequencies can be used as a reference.
Beginners can do two groups, each lasting 20 to 30 seconds, with a 3-minute break; Intermediate can do 3 groups, 30 to 60 seconds each time, with a 3-minute break; The master can do 3 groups, each group is 60 seconds, and contact the changes introduced above, during which he will rest for 3 minutes.
5. Exercise effect
Exercise core muscles, make you thinner and healthier, and stay away from low back pain.
This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.
Flat yoga can reduce back injury, because it can strengthen muscles when doing flat support, so that it will not cause too much pressure on the spine and back, and it can also provide strong support for the back, especially the upper back area.
6, not suitable for the crowd:
Flat yoga is simple to do, but it has certain requirements for the bones and muscles of the arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise. People who are troubled by wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and other diseases and have a history of shoulder dislocation will be at risk of aggravating symptoms if they barely exercise. In addition, people suffering from lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, belly rolling and sit-ups.
6. 1. People with severe scoliosis, acute lumbar disc herniation and osteoporosis are not recommended to be supported by steel plates because their bones and muscles are not up to standard. However, steel plate support can correct mild scoliosis and can also be used as a restorative exercise in the later stage of lumbar disc herniation.
6.2. It is not recommended for middle-aged and elderly people over 45 years old to do flat support, but anyone who insists on long-term exercise and has excellent physical fitness can do it. Locke, who is over 60 years old, is an example. Because of the pressure on blood vessels, patients with cardiovascular diseases are not recommended to do this kind of exercise.
6.3. It is not recommended for pregnant women to have flat support because of the large amount of muscle exercise in the waist and abdomen. However, for women more than 42 days after delivery, it is recommended to stay flat, which is beneficial to the recovery of pelvic floor muscles and the prevention of uterine prolapse.