When it comes to reducing belly or strengthening core strength, many people’s first impression is the movements of sit ups and flat support! However, when many people practice sit ups, due to insufficient core strength, it will lead to cervical and lumbar compensation and pain, which is not worth the loss! So today I share 8 Yoga core variants.
If you want to lose weight, you don’t have to practice sit ups.
These 8 movements are more effective! Action 1.
Land your left hand and left knee, inhale on your side, put your right hand on the back of your head, raise your right leg and exhale, tighten the core, swing your right leg back and forth, repeat the exercise for 15-20 times, and then change to the other side.
2.
Lie on your back, prepare, inhale, bend your knees and exhale upward, tighten the core, roll up your abdomen, lift your shoulder blades off the ground, straighten your hands forward, and repeat the exercise for 15-20 times.
3 Keep your legs bent and raised, put your hands around the back of your head, exhale, close the core, find your right knee with your left elbow, alternate left and right with the tip of your left foot, and repeat the exercise for 15-20 times.
4.
Lie on your back, keep your legs straight and inhale 60 degrees off the ground, slightly retract your jaw, keep your shoulder blades slightly off the ground, put your hands straight on both sides of your body, exhale with your palms down, and tighten the core, Clap down for 50 times continuously.
5.
Keep in the preparation position of the previous action, stretch your hands over your head, exhale, close your core, bend your knees close to your abdomen, draw circles with your hands forward, keep your shoulder blades off the ground, repeat 15-20 times.
6.
Lie on your back, bend your right leg, put your foot on the ground, straighten your left leg vertical to the floor, hook your toes back, exhale, close the core, and slowly fall your left leg to the ground, inhale and restore, Repeat 15-20 times and then change sides.
7.
Touch your hips, bend your elbows back, inhale with your forearms close to the ground, tighten your legs together, stretch your insteps straight, lift your breath upward, tighten the core, move your legs outward for a circle, inhale, restore, repeat 15-20 times.
8.
Lie on your back, bend your knees and step on the ground, hold your arms flat on both sides, tighten the core, and stay on the right side for 1-2 minutes, Exchange more than 8 movements on the other side.
According to the actual physical fitness, appropriately increase the practice frequency of 1-2 groups, and the shaping effect is better! ▼ teacher wechat ▼▼▼ select yoga supplies in the lower left corner of the recent good classes and good things..
