Yoga heroes also love fitness.

Yoga men also love fitness, and now yoga is becoming more and more popular and sought after. When people talk about yoga, the first feeling is women's sports. Actually, it is not. Men practicing yoga also have many benefits. Yoga is good for men. It is both healthy and enjoyable. The following men who share yoga also love fitness.

Yoga heroes also love fitness. 1 Clean, healthy, natural and fresh ... just like air with dew. Chen Kun, looking at you, everyone can be as comfortable as green plants. Compared with the muscular man's eight-pack abdominal muscles, Chen Kun's refreshing is better. What is even more surprising is that this big boy loves yoga.

According to Body Line magazine, it has been more than five years since Chen Kun started practicing yoga in his last year of college. Chen Kun said, "My first contact with yoga was in a farmhouse in Amsterdam. I saw an old lady in her sixties practicing yoga. I am a Buddhist. Before I came into contact with yoga, I had the habit of meditation. At that time, I watched her practice and thought this thing was very suitable for me. She taught me some introductory knowledge of yoga, and I have been practicing by myself since I came back. "

When it comes to the topic of yoga, people around you interrupt and say how difficult the posture is. It's not easy to practice that leg and arm without following the teacher. "That's because most people don't know much about yoga." Chen Kun doesn't think so. "The yoga I practice is mainly meditation and difficult postures, but it is not so mysterious. The most important thing in yoga is to regulate breathing. The correct breathing method can regulate your mood. There is a saying: human life is in a breath. It sounds profound, but it is true. " Sit cross-legged, relax your limbs and balance yourself in meditation. This is Chen Kun's description of his yoga practice.

For him who does not like strenuous exercise, yoga is the most suitable. There is a slang term "Who walks what bird". In other words, what kind of people will choose what kind of lifestyle. Slow and long, soft and warm, this description can be used to describe yoga as well as Chen Kun.

Yoga has become an important part of Chen Kun's life. He said: "Yoga has changed me a lot, and my body is more flexible. The important thing is to make me more peaceful and natural, including my attitude towards life. Yoga has become my life philosophy. In fact, my level is very average, and I can't do many actions. You can't do it if you can't. Take your time. "

With Chen Kun's temperament and work intensity, it is not easy to keep exercising. But for yoga, he keeps 1 hour of exercise time every day. If you are at home, you won't get up later than 7 o'clock in the morning and go to bed later than 10 at night. If he is in the crew, he will get up early 1 hour and a half, do yoga 1 hour and wash for half an hour. Ask him what motivates him to stick to it. "I like it!" The natural answer is, "Nothing can escape the word' like'. As long as you like it, you won't find it difficult. " Because I like to choose yoga, and yoga gives Chen Kun a healthy body and a peaceful mind.

Yoga men also love fitness 2 exclusive men's yoga ten strokes to keep fit and shape.

1, the mountain is vertical

Efficacy: Simple and effective, Yamanashi can lay a solid foundation for all other yoga postures. It strengthens the flexibility of your feet, improves your posture and strengthens your thighs and core strength. Action: the big toes touch and the heels are slightly apart. Distribute the weight evenly to the feet, and then complete the bow bending. Lift the kneecap slightly with the thigh muscles, but avoid the kneecap from getting stuck.

Note: Every time you inhale, your head tilts upward and your spine stretches. Keep your shoulders relaxed and your shoulder blades extended to your back.

2. Tree style

Efficacy: Like other balanced postures, trees can concentrate and strengthen the muscles of ankles, calves and thighs. It can also stretch the bent inner thigh and groin muscles.

Action: Move your body center of gravity to your right foot and step firmly on the floor. Bend your left knee and place the sole of your left foot on the inside of your right thigh. Toes facing the floor. If this is too difficult, you can put your left foot on the inside of your calf or ankle (but avoid putting it on the inside of your knee). Put your hands on your chest and focus on your left foot. Stretch your right knee backwards and open your groin so that your hips are flush with the front of the room. Put down your feet, change your feet, and repeat the action just now.

Note: Focus on the area in front of you and keep your balance.

Step 3 stand up and bend forward

Efficacy: Standing forward and bending can calm your heart and stretch your tendons and spine muscles.

Action: Starting from the mountain, hands akimbo, exhale, chin slightly closed to chest. Bend your hips and lean forward (when rolling forward, lengthen the front of your torso to avoid bending your spine). Relax your head, neck and shoulders, relax your arms and droop. Touch your palms or fingertips (if you can't touch the ground, cross your forearms and grab your elbows). When restoring posture, put your hands on your hips, inhale and get up. When you get up, keep your chin folded and stretch the front of your torso.

Note: If your tendons are tight, bend your knees slightly so that your spine can extend smoothly to the ground. Avoid stretching your body with the strength of your hands-gravity.

4. Soldiers of the first category

Efficacy: Samurai first style is often used for Japanese worship yoga. In addition to maintaining balance, this posture can also stretch and strengthen ankles, calves and thighs. It can also stretch the chest, lungs, shoulders and groin.

Action: Start from a mountain, step forward with your right foot and raise your arms above your head. Take a step with your left foot 45-60 degrees to the left. Bend your right knee above your ankle so that your hips are parallel to the front of the room. Arch your upper back slightly and hold your chest up. Put your hands together; If possible, palms are opposite and hands are shoulder width apart. Look at the thumb on it. After the action is completed, take a step back with your right foot and go straight back to the mountain. Repeat this action on the other side.

