When practicing yoga, Ga people always ask, is there a sequence that can not only practice the waistcoat line with a thin belly, but also make the hips turn up? In fact, yoga is mostly a holistic exercise.
Where your thoughts and awareness are concentrated, which part will have an effect! Today, Xiao Bian has arranged a set of variation sequences, with a total of 12 movements, which can not only thin the abdomen but also raise the hips.
Let’s get started! 01.
Elbow plate support variation.
Prepare for the posture of flat plate support, and tighten the core.
The shoulders are perpendicular to the wrists, and the legs are tight together.
With breathing, the pelvis leans left and right alternately.
Keep doing dynamic exercises for 10 times.
02.
Slant board climbing style.
Exit from the elbow plate support, and enter the Slant board.
Pay attention to the shoulders being perpendicular to the wrists, and the core being tightened.
Inspiratory preparation.
Exhale, bend the right leg to find the right elbow.
Inspiratory restoration, Exhale the left leg and bend the knee to find the left elbow.
Keep each side in dynamic circulation exercise for 10 times 03.
Support the side elbow.
Exit from the diagonal plate, turn the body sideways, and support the right elbow on the ground.
Pay attention to keeping the shoulders, hips, and heels in a straight line.
Start the strength of the arms, shoulders, core, and legs.
Breathe in preparation.
Exhale and bend the left elbow and left knee close to each other.
Keep each side in dynamic circulation exercise for 10 times 04 Twist the side plate.
Keep in the preparatory position of Action 03.
Keep the core tight, and keep the left hand straight and upward.
Inhale to prepare, and exhale to twist the body.
Pass the left hand through the right armpit.
Keep dynamic exercises on each side for 10 times.
05.
Lift the hip of the side plate.
Keep in the preparatory position of Action 04.
Keep the core tight, and cooperate with breathing.
Inhale the hip downward, and exhale, Hips up.
Pay attention to tightening the inside of both legs.
Keep 10 dynamic exercises on each side.
06.
Side plank support.
Keep in the preparation position of Action 05.
The left hand can be akimbo or straight up.
Keep 5-8 breaths on each side.
07.
Oblique plank elbows touch knees.
Exit from the side plank support and enter the inclined plank.
Pay attention to keeping the core tight.
Inhale, bend the left knee and touch the right elbow forward.
Breathe back, Inhale, bend your right knee and touch your left elbow forward.
Breathe back, keep doing dynamic exercises for 10 times.
08.
Tiger style variation.
Exit from the inclined plank and kneel down to the tiger style.
If you are tired after the above seven movements, you can lie on your stomach for 30-60 seconds.
Stretch your right leg straight and backward, and keep your core tight.
Draw a semicircle point on your right foot to practice dynamic exercises for 10 times on each side.
09 Tiger Variant 2.
Continue to maintain the preparation position in Tiger Pose.
Inhale preparation, exhale, and stretch the right hip outward.
Inhale to restore, and pay attention to keeping the pelvis in neutral position.
Keep dynamic exercises on each side for 10 times.
10.
Tiger Variant 3.
Continue to maintain the preparation position in Tiger Pose.
Straighten the right leg backward and bend the lower leg.
Inhale, bend the right knee forward to find the chest.
Exhale, and restore backward, Keep the core tight.
Keep 10 dynamic exercises on each side.
11.
Tiger variant 4.
Keep in the tiger pose.
Inhale, straighten the right leg backward.
Exhale, stretch the right hip outward, and keep the leg straight.
Pay attention to the core tight.
Practice 10 times on each side.
12.
Bridge pose.
Lie on the yoga mat and enter the bridge pose.
Pay attention to supporting the vertical heel, and put both hands on both sides of the body.
Inhale preparation, Exhale to tighten the core and lift the hip upward Breathe in and restore.
Keep practicing dynamically for 12-15 times.
These 12 yoga variants not only enhance the fun of yoga practice, but also stimulate the target muscle group more strongly.
Remember to store them and practice slowly! The content of the article comes from the network.
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