Yoga fitness work is correct

Do you know how to balance yoga and bodybuilding? Many people are now basically 996, working late every day, and have no time to go out for fitness. In fact, you don't have to go out, you choose yoga, and the fitness effect is also good. Here's how to do yoga and bodybuilding.

Yoga bodybuilding work is correct. 1 Nice breasts.

Scheme: basic breathing

Method: Sit in a chair with your legs together. Hold the chair with your arms straight, close your chin and straighten your spine. First relax the abdomen, inhale through the nose, and expand the chest vigorously, so that the gas fills the chest, abdomen, abdomen, and stomach bulges; Then relax your jaw, exhale, and relax your chest, and your stomach will gradually disappear. It takes twice as long to exhale as to inhale. After exhaling slowly from the nose, hold your breath 1~2 seconds.

Note: Yoga breathing can be divided into deep breathing, light breathing and static breathing. Use different breathing methods according to the size and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.

Efficacy: tighten the chest, prevent the chest from sagging, and keep a happy and comfortable mood.

Flexible neck

Scheme: chair head pressing type

Methods: After adjusting the sitting posture, keep the spine upright and breathe evenly. Inhale, raise your right hand and hold it on one side of your head; Exhale the head to the right, relax the left shoulder and keep breathing once; Inhale again, retract your head and lower your left hand. The positions of the left and right hands are exchanged, and the opposite exercises of the same movement are performed.

Note: When doing lateral movement in a small range of the upper body, you must keep your spine upright.

Efficacy: You can use this trick to stretch the neck muscles in time, relax the brain, relieve the pressure of long-term downward bending of the spine and the tension of the shoulders at work, make the neck stand tall and beautiful, and exude a confident and elegant temperament.

Tight hips

Solution: crouch at the table.

Methods: Leave the chair that you have been relying on for a long time, stand behind the chair, with your legs 30 cm apart, and stretch your arms forward and naturally put them on the chair. Exhale, squat cross-legged on one side, hold your breath after exhaling, contract your hips, and feel your whole hips lifted. Hold this position 1~3 seconds. Relax your hips and breathe in. Practice 5~ 10 times.

Note: When lifting buttocks, the anus should also be lifted at the same time, so that the whole body can be refreshed.

Efficacy: OL always focuses on "sitting". Hip bones accumulate a lot of pressure every day, and fat will appear on the inner thigh because of excessive relaxation. This trick focuses on the deep hatred of OL's "solid footwork", which changes the hip line wonderfully and strengthens the leg strength.

Yoga bodybuilding is correct, 2 1, and the legs are bent and stretched forward.

Even if there is no specific place, your living room is a good place. Buy yourself a yoga mat, open the window and breathe fresh air. First, stand on the yoga mat and relax. Then spread your legs, three times the width of your shoulders, bend your body forward into a downward dog shape, then bend your arms, touch the ground with your elbows, and hold your chin with your palms. Head up, waist high, toe buckle. Keep your posture and breathe evenly. The length of your posture depends on your physical strength. After practicing, you will feel refreshed and relaxed.

2. The guardrail bends forward and stretches.

Facing the balcony guardrail, one leg leaves the railing and stands in a mountain style. First do warm-up exercises, stretch your arms up several times, and adjust your body state. Then he controlled himself, stepped forward, grabbed the railing with both hands and sank. The posture of standing on both legs remains unchanged, and the body can sink to the limit. Then keep your posture, breathe evenly and slowly, and with each inhalation, your chest stretches outward.

Step 3 lie flat against the wall and meditate

Lie flat on the mat, with your hips close to the wall, your legs in a lotus shape opposite to your feet on the wall, and your arms naturally fall on the mat on the side. Then keep your posture and breathe naturally, smoothly and evenly. Close your eyes slightly, get rid of other thoughts and enter a state of meditation. Calm and calm, mind and soul are one. The main function of this pose is to cultivate the mind, calm the mood and let the body relax completely from the inside out. It can also beautify the leg shape.

4. Wheeled 1

The main functions of wheeled vehicles are: stretching ligaments, flexible joints, softening the body and optimizing the leg shape. Forced exercise can make your body more feminine, at the same time, it can promote blood circulation, improve visceral function and maintain internal organs. The modeling in the picture is an exercise of standing back bending, which is extremely difficult. If you can't finish, you can practice with the help of the wall first.

5. Wheeled 2

Another way to practice wheels is to lie flat and arch. The specific method is: lie flat on the mat, bend your knees with your legs, put it under your hips, and then arch your body upward. This practice method is relatively simple than standing posture and bending back, and is suitable for beginners to practice.

There are many yoga poses suitable for practicing at home. You can use your head and use objects such as walls, sofas and railings as auxiliary tools to make various postures. It can not only increase interest and get happiness, but also enhance physical fitness and beautify the body. Isn't it nice to practice yoga at home and work and exercise without spending money?