Practical tips for yoga fitness exercises
With the acceleration of the pace of modern life, for some people, going to the gym or yoga studio to become a luxury is simply because they have no more free time to exercise.
Is there any good way to go to the gym, some can exercise before answering the phone, taking the elevator, participating, or even meeting important customers?
For this part of the crowd, the coaches specifically summarized some fitness methods, and here are a few tricks for everyone to practice.
The first trick of yoga fitness-fight against neck and shoulder fatigue is suitable for the crowd: office cuties at long-term desks, the cervical spine is getting harder, and the excess meat on the lower abdomen accumulates.
1. Vertically point to the forest method: stand upright, gently tilt your head to the right, gently place your right ear on your right shoulder, and breathe deeply and evenly with your nose; after one minute, practice on the other side.
Relax, mix your breath, and meditate. Switch the image of your mind from the gray and monotonous office in front of you to the lake with green trees and fresh wind. Imagine yourself as the yoga goddess wearing a wreath and the sea breeze, the effect is better.
Breast expansion method: stand upright, hold your hands behind your back, hold your shoulders under pressure, and lift your arms upwards and upwards.
Use your nose to inhale more oxygen when you lift your arm, and exhale when you lower it.
Efficacy: Can help you bid farewell to OL natural enemies-mouse hand and back strain.
The unexpected result is that you no longer bend over your hump while walking, and the top is enlarged.
Applicable conditions: When taking the elevator (not many people in the elevator), there is a gap between the aisle and others.
Be sure to breathe with your nose. The result of breathing with your mouth is to recover excessive dust and exhaust gas.
Beyond things, concentrated fuel will do more with less.
After long-term training, you will find that your concentration is easier to concentrate than in the past.
The second method of yoga fitness-improve body shape is suitable for people: busy work, lack of time to exercise, resulting in longer and looser body meat, weight did not increase, but it looks fatter and fatter.
1, leg weight loss method: extend, legs separated 30 cm, toes forward, arms forward, parallel to the ground.
Inhale, lift, and forward with your toes; exhale, squat, and slowly place your hips on your heels, keeping them straight forward and your toes on the ground.
Breathe normally, move for 5 seconds, inhale, and stand up.
Exhale, relax and repeat again.
Efficacy: Amazingly change the shape of the thighs and legs, increase the strength of the legs2, method of weight loss at the waist and back: The body is upright, the legs are spread, and the strength is concentrated on the anus.
Hold your hands high above your head. The distance between your palms is about the width of your head.
Slowly turn the waist forward, the upper body and arms also follow, trying to straighten the back.
Rotate slowly, and slowly put your hands down when facing forward.
Take a break and do the same to the other side.
Efficacy: Reduce waist circumference, increase waist flexibility 3, waist abdomen weight loss method: stand upright, legs apart about 1 meter, toes forward.
Take a deep breath, slowly raise your left hand over your head, exhale, and slowly lean your body to the right. Place your right hand on the side of your right leg and breathe normally. Hold this action for 5-10 seconds.
Breathe deeply, slowly reset your body, exhale, lower your arms, and relax.
Swap the right arm and do the same.
Efficacy: Relieve the abdomen and waist, relax the back of the third exercise of yoga fitness-breathing meditation Applicable people: long-term work pressure, interpersonal tension, impatient office family.
1. Relaxation breathing method: sit straight up in a chair, close or half-close your eyes, relax your body, inhale slowly, and exhale vigorously.
After each exhalation, pause for 1-2 seconds and repeat the inhalation for the next round.
Try to feel the breathing process and calm down.
Efficacy: Relax, decompression, replenish the crypt with work again. Applicable conditions: Departmental meetings or meetings with important customers. 2. Sedative alternate breathing method: Sit up, place your right thumb on the right nose, index finger and middle finger on the bridge of your nose.The upper ring finger is placed on the left wing.
Squeeze the left nostril, lift your thumb and inhale with the right nostril for 5 seconds.
Put your thumb down on your right nostril, hold your breath for 5 seconds, then release your left nostril and exhale for 5 seconds.
Inhale with the left nostril and exhale with the right nostril.
Efficacy: It can calm the emotions immediately and keep a clear head. Applicable conditions: When you ca n’t think about the problem or make a big decision 3, coffee meditation method: make a cup of coffee for yourself, eyes closed slightly, when the aroma of coffee lingers in your noseMix your breath and start meditation.
Try hard to think of beautiful, gentle and strange pictures: white snowflakes are falling gently, beautiful and bright sunrises, the waves are rising on the ocean . don’t think about people or things related to yourself.
Efficacy: Relieve stress, reduce friction between colleagues, and maintain a happy mood!
Applicable conditions: Is the above introduction very simple when you are emotionally restless?
Have you learned it?
In fact, seemingly esoteric yoga, sometimes it’s as simple as that, it’s so simple you can’t believe it!
This is the charm of yoga!