The buttocks are sunken, flat, loose and drooping, which is not good-looking? If you want to do yoga, do you know what to do? Often practice hip lifting, gluteal muscle feeling is not strong? Today, Aijia will recommend 23 private yoga teachers to teach you.
Resist hip raising exercises to make your hips explode.
No matter whether you have sunken, flat or sagging hips, they will help you solve them.
Proper hip raising action library, Jia people and teachers who like hip raising, quickly collect and practice! 1 put the elastic belt on the lower leg, open the legs slightly wider than the shoulder, open the elastic belt, hold the hips with both hands, exhale, bend the hips and knees, squat deeply, repeat the practice for 15-20 times, 2 sets of elastic belt on the lower leg, slightly bend the hips, bend the knees and jump apart, repeat the practice for 15-20 times, 3 sets of elastic belt on the lower leg, walk sideways for two steps like a crab, and then return to repeat the practice for 15-20 times, On the other side, 4 pairs of lower legs are covered with elastic belts, and the body moves forward 45 degrees to the left, then moves forward 45 degrees to the right.
Repeat the practice of 5 mountain standing in 15-20 groups.
The two lower legs are covered with elastic belts to take a small step backward, exhale and lift up backward.
Repeat the practice for 15-20 times.
On the other side, 6 pairs of lower legs are covered with extension belts, and the feet are separated with the same width as the hips, slightly bend the hips and knees, Walk two steps backward, then one step forward, jump back to the original position, repeat the practice for 15-20 times, 7 stand, open the thigh elastic belt slightly wider than the shoulder width, exhale, bend the hip and knees, squat deeply, stretch the arms forward and upward, repeat the practice for 15-20 times, 8 double thigh elastic belts, separate the feet with the same width as the hip, point the toes directly in front, exhale, bend the hip and knees, squat deeply, inhale upward, At the same time, open the right leg outward and alternately practice 15-20 groups.
9 lie on the right side, put the elastic band on both thighs to exhale, lift the left leg to inhale upward, restore, repeat the practice for 15-20 times, change the other side to 10 lie on the left side, put the elastic band on the root of both lower legs to exhale, lift the right leg to inhale upward, restore, repeat the practice for 15-20 times, change the other side to 11 lie on the left side, bend the elastic band on both thighs to bend the left knee, straighten and rotate the right leg to exhale, Lift the right leg, inhale upward, restore, repeat the exercise 15-20 times, change the other side 12 lie on the left side, cover the elastic belt on both thighs, open the right leg 45 degrees upward, inhale, bend the right knee, exhale, straighten the right leg, repeat the exercise 15-20 times, change the other side 13, support the right arm and lie on the side, cover the elastic belt on both thighs with both legs together, exhale, keep both feet together, open both legs, repeat the exercise 10-20 times, 14 lie on the side, The double thigh cover extension belt keeps the feet close together, the upper legs open, repeat the exercise for 15-20 times, lie on the cushion surface on the other side for 15 times, the legs close together, the double thigh cover extension belt, exhale to lift the hip upward, the legs open outward, repeat the exercise for 15-20 times, 16 lie on the cushion surface, exhale to lift the hip upward, straighten the right leg at one time, and straighten the left leg at one time, Then slowly return to the ground and repeat the practice for 15-20 times.
17 kneeling at four corners on the cushion surface, extend the thigh cover with exhalation to maintain the stability of the body, open the left leg outward and repeat the practice for 15-20 times.
18 kneeling at four corners on the cushion surface, cover the elastic belt on the right ankle, cover the elastic belt on the sole of the left foot with exhalation, push the elastic belt backward and upward, repeat the practice for 15-20 times, and kneel and stand on the cushion surface on the other side 19, Double thighs covered with elastic belt, both legs and arms vertical cushion surface exhale, lift the right leg back and upward, repeat the exercise for 10-20 times, change the other side to 20 four corner kneeling position, put your thumbs around the elastic belt, press on the ground, put your right foot around the elastic belt, straighten your right leg, stretch your right leg to the left and inhale, return to the original, repeat the exercise for 15-20 times, change the other side to 21 inclined plate, and exhale with elastic belt on your feet, Open your feet to both sides and repeat the exercise for 10-20 times.
22 kneel and stand on the cushion surface, press the knee against the elastic belt, and tilt your body to the left.
Support the cushion surface with your left hand, straighten your right leg outward, keep your body exhale on the same plane, lift your right leg upward and repeat the exercise for 10-20 times, change the other side to 23 sit and stand, tilt your body back, support your elbows on the cushion surface, pull the elastic belt with your hands, and inhale with your left foot covered with the elastic belt, Bend your left knee, exhale, straighten, repeat 15-20 times, change the other side · end – if you like, share it with your friends – let’s play happily together.
Asian Yoga Association website: www.ayoga Cn Tel: 0531-88917682 address: 3F, Jujiang building, No.
13, Huaxin Road, Jinan, Shandong..
