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如何纠正体态瑜伽9式雕刻你的完美身材

2019-01-24 来源网络 编辑小编    
 

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  • 健身知识分享
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  • 结交更多志同道合的朋友

      瑜伽能让你锻炼出更好的身体对内在气质提升也很有帮助同时还是纠正体态的有效训练方法练好瑜伽你的身体会更有线条感人体线条也会变得更加美观。

  今天小编给大家介绍9个脊椎纠正的瑜伽练习动作对大家改善身体脊椎纠正体态是很有帮助的跟小编一起学习一下吧
 
 
  一、半莲花脊柱扭转式
  1,坐地,腿?#21543;?/div>
  2,屈右腿,右脚背放在左大腿跟处,脚掌向天
  3,右手从背后绕过抓右脚尖,左手抓左脚尖
  4,以腰为轴,?#20064;?#36523;转向右,眼看右后方.3~5次呼吸
  5,反方向,左右为一次,做2~3次
  二、转躯触趾式
  1,坐地,两腿大分开
  2,吸气,双手侧平举
  3,呼气,右手勾左脚尖
  4,以腰为轴,上身左转,左手后平举,与右手成直线,3~5次呼吸
  5,反方向,左右为一次,做2~3次
  三、鱼式
  1,仰卧,双肘在身旁用力下压,吸气,拱起背,抬头,头顶顶地
  2,呼气,抬高双腿与地面45度角
  3,双臂体前合十,平行与双腿,保持5~8次呼吸
  5,慢慢还原,做2~3次
 
 
  四、眼镜蛇扭动式
  1,俯卧,下巴贴地,双手掌向上放身体两边
  2,眼睛慢慢上看,颈椎,脊椎?#26469;?#36880;节向上拉起
  3,脊椎不能自动上拉时,双手放身体两侧,慢慢帮助上身上推,腹下压,背后挻
  4,上身慢慢左转,眼看左脚尖,保持3~5次呼吸
  5,反方向,左右为一次,做2~3次
  五、肩倒立式
  1,仰卧,双手掌向下在体侧
  2,双腿并拢抬高垂直地面
  3,双腿伸过头,拉高臀部,双手扶后腰
  4,重心在肘部,慢慢抬高脚向天,垂直地面,保持6~10次呼吸
  5,重复1~2次
  六、三角转动式
  1,站立,双脚距两肩宽
  2,吸气,双手侧平举
  3,呼气,上身前弯与地成直角
  4,以腰为轴,上身左转,右手触地,左手上举与右手成直线,保持5~8次呼吸
  5,反方向,左右为一次,做2~3次
  七、猫弓背式
  1,跪地,手着地,臂与大腿垂直地面
  2,吸气,背后弯,头后仰,臀上推
  3,呼气,弓背,低头
  4,做3~5次
  八、侧角伸展式
  1,站立,双脚距两肩宽
  2,吸气,双手侧平举
  3,呼气,右脚指右,左脚内扣,体?#20063;?#24367;,右手放右脚前,左手伸向天
  4,屈右膝,大小腿成直角,左手侧平举平行地面.保持5~6次呼吸
  5,反方向,左右为一次,做2~3次
  九、简化脊柱扭动式
  1,坐地,腿?#21543;?/div>
  2,左腿放右腿外侧,左脚掌平放地面
  3,左手握左脚踝
  4,以腰为轴,上身转右后方右手放体后,保持5~6次呼吸
  5,反方向,左右为一次,做2~3次
  从根源来看脊椎有问题引发的原因多种多样通过瑜伽能够让骨骼肌?#20302;?#24471;到放松让关节骨骼中的张力更好这样训练体态自然会得到相应的改善想要让身型变得更好体态更加优美的朋友赶快学起来吧。
 
 
微信扫码订阅课程全面纠正体态
十四节体态纠正攻略让你更美更健康
 
 
Via:图文来源网络 如侵权 告知删
相关链接9个健身常见错误动作纠正

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