Note: The most challenging part of this posture is to make the front heel in line with the arched back instep. If you can't keep your balance, expand your posture appropriately.

5. Down Dog Style

Efficacy: Down dog posture is another posture of Japanese worship, which can strengthen the strength of limbs and stretch calves, tendons, shoulders, hands and wrists.

Action: Start with your hands and knees, with your hands in front of your shoulders and your knees directly below your hips. Put your hands on the ground and point your index finger forward. When exhaling, your knees are slightly bent and lifted off the ground. The coccyx extends upward and the spine is elongated. Grasp the ground with your heels, stretch your thighs back and straighten your legs. Always press the ground hard with the root of your index finger, and at the same time raise your arms from your hands to your shoulders. Make the scapula press hard against the back and coccyx. After the action is completed, the knee falls back to the ground.

Note: In this position, your knees can bend slightly-pay more attention to the stretching of the spine. Strengthen your arms with triceps brachii, but don't shrug.

6, crescent step squat

Efficacy: This posture is similar to the first style of the warrior, except that the heel should be off the ground, the feet should be separated, and hip breadth should be separated. When doing this position, it is easier to make the hips parallel to the front of the room, but the leg muscles need to work harder to keep balance. The new moon stride squat can also strengthen the arm strength and stretch the groin muscles.

Action: Start with the following dog posture. When exhaling, put your left foot forward between your hands, so that your left knee exceeds your ankle and your feet are the same width as your hips. When inhaling, straighten your torso, open your arms and raise your head. If possible, put your hands together-or your hands are shoulder-width apart and your palms are facing each other. Push the heel of your right foot back and straighten your torso. When you resume your posture, exhale, put your hands on the ground, take a step back and return to the dog position. Repeat the other side.

Note: don't lean forward-keep your hips vertical, sink your hips, exert force on the back of your thighs, and straighten your hind legs. Don't exceed your ankle with your front knee. Let your back knee rest on the mat or folded blanket and relax your legs. Pay attention to stretching the groin.

7. Ship type

Efficacy: The boat can strengthen gluteal muscles and spine. When your arms are hard, your shoulders will become stronger.

Action: Stretch your legs forward, put your hands on the ground behind your hips and point your fingers forward. Lean back slightly, hold your chest out and circle your back. When exhaling, bend your knees and lift your feet off the ground until your thighs make a 45-degree angle with the ground. Slowly straighten your legs. When you feel stable, put your arms in front of you, parallel to the ground and palms facing each other. When you regain your posture, exhale and lower your legs and arms.

Note: If your tendons are too tight, bend your knees and let your spine stretch naturally-similar to sitting in a chair. If you want to achieve a more energetic posture, raise your arms above your head.

8. Locust type

Action: lean your forehead on the floor, palm up, put it on your hips, and lie prone on the ground. The big toes point slightly at each other, turning the thighs inward. When exhaling, lift your head, chest, arms and legs off the ground. Support the weight with the abdomen and lower the ribs and pelvis. When inhaling, stretch your head forward and your legs backward to stretch your spine. Fingertips exert force and extend backward, so that the arms are parallel to the ground. Look down and forward to avoid shrinking your neck backwards. When exhaling, lower your body.

Note: Pay attention to stretching the spine every time you inhale; Raise your chest and legs slightly each time you exhale. If you feel back pain, lower your chest and legs slightly.

9. Bridge

Efficacy: The bridge can stretch the front, spine and chest of the body in a backward posture deeper than the locust posture.

Action: Put your arms beside you and lie on your back. Bend your knees so that your heels are close to your hips and your feet are as wide as your hips. When exhaling, put your arms and feet on the ground, and lift your hips up so that your thighs are parallel to the ground. Below the pelvis, cross your fingers and extend your arms to your feet. When you regain your posture, take a deep breath, empty your hands, and slowly lower your hips.

Note: at first, you may not be able to lift your hips high enough. Concentrate on keeping the thighs parallel, stretching the coccyx to the knees and lengthening the spine; Instead of trying to get your ass up. With each breath, raise it a little. Don't stretch your knees out. When doing this position, you can put a yoga block between your thighs.

10, shake hands and hug legs

Efficacy: This is one of the best yoga postures for stretching tendons and buttocks, groin and calves. If the posture is correct, it can even strengthen the knees.

Action: Lie on your back. When exhaling, bend your left knee and pull it toward your chest. Push the heel of your right foot up and put the other leg firmly on the ground. Hold the belt with both hands and wrap it around the middle of the left foot. When inhaling, slowly straighten your left leg upward. Grasp your hands along your belt until your arms are vertical and your shoulders are firmly supported on the ground. Once your left leg is straight, tighten your left thigh slightly and extend your left foot to your head to increase tension. Hold for 1-3 minutes. Then the left leg is slowly lowered to the ground, and the right thigh is firmly on the ground. Keep your left leg down until it is in line with your shoulders. Inhale and return your thighs to the vertical position. Put down your left leg and switch legs to continue the action.

Note: When the thigh is lifted up, the heel is pushed up. Once the thighs are straight, tighten the thighs slightly and lift the soles of your feet upward.

The above ten male yoga moves need to be adhered to, and a strong body needs to be exercised, and the techniques should be correct. Beginners had better consult a professional yoga instructor before practicing.