Yoga chest opening video tutorial, how to use yoga wheel?
- How to use yoga wheel?
- What's the name of a kind of bending arm flexion and extension to practice the chest muscles? What are the main points of the action?
How to use yoga wheel?
We will be attracted by a wide variety of accessories, beautiful, curious, texture is very attractive, when practicing for a period of time, will feel more and more challenging, will feel a little difficult, but also will feel unable to put it down, the use and practice of the round is full of challenges
Warm-up type
Warm-up before practice is often ignored. Physical awakening is a safe and effective step to improve efficiency.
Shoulder and back
Pull out the feeling, you will find a clearer feeling here.Cat stretchPull the coccyx down and hold the core of the waist and abdomen.This feeling, to find the feeling of cough, can be found more easily, the shoulder will be very comfortable here
Backbend class
When in the back bend, it is difficult to find the feeling, use the wheel to start from the back massageSacrum, thoracic vertebrae, let tense muscles relax quickly
Slowly descend along the amplitude of the wheel under the premise of unfolding.You can feel your head getting closer to the ground.
Leg muscle
Demigod monkeyIt is a good choice, the pelvis is turned straight, there is no arched back, and there is no bending and deformation of the waist and back in order to find the feeling of extreme downward.The force of the heel pushing forward can bring more feeling of stretching on the back.
Ship typeIt is not so easy to find the feeling of the spine in the neutral position, try to do it to this feeling, take a picture, it is a good choice, the rest is still the stretching of the posterior muscles, hook feet, feel deeper
Equilibrium class
Start with the most omnipotent mountain style, and then try to do a handstand. If you can do it on the wheel, it's a good exercise.
With or without aids, it is a comprehensive exercise of balance, strength and flexibility, and physical balance is the best test of asana exercises.
How to lose weight by using a yoga wheel? The editor has collected several poses that use yoga wheels to practice weight loss and share them with you.
1. Warrior style
By bending the front leg and stretching the hind leg posture, shape the leg to achieve the effect of weight loss. With the help of yoga wheels, you can make the movements more standard and less laborious. Put the Yoga wheel in front of the body, hold the yoga wheel one in front and the other behind, bend the front leg to 90 degrees, and stretch the rear leg as far as possible. Put your hands up, put your hands together in the air, and keep it up for a while.
Second, side angle extension type
By stretching the waist and legs, exercise the body balance and shape the perfect body. The legs are separated so that the yoga wheel is in the middle of the legs, the front legs are bent 90 degrees, and the hind legs extend backward. Lift with one hand, drive the lower body to bend backward, extend the waist and hind legs as far as possible, and feel the feeling of waist stretching backward.
Third, eight-body landing type
Through the use of yoga wheels, you can enlarge the stretching of the waist and abdomen, which has a significant effect on weight loss. Lean your body against the yoga wheel, hold your hands on the ground, lean your upper body forward, press your abdomen against the yoga wheel, inhale and raise your legs back for a period of time.
4. Inclined plate variant
The yoga wheel allows us to do some poses that we can't do normally. With the help of the yoga wheel, we can exercise the legs, stretch the ligaments and shape the perfect legs. Hands on the ground, head looking at the ground, legs stretched back, leaning on the yoga wheel. With the help of yoga wheel, you can easily complete the difficult asana and achieve the effect of slimming.
Fifth, fish style
Can you practice your waist so easily and effectively with the help of yoga wheels? For young people, fish can slim waist and shape the perfect figure, while for older people, fish can exercise the lumbar vertebrae and stay young, which is even more indispensable for office workers. However, this pose is very tiring, and some people with serious waist problems can't do it. However, with the help of yoga wheels, you can exercise easily by leaning your waist against the yoga wheel.
VI. Camel style
This pose can also achieve better results with the help of yoga wheels, but small exercises remind older yogis to be careful. If you want to exercise your waist, the fish pose is fine. Of course, this pose has a better effect of stretching the waist. Kneel, put the yoga wheel behind you, lean back, lean your waist against the yoga wheel, extend your hands as far back as possible, feel the waist stretch, relax the whole body, and realize the benefits of the yoga wheel.
