Popular yoga women's stress relief book

Despite working every day, taking nine hours of MBA classes a week, and doing a lot of housework, 31-year-old Gisela is still full of energy and never feels too stressed. Her secret is weight-bearing yoga, which is very popular nowadays. It is a kind of yoga that combines ordinary yoga with strength exercise. Let's see how she did it.

Squatting rowing

Effectiveness: Tighten your legs, buttocks, abdomen and back网站图片位

A. Tighten your legs together. Hold a dumbbell in each hand and move backwards into a squatting posture until your thighs are almost parallel to the ground. (Beginners don't have to squat so low.) Keep your back flat and keep your eyes on the ground 2 feet in front of you. Press the ends of the two dumbbells together with your palms up, taking care not to let your arms touch your knees. Without moving your left arm, inhale, and then bend your right elbow back and pull the dumbbell towards your chest. Exhale, then lower, and repeat with your left arm.

B. Repeat the above movements with both arms at the same time, maintain this movement, and then do a static contraction. Lower it, then stand straight.

Three weight-bearing spins

Effectiveness: Tighten your legs, buttocks, abdomen and shoulders (Click on the picture to go to the next page

A. Use your right foot to support your body and place your left foot on the inside of your right thigh. (Beginners can place their feet on the inside of their right calf, or just put their toes gently on the ground.) Raise the dumbbell over your shoulders, palms inward.

B. Inhale, then lift the dumbbell in your right hand above your head, keeping your arms close to your ears. Then exhale and pull your arms back. Repeat this once with your left arm, then change your arms at the same time, raise your arms above your head at the same time, hold this motion, do a static contraction exercise, lower your arms, and then change your feet to support your body.