What are the advantages of often doing anti-desktop training?

Speaking of the core of exercise, most people will think of flat support, but practicing flat support every day will be boring and difficult to adhere to. Today, I will share another yoga pose with you? Anti-desktop

The anti-platform, also known as the anti-sloping board, is the anti-posture of the sloping board, and the anti-platform action belongs to the backward bending, just like doing the anti-dog posture. This pose can help strengthen wrists and ankles, improve shoulder joint movement and fully stretch the chest. By practicing other more intense precursor exercises to relieve fatigue, you can better stimulate the back muscles and relieve the anterior arch of the spine.

Anti-desktop effect:

1, strengthen wrists and ankles, beautify leg lines, stimulate gluteal muscles and shape? Peach butt? .

2. Improve the mobility of the shoulder joint, adjust the wing and shoulder, and beautify the back.

3. release the pressure and pain in the chest and shoulders, and the chest will be fully stretched.

4. Reduce the fatigue caused by practicing other stronger pronation postures.

5, strongly stimulate the formation of back muscles, relax the anterior arch of the spine and correct bad posture.

Since the anti-desktop movement is so good, how should we practice it? Let's talk about it in detail:

1, sit on the ground with legs straight, arms behind your back, fingertips pointing to your body, and a palm between your palm and your hip. Pay attention to the hips and knees as close as possible.

2. Breathe in, straighten your legs and raise your hips. Pay attention to raise your hips as much as possible, so that your body is in a straight line, your ankles should be close together, and your feet should step on the ground. If beginners' legs are not strong enough to close their knees, they can be tied with yoga belts.

3. Raise your head back, relax your neck, close your eyes and breathe for 10 seconds or more. If you are a beginner, you can also spread your legs and bend your knees at right angles. Note that the front side of the body forms a plane, which can clamp the buttocks, tighten the abdomen and find the feeling of the body upward.

4. Hips land first.

5. Push back your waist and slowly lift your upper body.

The seemingly simple anti-desktop is actually not simple at all. Beginners often make these two mistakes when practicing:

1, round shoulder (arch back)

Because the new students' chest muscles are stiff, but their shoulders and back muscles are weak, they can't support the weight of their bodies when practicing this posture, which leads to the phenomenon of round shoulders (arching their backs).

Correction: Try to lower your shoulders, widen your chest, lift it up and imagine your chest touching the ceiling.

Secondly, the opening distance of hands may be too small, so try to open the shoulder width 1.5 times. When the opening distance of hands is too large, the physical requirements for chest, shoulders and back will be reduced, and the strength of pose will be relatively reduced.

Step 2 shrug your shoulders

This kind of mistake is habitual. When practicing this posture, novices will unconsciously shrug their shoulders because they are not confident, timid and unfamiliar with posture elements.

Correction: Please rest assured that you can practice boldly under the correct premise. Except for some postures that need to shrug, most postures need to sink their shoulders.

In the anti-desktop exercise, we need to pay attention to and avoid the above two kinds of mistakes, and feel our own practice feelings with heart. If you are extremely weak, you can try to do down-stairs training, such as bending your knees, but your shoulders must be open and sinking. If you are healthy, you can try to narrow the distance between your hands, or try to increase the intensity of exercise by hanging on one foot. If you are tired of practicing other yoga poses, you can try this yoga movement, but note that it is not recommended for people who are in physiological period or have neck discomfort to practice.