Yoga at home is very important to regulate the state
Office girls are very tired and busy every day, and they may not necessarily go even if they buy a fitness card. Always saying that I am in a bad state. From now on, do yoga at home for half an hour before going to bed, put the focus on losing weight aside, and adjusting your mentality is the most key.
Stretching the back not only makes the lines beautiful, but also strengthens the digestive organs and respiratory system.
1. Leg back extension
Action essentials:
Sit with your legs straight on the mat, your back upright, inhale and stretch your hands above the top of your head; exhale, your arms move your body forward and downward, your knees straighten, your eyes look in the direction of your toes, and try to keep your abdomen close to your thighs. Keep 3 abdominal breathing. Inhale in and restore the upper body; exhale and relax with your hands down.
Training effect:
Stretch the entire back to increase the strength and elasticity of the spine. At the same time, stretch the muscles of the shoulders, arms and legs to tighten the thighs and abdomen, which can strengthen the digestive system and respiratory system.
This action not only has the effect of exercising, but also relaxes the body and mind. You might as well try it when you are tired and nervous.
2. boat-type
Action essentials:
Lie on your back, feet together, and arms flat on your sides. Inhale and lift your upper body, feet and arms upward at the same time, with only your hips on the ground and using the spine as a fulcrum to maintain balance. Stretch your hands and feet and point your fingers to your toes; if possible, hold your ankles with both hands, exhale, and slowly put your body back to the ground. Breathe evenly and relax your body.
Training effect:
Enhance the strength of your abdominal muscles, eliminate abdominal dewy, and make your thighs slender and your waist thinner. Prevent sagging viscera, improve gastrointestinal function, eliminate constipation and strengthen the back.
If there are symptoms of sciatica in the movement of thin waist, practicing every day can effectively relieve it.
3. side angle extension
Action essentials:
Open your legs to two and a half shoulder widths, rotate your right foot 90 degrees to the right, inhale and lift your hands up horizontally, exhale and bend your arms downward to the right, bend your right knee, place your right hand on the front of your right foot, and look at the fingertips of your left finger., palms forward, and fingertips point to the sky. Be careful not to exceed the toe of your right foot. Maintain 3 abdominal breaths. Inhale, and your arms drive your body slowly upward and back in the opposite direction.
Training effect:
Stretching exercise on the chest and ankles can reduce joint pain and sciatic nerve pain, and can stimulate gastrointestinal peristalsis. It also helps with the digestion process while reducing waist fat.
This movement can train all the muscles of the body, and you can have a slender and soft figure with regular practice.
4. Pigeon variant
Action essentials:
Sit on the ground with your legs straight and your back straight. Bend your left leg and bend your calves, trying to straighten your thighs back. Grab the top of your right foot with your right hand, lift your right calf up, and clamp the top of your right foot with your right elbow joint. Stretch your left arm over the top of your head. Look obliquely upwards, hold this position for 1-2 minutes, exchange your legs, adjust your knees to align left and right during practice, and focus on your waist and back.
Training effect:
Strengthen the thigh and calf muscles, beautify the line of the arm, enhance the flexibility of the waist and shoulder joints, make the waist slender and soft, beautify the line of the whole body, and promote blood circulation throughout the body. (Internship Editor: Li Jianhong)