Choose the posture that needs to maintain body balance in yoga, create the unstable factors of the body
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Take the cross balance 1 posture as an example, start from the four corner kneeling position, lift the left leg backward and upward, after the body is stable, lift the right arm forward
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At the same time, it can help us stabilize the lumbar spine and prevent lumbar injury
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It is like a natural waist belt winding around the deepest part of our waist and abdomen through both sides of the waist to the navel
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Therefore, in order to improve the effect of core training and thin waist exercise, we must activate transverse abdominal muscle before core training
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If your transverse abdominis is flabby and weak, no matter how many core exercises you have and how strong your abdominal exercises are, the effect of lean waist will not be obvious
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In the process of maintaining, exhale, retract the abdomen, repeat 10-20 breaths, and change the PS on the other side: if the transverse muscles of the fruit abdomen are fully activated, many gays, even if they have not started other exercises Just do the right breathing, thin waist effect will be particularly obvious, don’t you believe it? Then we must try! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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At the same time, tighten your abdomen and extend the exhalation time as much as possible
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Therefore, if you want the effect of thin waist is obvious, you must activate the transverse abdominal muscle
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Transversus abdominis is like a tight garment on our body
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Yoga, when it comes to thin waist, many people may strengthen the abdomen, especially the internal and external oblique muscles
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But if you want to really thin waist and improve the effect of thin waist, the most important thing is not the training of abdominal internal and external oblique muscle, but the most important “thin waist muscle” – transverse abdominal muscle
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Repeat group 10-20 method 3: unstable posture + breathing
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Of course, there is nothing wrong with this kind of practice
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How to activate transversus abdominis? Method 1: blow balloon / blow candle if beginners don’t have any concept or feeling about activating transverse abdominal muscle, they can first practice blowing balloon or blow candle to extend the time of exhalation as far as possible, when blowing, transverse abdominal muscle will naturally start to tighten, repeated blowing 10-20 times will feel abdominal heating and tightening, transverse abdominal muscle activation method 2: cat and bull + breathing kneel on the mat surface, arms and legs vertical pad Face, hands and legs apart, breathe in the same width as hip, raise your head and hold your chest, turn your pelvis forward to exhale, lower your head and arch your back, and turn your pelvis backward
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Reason 2: transversus abdominis is the most important core stabilizing muscle
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When it works with other core muscles, it can help us to produce more stable abdominal pressure and deeper exhalation
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In the process of keeping the posture, add breathing practice Try to extend the time of exhalation, and tighten the abdomen
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Why do you say that? Reason 1: the position of transversus abdominis determines its function
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