The double-angled effect of yoga, how to build the elasticity of hamstring muscles in yoga?
- How to build the elasticity of hamstring muscles when practicing yoga?
- Remember what beliefs / people / things made you keep fit in the first place?
How to build the elasticity of hamstring muscles when practicing yoga?
Choose to pay homage to Amusement B or other warm-up exercises such as jogging to get your body into practice slowly. Do yoga to avoid injury, warm-up is very important!
Step 2: gently stretch and practice your movements
1: squatting begins, open the left leg to the left and extend the spine, put your hands together in front of your chest and keep 5-8 breaths on the other side.
action
2: squatting begins, straighten the right foot forward and heel the ground, inhale, extend the spine, exhale and exhale, close to the right leg, keep 5-8 breaths, and move on the other side.
3: sit on the cushion, keep your legs together, straighten your left knee, close to the base of your right thigh, inhale, straighten your spine, lift your hands above the top of your head, exhale, trunk forward, hold the soles of your forefeet, and keep 5-8 breathing movements.
4-5: lie on your back on the cushion surface, lift your right leg up, hold the inside of your right thigh with both hands, and press the left leg down to keep 5-8 breaths. Beginners on the other side can also bend one leg to do the action.
6: mountain standing, feet apart slightly longer than one leg, inhale and extend the spine, exhale torso forward and downward to a place parallel to the ground, keep 5-8 breaths, hands and fingers clasp backward, exhale torso further down, keep 5-8 breaths
Step 3: dynamic / anti-group exercises
Action 1: stand in the mountain style, bend your left knee and your hands on the hip, bend your knees down and then straighten your legs and repeat 20-30 times, changing to the other side.
Action 2:
Lie prone on the cushion surface with your legs apart and bend the right knee as wide as the hip, right calf vertical cushion surface, right ankle cover elastic band, close to the hip and then restore, repeat practice 15-20 times to change the other side of the foot together, bend the knee close to the hip and then restore the practice 15-20 times, the feet can also cover the elastic band.
Action 3: lie on your back on the cushion, put your feet on the plastic ball and lift your hips up, bend your knees and roll the ball in the direction of the body, and then restore it, repeat 12-15 times.
1. Standing flexion
Stand with your feet together
The fingertips of both hands are on the ground, and the spine is extended and elongated.
Bend your right knee slightly to keep your heel on the ground
Keep it for 1 minute. Change sides.
two。 To bend (a brick) when standing.
Put your forefoot on top of the brick and put your hands on the fingertips on both sides of your heel.
Adduction of abdomen, lift up front of thigh, hold for 1 minute
3. Pyramid type
Right foot facing forward, left foot buckle in.
Straighten your hips and straighten your legs
Hands on the sides of the feet, chest against the knees.
Keep it for 1 minute. Change sides.
4. Double angle C
Stand with your feet facing forward
Lift the front of the thigh, fold forward, put your hands and fingers on the back of your head.
Keep it for 1 minute
5. Demigod monkey style
Right knee and calf on the ground, buttocks aligned with knees
Hook your left foot and straighten your legs
Hands on both sides of feet, adduction of abdomen, extension of spine
Keep it for 1 minute. Change sides.
6. Crescent style
Step on the ground with your left foot and land on your right knee.
Put your hands on your left knee.
Extension of spine, hold for 1 minute, change sides
7. Crescent variant
Lunge from the low position, grab the right foot with the right hand
Press the right hand on the right heel against the hip
Keep it for 1 minute. Change sides.
8. Sit and stand and lift your legs.
Sit and stand with your legs straight
Pull your right leg into your chest with both hands.
Keep it for 1 minute. Change sides.
9. Lie on your back and lift your legs.
Lie on your back with your legs straight
Lift the left leg and put the yoga belt on the soles of the feet.
Bend the elbows so that the front of the thigh is close to the chest
Keep it for 1 minute. Change sides.
The above asanas are classic poses that stretch the back of the leg, so you should remember to practice a lot.
Remember what beliefs / people / things made you keep fit in the first place?
I remember that I first started working out because I was photographed taking notes, and then I was in a relaxed state, and there was a layer of "cake" in my stomach. As soon as I saw my stomach, people began to tease me: why do you have a belly?
Then I began to get in touch with fitness. It was November 2017. It has been 7 months now. I have lost 13 jin and my belly is gone.
I think fitness for me, in addition to their own body size, but also personal self-confidence, I think I used to be too fat, dare not talk, it is difficult to walk. Now after working out, I feel a lot more confident, and I'm not kidding.