Yoga sit bow and arrow style, high jump waist training method?
- The training method of high jump waist?
- Can 35-year-olds still learn yoga?
- Do archery step warm-up, finish knee ache how to do?
The training method of high jump waist?
1. Explosive power training:
During training, attention should be paid to the close combination of speed and strength, and the main method of training is to carry out medium-weight weight-bearing exercises, such as lifting heels, jumping with negative barbells, walking with bows, etc., while developing rapid strength, it is also necessary to carry out heavy weight-bearing exercises to increase muscle strength. The main exercises are squatting with heavy weight and so on. And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the leverage, it is better to carry out it under protected or supervised conditions, which is safer.
2. Lumbar and abdominal muscle training:
Sit-ups, push-ups, weight-bearing sit-ups, weight-bearing push-ups, etc., to improve the strength of the lumbar and abdominal muscles.
3. Bouncing ability training:
The development of fast strength and jumping ability can effectively develop jumping ability, the main exercises are general jumping exercises: one-foot jump, step jump, split-leg jump, frog jump, straight leg jump, etc.; jump obstacle practice.
To improve the waist strength of the high jump, we can take the following training methods: 1. Core muscle group training, such as sit-ups, plate support, etc., to enhance the stability of abdominal muscles and waist. two。 Carry out weight training, such as squats, hard pulling, etc., to increase the strength of the waist and lower limbs. 3. Carry out explosive power training, such as jumping training, sprint training, etc., in order to improve the explosive power and rapid response ability of the waist. 4. Carry out flexibility training, such as yoga, stretching, etc., to increase the flexibility and range of activities of the waist. The combination of these training methods can effectively improve the strength and stability of the waist in the high jump.
Can 35-year-olds still learn yoga?
There is no age limit for learning yoga, let alone only 35 years old. Don't regard age as an obstacle. If you don't exercise for a long time and your body is stiff, you can take it step by step, and the yoga instructor will help you correct it a little bit.
The fat-reducing effect of yoga is very general, but it is quite suitable for postpartum recovery.After giving birth, it is not suitable for consuming exercise, so it is good to choose yoga. Wait for the physical function to return to normal, physical strength can be carried out other more expensive exercise.
Proper postpartum exercise is not only for weight loss, but also for the recovery of body function and the compression of lumbar vertebrae and spine in the later stage of pregnancy.So don't think about how much weight you can lose, pay attention to how much your body has recovered and whether the pain has been alleviated.
What's more, the way to lose weight is one-third of exercise and seven percent of diet. Don't eat too many high-calorie foods and high-fat meals.
It's not so easy to get fat when you control the oil and sugar.Coupled with the right amount of activity, do not sit for a long time, do not immediately sit down and lie down after dinner, and you will slowly return to normal figure.
Practicing yoga does not say that the body must be flexible and can be practiced without any foundation. Yoga is an exercise that combines the body and mind, of course, the body is a part of it, and what is more important is not the body, but the breath. the pre-pranayama and subsequent relaxation meditation play a very important role in yoga. As for physique, as long as you practice every day, there will be significant changes in 3 to 4 months.
1. Lotus sitting posture
↑ this movement difficulty lies in the lower body, but also belongs to the entry level movement, more practice, open flexibility, you can do more and more standard.
Main points of asana: sit on the ground, put the right foot on the left thigh, the sole of the foot up, and then bend the left leg back, put the left foot on the right thigh, the sole of the foot up. During the practice, keep your shoulders and backs straight, keep breathing evenly, put your palms on your knees and do lotus on your fingers.
2. Low bow and arrow side stretching
If ↑ is new to yoga, you may need to put an auxiliary brick under your left elbow if your lower back is not flexible enough.
First stand up straight, then keep the left leg straight, bend the right leg to the knees, and sink the body until the right leg is completely folded, the right foot stands on tiptoe and the hip falls on the right heel. Then bend the upper body to the left, the face to the right, the right arm to the top of the head, the left arm to bend the elbow 90 degrees, the elbow and the shoulder in a straight line, and the forearm and palm pressed on the ground.
3. Three types of soldiers
The difficulty of ↑ is to find a balance. Maybe your feet can't be raised and your waist can't be parallel to the ground, but as long as you master the balance, it's great.
Main point of asana: stand in the mountain style. The torso leans forward, while lifting the right leg off the ground, the right leg remains straight and the body continues to lean forward. pay attention to balance at the same time. Except for the left leg. the whole body is parallel to the ground. The right leg is fully extended and straight, parallel to the ground. Twist your hands back and place your palms together in the center of your shoulder blades.
I have been practicing yoga for more than a year and a half, and I have no foundation before, but now I am still a mentor, and I believe that I can achieve it with all the efforts and hardships you need to make.
The best time to plant trees was ten years ago, followed by now.
The same is true of yoga, yoga practice has no age limit, as long as you want to start, you can start practicing at any time, but you need to pay attention to the way of practice, to find a professional teacher to follow the practice, rather than blind self-practice.
Do archery step warm-up, finish knee ache how to do?
Your knees are uncomfortable with lunges and arrows, so don't do it. The main way to warm up before exercise is to warm up the joints and let them secrete synovial fluid to avoid injury during exercise. Don't underestimate the warm-up. Warm-up is also skillful. When the knee hurts, you have to evaluate which soft tissue near the knee has a problem, ligament, patella, or meniscus. Only by finding out the problem through evaluation can we solve the problem more scientifically and effectively. With regard to warm-up and training, we do not know which parts of the body you want to exercise, exercise fitness, need to master a certain basis and methods, so as to do office work times, but also more effective! For example, whether you want to exercise your legs or physical fitness, or sit and do aerobics, there are a lot of methods and movements. First deal with the knee pain, and then go to training slowly.