If you want to improve your running performance, teach you to practice yoga like this. People with heart disease are not suitable for this sport. This exercise is still relatively high intensity. If you keep exercising, you may grow taller. Simple exercise can also help us exercise. Understand that if you want to improve your running performance, teach you to practice yoga. That's it. Act quickly!

If you want to improve your running performance, teaching you yoga in this way is an excellent way to improve your running activities, which will challenge your strength, flexibility, balance and coordination.

Down dog style

Purpose:

This posture stretches the hamstring muscles of thigh and calf muscles, strengthens the strength of tibial joints, helps Achilles tendinitis and tibial pain, relaxes the muscles of lower back and strengthens the strength of upper body.

Action steps:

Starting from the hands and knees, the hands are lower than the shoulders, and the knees are separated by pelvic width.

Touch the ground with your toes, lift your hips and back, release the pressure of your heels on the ground, hang your head between your hands, and turn your body into an inverted "V".

When breathing, gently tuck in the abdomen and feel the inhaled air injected into the back and side of the chest. Then bend your knees and keep your spine straight.

Then try to bend one knee at a time and stretch the muscles of the calf. Breathe evenly and keep posture 1 min.

Tree type

Purpose:

This posture can improve balance and concentration, strengthen the strength of feet, ankles and knees, and teach you how to stand with your feet up close to the inner thigh.

Action steps:

Stand with your center of gravity on your left foot.

Lift your right foot, grab your ankle, bend your right leg, and put the sole of your foot on the inside of your left leg.

Stick your feet on the muscles of your left leg and inner thigh. Look at a point ahead and relax your face. Stabilize the center of gravity on your left foot, inhale and abdomen, feel the breath flowing to your head, and imagine your body as a role.

If you want to challenge the difficulty, you can also raise your arms above your head and try to raise your head or close your eyes. If you are in trouble, put the sole of your right foot on your left ankle. Breathe evenly and keep your posture for 30-60 seconds. Slowly relax, change legs, repeat.

Reverse arrow against the wall

Purpose:

This posture refers to gently stretching the hamstring and calf muscles, relaxing the tense upper back, promoting the excretion and circulation of leg lymph, and strengthening the immune system. Lifting posture helps to reduce the swelling of the calf after standing for a long time and help blood circulation.

Action steps:

The right hip joint sits sideways against the wall. Head and torso lying on the floor, legs leaning against the wall.

Move your hips to the wall. If your thighs feel tight, you need to readjust them.

Put your arms and arms in any comfortable position at your sides. Relax your legs, shoulders and abdomen and concentrate on breathing. Hold your position for five to ten minutes.

I want to improve my running performance and teach you to practice yoga like this. Look, if you don't pay attention in winter, fat will accumulate quietly. Don't worry, as long as you don't be lazy and keep practicing yoga, you can keep in good shape and in a good mood.

Here are four ways to lose weight by practicing yoga:

Bellows-type speed regulation method

1. Meditate in any position. Bend your elbows and make a fist shoulder-high.

2. When breathing is difficult and fast, raise your arms and open your fists.

3. Then exhale, return your arms to their original positions, and make fists with both hands.

4. Breathe 10-20 times, depending on personal ability.

5. After a round, slowly inhale and exhale to relax your body. Practice for 5 rounds.

Efficacy: Because the forced airflow generated by friction will generate heat to the respiratory tract, it is very beneficial to lose weight and increase the resistance of the respiratory tract. Original fitness men and women

arch form

1, lie flat on your stomach, bend your knees, keep your heels close to your hips, and grab your ankles with both hands.

2. Inhale, arch your feet and lift your head and chest together.

3. Hold your breath for 6 seconds and look up.

4. Exhale and slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.

Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged.

Push-friction type

1. Sit with your legs apart and stretch forward.

2, finger lock, imagine yourself holding the handle of the stone mill.

3. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back.

4. Exercise with the waist as the axis, clockwise and counterclockwise ten times each.

Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery.

Tiger style

1. Kneel on the bed and keep your arms and thighs vertical.

2. Exhale, bend your right leg forward, arch your spine upward, bow your head, and try to keep your nose close to your knees.

3. Keep this posture and hold your breath for 6 seconds.

4. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes towards your head. The spine bends downward.

5. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.

Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender.