The efficacy of yoga station, how to practice strength?
How to practice strength?
The yoga warrior style represents strength, concentration and perseverance! The origin of warrior type I:
Legend has it that the first style of warriors is mainly to commemorate the strong heroes generated by Siva's hair, which is recorded in the great epic "the rebirth of the God of War". When practicing this pose, I always feel like a brave warrior, hire a battlefield, be valiant, and win a great victory.
The benefits of practicing the warrior style:
① shoulders can be fully extended, soothing the hips and shoulders, which will be very helpful for deep breathing
② relieves neck, shoulder and back stiffness
③ enhances the strength of the arches, wrists, knees and thighs, enhances the endurance of the body muscles, and increases the willpower.
④ has a good stretch on the front of the rear thigh to help detoxify our inguinal lymph.
⑤ dilates the chest, improves the function of digestive system and circulatory system, and relieves symptoms such as sciatica.
Notes for practicing the warrior style:
① shoulder abduction and abduction, forearm pronation
② spine extension, forefoot hip flexion, knee flexion, hindfoot hip extension and adduction, knee extension
③ tightens and lifts the muscles of both thighs with the center of the pelvis
④ side: arms, ears, shoulders, waist in a straight line
⑤ front: a straight line for head, sternal handle, navel, 2, 3 toes, knee, hip
The practice method of warrior one:
① stands in the mountain style. Take a deep breath. jump and spread your legs, about the length of one leg. Feet in a straight line, toes facing forward, little toes pressing down on the ground. Arms raised horizontally, parallel to the ground, palms facing down
② exhale. Torso and right leg turn 90 degrees to the right, left foot slightly to the right, legs straight. Lift up the pelvis. Stretch your arms upward, raise them above your head, perpendicular to the ground, lift your shoulder blades, and push them into your body with your palms together.
③ inhale and exhale, bending the right knee from the right ischial bone. The right thigh and the right calf are at right angles, the right tibia is perpendicular to the ground, and the knees and ankles are in a straight line.
forty-four。 Inhale, straighten your right leg, keep your feet together, and extend your arms to both sides of your body. Repeat the pose on the other side. Then exhale and jump back to the mountain style.
[note]
All standing postures are physically exhausting, especially the warrior first pose. Therefore, people with a weak heart or with blood circulation problems (such as high blood pressure) should not do this pose, and even people with stronger bodies had better not stay in this pose for too long.
1. Arm strength can practice kneeling position push-ups to push-ups
two。 Squat with leg strength
3. Abdominal core plate, roll abdomen
4. In addition, you can borrow auxiliary tools, elastic belts, dumbbells, etc.
5. Doing self-weight exercises, supine leg lifting, flat plate and other money-saving and effective, you can see my article for details. There is a lazy man's practice.
Strength is divided into maximum strength; speed strength; strength endurance.
Maximum strength; refers to the highest strength that a muscle shows when it overcomes resistance through maximum random contraction.
Speed strength; refers to the ability of the human body to exert as much muscle strength as possible in the shortest possible time.
Endurance strength; refers to the human body's ability to carry out continuous muscle work for a long time, that is, the ability to fight fatigue.
Common strength training movements
1. Squat
The benefits of squatting, which is called the king of action, are numerous, because squatting almost stimulates the muscles of the whole body, while allowing the body to release testosterone and speed up muscle growth!
Note:
a. Don't go too far beyond your toes.
b. Try to keep the upper body straight, otherwise the waist will be under a lot of pressure
c. Tighten the waist and keep it straight
d. Using the force from the bottom of the heel can not only maintain the center of gravity, but also reduce the pressure on the knee joint.
two。 Hard pull
The position of hard pull is equal to that of squatting, which is also an action that can train the whole body and increase the concentration of testosterone. In addition, the function of hard pulling is higher than that of squatting, because we sometimes need to lift heavy objects from the ground every day. As long as we do more hard pulling, the chance of injury in the above situation will be greatly reduced.
Note:
a. The whole movement takes the hip joint as the main axis, and the knee joint is only an auxiliary, otherwise the action will become a squat.
b. Tighten the abdomen and make sure the back is straight
c. Use the strength of the feet to maintain the center of gravity
d. The barbell should be as close to the body as possible.
3. Bench push
This move is a man's favorite, because you can practice your breasts! Bench push can be carried out from different angles and instruments, so it is a necessary element for training pectoralis major!
Note:
a. First stabilize the body on the lying push bed, if you swing left and right, that is, the weight is too large and the core muscle group is too weak.
b. The shoulder blades are pulled back, that is, the back is locked.
c. Tighten abdomen and buttocks
d. When there is no excessive pull on the shoulder, try to keep the maximum range of movement.
4. Shoulder recommendation
This is a neglected action, but it is no less important than the lying push, because the shoulder push can train the entire deltoid, trapezius, rhomboid, triceps and serratus at the same time.
Note:
a. First, use the lighter weight to find out the angle that makes the shoulder joint carry out the lifting movement most smoothly.
b. Do not stretch your arms completely, as it puts a lot of load on the elbow.
c. Tighten the abdomen and keep the upper body stable
d. Avoid doing the same day with squatting, hard pulling and other movements that put pressure on the waist.
5. Parallel bars bend arms
Some people call the parallel bars bending arms as the squat of the upper body, which is also an effective action to improve physical fitness and train chest muscles and triceps. Exercise parallel bars bend arms, it is usually difficult for beginners to feel their chest muscles during training, but don't worry, they will naturally learn over time.
Note:
a. Tighten the abdomen, if the upper body is unstable can increase the risk of injury
b. The pectoralis major can be exercised before the upper body is leaned forward, and the triceps can be exercised by keeping the upper body straight.
c. Wide hand and elbow outward can practice pectoralis major muscle; narrow hand and elbow backward can practice triceps muscle
d. If you want to pay attention to the pulling sensation of the shoulder, a large drop can lead to serious injury.
6. Pull-up
Almost all the disciplined services around the world also use pull-ups to measure the physical fitness of candidates, so you know how important pull-ups are. Pull-ups can train all the back muscles, forearms, biceps and abdominal muscles. Can you find any reason not to train pull-ups well?
Note:
a. Tighten the abdomen and keep the body stable in order to train the muscles most effectively.
b. Keep your chest out.
7. Bend over to row
In addition to being responsible for pulling down, the back muscles can also row. Leaning over to row is the most basic and important rowing movement. A pair of dumbbells or a barbell is enough! Mr. Ronnie Coleman of the 8th Cosmos likes to train his back muscles by leaning over and rowing.
Note:
a. Tighten your abdomen and keep your waist straight as you bend forward
b. This is not an arm movement, so please focus on the latissimus dorsi and the middle trapezius to ensure adduction of the scapula
c. Try not to use inertia to lift weight, as it will increase the risk of injury
d. Friends with waist injuries should use the following methods to move, using the stool against the chest to remove the lower waist pressure.
Strength is everything. Yoga gives you strength.
When it comes to yoga, we are sure that the first reaction is a very soft exercise, but this is not the case. In many cases, yoga is also a powerful exercise, and many asanas are needed.The participation of core forcesSo if you feel that your body is not stable enough to maintain asana, try today's yoga pose.
The lower dog pose mainly increases the strength of our legs and helps to strengthen the waist. It is a pose that can not be ignored in many yoga exercises. Let the body be in a natural extension. Let the body stretch in a straight state. Come and learn this pose with Xiaomi.
Detailed explanation of the lower dog pose:
1. Keep your feet one shoulder apart.
two。 The body bends downward from between the hips.
3. Put your hands on the ground and your body shows an inverted V.
The warrior two-pose can make our hips fully open, the lines of our legs will become more smooth, and the muscles of the waist will tighten up. Do such a move at the seaside, let the breeze blow through our ears, make our bodies full of strength, separate our legs back and forth, bend our left feet from the knees, the plane of the thighs should be parallel to the ground, raise our hands up, parallel to the ground, and control our breathing.
The standing hand-scratching toe pose can not only stretch our legs, but also exercise our balance, making us more focused and more attentive, which is also a change in our personality. Yoga can bring us a little closer to our better self, stand on the ground, raise the left leg, grasp the toes of the left foot with the hand, and the legs change from bending to straightening, with the right hand inserted into the waist.
Many people who have not come into contact with yoga think that yoga can only be practiced by people who are physically soft, but they also think that yoga can be practiced by people who are physically soft.Many men can also practice yoga well.In fact, this means thatYoga also needs strength.There is no great conflict between masculinity and yoga, on the contrary, it will collide with different colors, so keep practicing yoga and pay attention to increase our physical strength.