The yoga wheel, known as the artifact of backbending, has achieved remarkable results in stretching and relaxing the spine. As shown in the following picture, rolling up and down the spine on the yoga wheel or just lying quietly can counteract the tension and fatigue caused by sitting for a long time. It can better open the shoulders and stretch the spine. Or, for practitioners who find it difficult to sit up straight, the yoga wheel is a loyal friend of your spine protection.
Yoga wheel is generally regarded as a tool for practice based on the softness of the lumbar vertebrae. In fact, this is a misunderstanding. When the softness of the lumbar vertebrae does not pay attention to strength, the yoga wheel will damage the spine. Whenever beginners struggle to push up a rickety yoga wheel with their arms, they always feel that their understanding of yoga asana is too superficial and should not be turned into an acrobatic act of yoga practice or dance gymnastics.
Many postures of yoga wheel can very much reflect the backbend position, which is not only a process from stiffness to flexibility, but also a pose that can reflect the physiological and anatomical structure. Yoga wheel practice must be a combination of strength and flexibility, both of which are indispensable. First of all, it is necessary to establish a concept: the yoga wheel is not accomplished by bending the lumbar vertebrae, but most learners do not understand this concept, so many people are injured in the round yoga practice, which also violates the practice purpose of yoga balance.
What's the name of a kind of bending arm flexion and extension to practice the chest muscles? What are the main points of the action?
Hello. I'm glad to answer your question.
You should be talking about the flexion and extension of the parallel bar arm, which is a movement with a high threshold, which requires a certain degree of strength and control.
Arm flexion and extension are usually divided into two categories: one focuses on the lower chest and the other focuses on the triceps. Generally speaking, the wider the grip distance, the greater the stimulation of the chest muscle, and vice versa, the greater the stimulation of the triceps.
Action essentials: (lower chest training) cross the calves, tilt the upper body forward, tighten the core, control the stability of the body, clamp the buttocks, fall to the lowest possible point, open the elbows slightly outward, and then return to the starting position. Repeat.
(triceps) keep your body upright all the way, keep your feet close, tighten the core of your buttocks, you don't need to be too low when you fall, clamp your back, elbows inward, get as close to your body as possible, put your big arms parallel to the ground, push your three heads when you get up, and lock your elbows.
Parallel bars bend arm stretch
Hold the bar with both hands, the arms are supported on the parallel bars, the head is upright, chest and shoulder, the torso, the upper limb is perpendicular to the parallel bars, the lower legs overlap on the ankle joint of the two feet, the elbow joint bends slowly, and the shoulder joint extends and flexion at the same time, so that the body gradually drops to the lowest position, stay a little while, and put your arms back together.
This exercise is called arm flexion exercises for chest muscles and triceps. This exercise is generally carried out in the gym, there are mainly the following two kinds, namely, lower oblique push and parallel bar arm flexion and extension, each of which has its own advantages and disadvantages.
The lower oblique lying push is a person lying oblique, the body lying on its back, the upper body oblique downward and the legs oblique upward off the ground, through the arms holding and pushing the barbell to exercise the chest muscle and triceps muscle. Because of its inclination, it has become a classic movement of the two lower sides of the satin chest muscle. And because of its oblique horizontal type, the lying push track of the barbell is straight and short, which allows you to lift heavier.
Parallel bar arm flexion and extension, is a kind of unarmed parallel bar arm flexion and extension movement, it can fully and effectively exercise our upper limb muscles, chest muscles, anterior triangle, triceps. Activate the chest core muscle group
These two kinds of exercise are good for the chest muscle and triceps exercise, the difference is that the downward oblique push due to the feet off the ground, it is less stable and hinders the transmission of strength. The disadvantage of parallel bars arm flexion is that it has a very strong shoulder support, which is not appropriate for some frail, obese or lesbian people. In spite of this, most people still choose the parallel bars arm flexion and extension. | |
Parallel bar arm flexion and extension
Action essentials: hold the widest distance of the parallel bars, straighten your arms and support them on the parallel bars, bend your knees back, overlap your feet, do not deliberately straighten your chest, bend your elbows downward, relax and droop, then exhale and push your arms upward. When practicing pectoralis major, elbows should be outward, upper body forward, chin adducted, lower part of pectoralis major perpendicular to the ground, and the body should reach the lowest point as far as possible.
