WeChat, the teacher who was added by chance, gathered around the teacher’s circle of friends~Many students said that since practicing yoga, they feel that their shoulders have become stronger and stronger, especially the upper trapezius muscle, just like the fitness man.
For girls, they may feel unattractive.
In terms of power generation, it is really the wrong muscle, so the upper trapezius muscle becomes stronger and stronger.
The serratus anterior and rhomboid muscles did not exert force, resulting in the compensation of the upper trapezius muscle.
The function of rhomboid muscle is to pull the scapula inward and upward to make the scapula close to each other; The anterior serratus muscle pulls the shoulder blade forward and close to the chest, which paralyzes.
The lower corner of the shoulder blade leaves the chest and protrudes from the skin, forming a “winglike shoulder”.
How to exercise the rhomboid muscle and serratus anterior muscle without activating the serratus anterior muscle, with the back full and the scapula sticking back to the upper back? Exercise 1 comes to the oblique plate, exhales the middle of the shoulder blade to sink, the arm does not exert too much, inhales the middle of the shoulder blade to be full and powerful, the arm pushes down hard, and repeats 10 times.
Exercise 2 stands against the wall, the hands raise and bend the fist, inhale the elbow, forearm, and back of the hand to stick back to the wall, and repeat 10 times.
How to prevent the trapezius muscle compensation in the four-column support? If the four-pillar support is not practiced correctly, it is easy to bring great pressure on the shoulders, leading to the strengthening of the shoulders.
In the four-column support, we should start the sawtooth muscle and rhomboid muscle to stabilize the scapula, as mentioned earlier, so that the scapula can stick back to the upper back.
How to reduce the pressure on the shoulder in four-pillar support? We should pay attention to two points: 1.
How low is the upper body when supported by four pillars? 2.
How far should the shoulder go when the four pillars are supported? 1.
How low is the upper body when supported by four columns? Make the upper body parallel to the ground.
Error 1 – Don’t be too low.
The nose tip will almost touch the ground.
Mistake 2 – Don’t be too high, shoulder pressure.
2.
How far should the shoulder go when the four pillars are supported? There will be too much pressure on the shoulder when the elbow is aligned with the wrist: generally, the elbow is aligned with the wrist and the shoulder is forward.
At this time, the body needs to work hard.
However, because of too much force, there will be pressure on the shoulders.
The elbow can be slightly backward to reduce the pressure: the shoulder can be slightly backward to reduce the pressure on the shoulder.
The main thing is to look at your heel and push it back, like pushing a wall.
If your heels are forward, your upper body will be too stressed and your shoulders will be too stressed.
You can try to stick your heel to the wall to practice four-column support.
If the elbow is 90 ° and the heel is pushed forward, the pressure will come to the shoulder.
If the elbow is 90 ° and the heel is not pushed forward, the hand should be closer to the foot.
Yoga practice is to make the body return to normal position, never put it upside down, and let the body bear pressure in order to make a good-looking posture.
It is a knowledge to do every pose well.
Keep in the right position to practice yoga, start the muscles that should be started, and stretch the position that should be stretched.
In this way, yoga can avoid detours and injuries- Message award – today’s topic: Practising every posture well is a learning.
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