When it comes to the vest line, almost no one can refuse
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However, many people want to practice vest line, but few people practice it
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Why? Because you don’t master the correct practice method! Today, Xiaobian will share a set of yoga movements, which can not only help you strengthen the rectus abdominis and practice the vest line, but also strengthen the oblique abdominis and deep transverse abdominis, making your abdomen tighter and more wired
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Collect first and then practice
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Let’s challenge the vest line together! Action 1 lie on your back with your thighs perpendicular to the ground and your legs parallel to the ground, put your hands on the thigh surface, slightly bend your elbows, retract your abdomen when exhaling, and keep your shoulder blades off the ground
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Pay attention to neck relaxation and keep 8-10 breaths relaxed and restored, and then repeat the two groups of actions 2
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Starting from the previous action, prepare a brick, put the Yoga brick between your elbows and thighs, put your hands together, and slightly bend your elbows, Inhale and prepare to exhale
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Inhale and retract the right leg forward and downward, exhale and change the left leg forward and downward
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Pay attention to the practice process, keep the big and small legs vertically cooperate with breathing, and dynamically practice 8-10 times to relax and restore
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Then repeat the two groups of actions
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Three hands, small arms close to the ground, fingertips facing the front, big arms vertical to the ground, and legs straight back into the elbow support, Pay attention to the core, start the thigh surface, tighten and lift up, push the heel back, relax the shoulders, stop for 8-10 breathing, relax and restore, and then repeat the two groups of actions
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Four, support from the elbow, straighten the arms into the inclined plate in turn, inhale the body in a straight line, exhale and lift the left leg up, inhale and lower the left leg, exhale and lift the right leg up
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Pay attention to keeping the legs straight and cooperate with breathing during the exercise, Dynamic practice 8-10 times to relax and restore, and then repeat the two groups of actions
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Five sit and stand, move the hip muscles with both hands, inhale backward and outward, straighten the back, exhale and lift the legs upward, try to make the abdomen and thighs close to each other, and straighten the hands forward
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If the eyes see the students with insufficient core in front, they can bend their knees to practice and keep breathing smoothly, and stay for 8-10 breathing actions
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Six from simple boat style, Straighten your hands, inhale and prepare, exhale, turn your body to the right, turn your fingertips to the right, inhale with the tip of your left foot, slowly return to the right, exhale and change the opposite side to cooperate with breathing, dynamically practice 8-10 times to relax and restore, and then repeat the two groups of actions
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7
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Lie on your back, put your hands on the back of your head, bend your knees 90 ° beside your elbows, inhale and prepare with your thighs perpendicular to the ground, exhale and roll your abdomen, The shoulder blade is off the ground, the left leg is straight forward, the left hand is extended to the right knee, inhale slowly back to the right, exhale and change the opposite side to cooperate with breathing, dynamically practice 8-10 times to relax and restore, and then repeat the practice
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Leave a message at the bottom of the two groups to punch in and practice the vest line together ▼ the teacher’s wechat ▼ ▼ the selection of yoga products in the lower left corner of the recommendation point for good classes and good things in the near future.
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