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Yoga is everywhere.
Sitting for a long time and sleeping for a long time make people more tired.
How can we do without exercising our muscles and bones? If you lack the desire and determination to practice, let’s have some fun today.
In fact, with a blanket, you can do many moves at home, and the difficulty is not small.
Today I recommend 10 moves for you to try at home.
1.
Sliding locust style – exercise the strength of the arms and back, lie down on the blanket, and breathe in with the hands extended toward the top of the head.
Firmly press the ground with both hands, pull back to let the body slide forward, while bending the elbows backward, and bring the legs together to lift the breath, and then let the body slide back to the original position for 10 times.
2.
Slide the feet open and close – exercise the strength of the core and the inner thigh to stand on the blanket, and the distance between the feet to separate half of the legs, Inhale with both hands akimbo, use the strength of both legs and the core, let your feet close together and repeat for 10 times 3.
Brick clamping and leg lifting exercise – exercise the core strength of your abdomen (no bricks can be replaced by books or boxes), lie on your back, with your hands on both sides of the body, your feet gripping the bricks, your knees slightly bent, inhaled, your legs lifted, your knees close to your chest, exhaled, your legs down, Repeat for 10 times 4.
Half of the oblique plate curls up the abdomen – exercise the core strength of the abdomen.
Put the small arms on the bricks, kneel on the blanket, breathe in, slide the knees forward with the strength of the abdomen, come right under the hips, breathe out, and slide the knees backward back to the oblique plate, repeat for 10 times 5.
Push and pull the heels on the back – exercise the strength of the legs on the back, hold the bricks with both hands on both sides of the body, put the heels on the blanket, breathe in and bend the knees, Slide the heels close to the hips, exhale, straighten the legs, and repeat for 10 times 6.
Push and pull the thighs – exercise the strength of the thighs, lie on the blanket, stretch your hands straight toward the ceiling plate, bend your knees, clamp the bricks in your knees, breathe your feet wider than the hips, force your thighs to breathe your body back, and force your thighs to move your body forward 10 times 7.
Sit and lift your legs – exercise the strength of your thighs and hip flexors, sit on the blanket, lift your right leg off the ground with your hands, and try to lift it as high as possible, Keep your body upright and repeat 10 times, changing sides 8.
Clamping your hands inside — exercise core and arm strength.
Kneel on the floor, put your hands on the blanket, open them wider than your shoulders, breathe in with your arms and core, let your hands close to your breath, slide them outward, repeat 10 times 9.
Banana style — exercise core, stretch your side and lie on the blanket, Both hands extend to the top of the head, hold the legs together, stretch the instep, exhale, stretch the upper body to the left, bend and inhale back, repeat for 10 times, and change sides 10.
Swimming prone, with the hands stretched open and put forward on the blanket like swimming, sliding arms and lifting and lowering the upper body for 10 times seem to be just some props that are easy to have at home, but it is really not easy to do, and the effect is also a bar drop.
Well, by the way, wipe the floor clean.
Hurry to practice at home! This article is from the Internet, and the copyright belongs to the original author.
If it is infringed, please contact and delete to recommend reading three teenagers in Guangdong.
They smashed a car on the highway, and a 30-year-old woman was killed.
After the police investigated, they found that the man with the surprising identity of the deceased forced his female colleagues to send a photo of their birth and death.
It was 33 times: if they did not listen, they sent it to your husband..