What's the name of a kind of bending arm flexion and extension to practice the chest muscles? What are the main points of the action?
Hello, I am Xiao Wei fitness instructor, I am glad to answer your question!
The subject described bending over to do arm flexion and extension and is also the exercise of chest muscles, because I am not sure whether to bend forward or backward, I guess it is one of the following two movements.One is to pull up the straight arm with the back stretched back, and the other is to lean forward to do the flexion and extension of the arm, that is, the parallel bar arm flexion and extension.
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One, lie on your back and pull up with straight arms.
Action description: the body lies horizontally on the stool, the upper back is placed on the stool, the head and lower body are suspended outside the stool, feet on the ground, arms straight back, ask people to help put the dumbbells on the hands, palms up, and then pull the dumbbells up until the arms are perpendicular to the chest, and finally slowly fall back to the original position, repeat the above action.
In addition, many people wonder whether the action of supine straight arm pull is to practice pectoralis major or latissimus dorsi. We know that the function of latissimus dorsi is mainly to make shoulder extension, adduction and internal rotation, while the function of pectoralis major is to make shoulder flexion, adduction and internal rotation, while supine straight arm pull does shoulder extension. Why do you practice pectoralis major muscle? it is mainly related to the direction of muscle fibers of pectoralis major muscle. The lower muscle fibers of the pectoralis major muscle originate from the lower part and end at the upper part, below the shoulder joint, soThe lower part of the pectoralis major muscle has the function of shoulder extension when the shoulder flexion to a certain angle.So lying on your back and pulling up your arms is an action that stimulates the chest muscles.
Many people do not grasp the action of supine straight arm pull-up, which is usually confused with the movement of supine arm flexion and extension.
The following picture shows the flexion and extension of the supine arm.
Compare with lying on your back and pulling up with straight arms.
Technical points:
1. First of all, this action should be different from the supine arm flexion and extension, which keeps the forearm motionless and perpendicular to the body, only the forearm does lifting and lowering movements above the head, and the muscles are mainly brachial triceps. While the supine straight arm pulled up the elbow joint slightly flexion, and the range of elbow flexion remained unchanged in the whole process.
two。 Tighten the core, the body does not follow the arm movement, this can ensure that the chest muscle is stretched to the maximum extent when falling, can more fully stimulate the pectoralis major muscle force.
3. This is an action that can practice pectoralis major and latissimus dorsi at the same time. In the process of pull-up, the upper arm is below the horizontal position, mainly the latissimus dorsi muscle, and when the upper arm exceeds the horizontal position, the pectoralis major muscle sends more force, so if you want to practice the chest, you don't have to fall too much.
4. Pay attention to the sinking hip during the whole process, which can ensure that the pectoralis major muscle is fully stretched and the core is stable.
Second, parallel bars arm flexion and extension
Action description: hold the parallel bars in both hands, support the arms vigorously, then bend the arms, the elbows are backward, the body drops to the arm parallel to the ground, pause, and the arms prop up the body to restore.
This action can be used to focus on brachial triceps or lower chest bundles.. The subject is talking about chest training, so let's take a look at the technical points of the flexion and extension of the parallel bars arm of chest training.
In the following picture, the left picture exercises three heads and the right picture exercises the chest muscles:
Technical points:
1. Use a grip distance slightly wider than the shoulder width.
two。 Lean forward slightly and move your feet back, either together or across.
3. Open your elbows slightly, but be careful not to be too wide.
4. Focus on the contraction of the lower bundle of the chest.
The above are the technical points of two different chest exercises. I hope they can help you!
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