Exercise the knee joint yoga movements, yoga equestrian posture classification and practice?
- What are the postures and practices of yoga equestrian?
- The yoga that reduces the belly, how many movements subtract the belly?
- How to adjust the knee line of force?
What are the postures and practices of yoga equestrian?
Horseback riding! It belongs to the action of opening straddle and back bend! Stand on the mat! Take a big step back on your right foot, instep and shin to the ground! Stretch your toes back! There's no pressure on the knee! Press the soles of your forefeet evenly! Knee and ground 90 degrees! Inhale! Extend the spine forward and upward! Straighten your back! Exhale, hip sinking, thoracic vertebra front push head neck slightly backward!
The yoga that reduces the belly, how many movements subtract the belly?
Belly reduction yoga-the secret to putting your belly away: first, kneel back on the yoga mat and roll the tailbone down and in like a seesaw in the position of the tailbone and navel, so that the navel can naturally be tucked in. try to feel that the toe and coccyx are downward, not upward.
In the second step of belly reduction yoga, lie on the yoga mat with your hands flat on the chin, place your hands under your forehead, open your feet as wide as your buttocks, push your toes into the center of the earth, lift your navel up, relax your shoulders, inhale deeply and exhale slowly.
Imagine that in the position of the coccyx, there is a tail tilted outward like a seahorse, then rolled down and inward, and the toe bone rolled inward for half a minute.
The second action of belly reduction yoga is called boat style: sit your legs forward on the yoga mat, put your arms back, point your fingers back to your buttocks, then lift your legs forward and repeat 15 times.
The third action of belly reduction yoga: lie on your back, just like doing sit-ups, but raise your knees to 90 degrees with the yoga mat, put your hands on your thighs, and start doing sit-ups 15 times.
The fourth action of belly reduction yoga: lie flat on your back against the yoga mat, put your hands flat, lift your legs to 90 degrees with the ground, repeat 15 times.
How to adjust the knee line of force?
Adjusting the knee line of force (knee alignment) is very important for preventing injuries and improving sports performance.
1. Strengthen hip muscles: strong hip muscles can help improve knee stability and strength lines. Try squatting, bridge, hip push and other exercises.
two。 Stretch and relax tense muscles: tense muscles may cause the knee to deviate from the line of force. Try stretching leg muscles, such as quadriceps, biceps, and popliteus.
3. Pay attention to standing and walking posture: maintaining the correct standing and walking posture is essential to maintaining a good knee line of force. Be careful to distribute your weight evenly on your feet to avoid stress on one side when standing or walking for a long time.
4. Choose the right shoes: wearing shoes with good support and cushioning can help adjust the kneecap line. Especially when running or other high-impact sports, the right shoes are more important.
5. Consider using exercise aids: depending on your situation, you may need to use exercise aids, such as knee protectors or orthopedic insoles, to help adjust the knee line.
6. Increase core stability: strengthening the core muscles can help improve the posture of the body, thereby adjusting the knee force line. Try flat plate support, sit-ups and other sports.
7. Training balance and flexibility: by training balance and flexibility, you can better control your body posture, thus adjusting the knee force line. Try low-impact exercises such as yoga and tai chi.
8. Seek professional help: if you have tried the above methods but are still unable to adjust the knee line of strength, it is recommended to seek help from a physiotherapist or other professional to ensure that you get the best advice and treatment tailored to your personal needs.
1. It is possible to adjust the knee line of force.
two。 Because the adjustment of knee force line can be achieved through exercise and exercise.
The knee force line refers to the direction of the knee joint force line. The correct knee force line can reduce the pressure on the knee joint and prevent knee injury.
Adjusting the knee force line can be achieved by strengthening the thigh muscles, especially the training of muscle groups such as quadriceps and semitendinosus, as well as changing gait and posture.
3. In addition, maintaining good weight and correct posture is also helpful for the adjustment of knee force lines.
Through regular appropriate exercise and exercise, such as kicking shuttlecock, running, cycling and so on, the muscle strength around the knee joint can be enhanced and the knee force line can be adjusted.
At the same time, avoiding standing or sitting incorrectly for a long time and maintaining good posture and posture can also reduce the pressure on the knee joints and help to adjust the knee force line.