Sit-in yoga can protect our joints from injury during exercise. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Aerobic exercise is very beneficial to our health. Aerobic exercise can increase the oxygen content in our brain. Let's take a look at the methods and knowledge of meditation yoga with me.
Sitting posture slimming yoga 1
1 Sitting posture and belly rolling
Sit up straight, with your back off the back of the chair and your spine straight; Then take a deep breath 10 times, and try to shrink your abdomen to your back every time you exhale, just like doing a belly roll. This action can stretch the spine and exercise the core muscle groups. Estimated burning heat: 15 calories.
Step 2 get down in the chair
Sit on the edge of the chair with your arms in front of you or above your head; Then get up and stand up straight, inhale slowly, while sinking, gently sit back on the edge of the chair, and repeat 10 times. You can also increase the difficulty: bend your knees and hang your hips on the chair for 30 seconds, and then you will feel the heat burning in your hips and thighs. Estimated calories burned: 20 calories.
Cross your legs
Stand with your hands on the back of the chair; Stand firm with your right leg and raise your left arm to the ceiling; Then lift your left leg to the left of your body, and at the same time lower your left arm and grab your right leg. Repeat 20 times, alternating on both sides. Estimated calories burned: 30 calories.
Lift your legs in a sitting position
Sit on the edge of the chair and grab the armrest with both hands; Knees together, slowly lift, repeat 15 times. Can increase the difficulty: when doing the last time, keep still for 30 seconds. Estimated calories burned: 30 calories.
Torsional sitting posture
Sit up straight with your left hand on your right knee; Gently turn your left shoulder to your right shoulder, stretch your back muscles for 30 seconds, take a deep breath and alternate sides. Estimated burning heat: 10 calories.
Sitting posture slimming yoga method 2 yoga slimming method
1, turn sideways and half down
Efficacy: strengthen myocardium, slim waist, exercise abdominal muscles and lengthen spine.
Answer: Sit up straight, knees bent, feet hip width apart, flat on the ground, and put a ball or yoga block (or a towel rolled into a tube) between your knees. Put your arms on your chest, shoulder height.
B: Turn left, exhale at the same time, and lean back, about half the distance from the ground. Knees hold the ball and gluteal muscles tighten. Inhale, lift and sit up straight. Then the body rotates to the other side and leans over. Repeat 3 times.
2. Lift the leg bridge
Efficacy: strengthen gluteal muscles and thigh muscles, lengthen pectoral muscles and gluteal flexors.
A: Lie on your back, knees bent, feet apart, hip width apart. Exhale, lift your hips up, and bend your elbows under your hips to support your arms. Inhale, at the same time, keep your left leg straight up and your toes straight.
B: Exhale, lower your left leg below the knee of your right leg, and try to tiptoe. Inhale and lift your legs. Do five leg lifts, then put your feet back on the floor and change your legs to do the same thing. After the whole set of movements is completed, put your hips down on the floor, put your knees on your chest and stretch your back muscles.
3, sideways from both ends
Efficacy: slim waist, lift hips and beautify legs.
Lie on your left side, stretch out your left arm and put your right hand behind your head. Heels together, toes straight. Exhale, feet off the ground 10 ~ 25 cm, torso bent, head up at the same time. Avoid hunchback. Inhale and lower your legs, head and torso. Repeat 6 times, and the other side repeats 6 times.
4. Hold your hips high.
Efficacy: strengthen arm muscles, close hips and slim waist.
Answer: Lie on your left side with your legs in line with your torso. The left elbow supports the body and the arms are at right angles. Put your right hand on your hips, your right leg in front of your left leg, your feet flat on the floor and your knees up.
B: Exhale, at the same time, raise your hips, push your right leg hard along the floor, tuck your abdomen upward as far as possible, and tilt your upper body slightly toward the floor. Inhale, lower your hips and retract your right leg to the starting position. Repeat for more than 2 times before doing the other side.
5. Abdominal rotation
Efficacy: abdomen, flexible spine.
A: Lie on your back with your knees bent 90 degrees and your arms extended to your sides to shoulder height. Knees together, slowly lower to the right and exhale.
B: Inhale, slowly return your knees to the center, then exhale and lower to the left. Don't let your knees touch the ground, but hover in a high rope about 15cm from the ground. Rotate alternately for 6 times, then put your knees close to your chest and relax.