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不用整容就可以带来全新改变的瑜伽,解锁半蛙式越练越年轻-初学者瑜伽练习

作者:Alice发布时间:2021-05-27 20:32浏览数量:21次评论数量:0次

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要说到怎么样能够改变一个人,可能很多人脱口而出就是通过外科手术“动刀子啦”,但是有另外一种自然的方法那就是瑜伽,瑜伽可以帮助你改善形体,改变气质,再瑜伽垫上挥汗如雨的你将会收获一个全新的自己。

Andrea是一位专业瑜伽老师,在自己的社交平台上有十几万的粉丝,曾经的她是个带着孩子憔悴的家庭主妇,身材走样,精神萎靡,4年的瑜伽练习时间不仅让她重新恢复窈窕的身材,更是收获了一份钟爱的事业,

以前的她肢体僵硬,连最简单的体式动作都做不到位,身体僵硬的程度夸张点用钢筋水泥来形容也不为过,但是现在的她各种屈体动作都可以轻松做到,但是瑜伽是世上最公平的事情,你付出了就一定会有所收获,练习瑜伽时间久了,不仅带来的是外在的改变,更多是内心的变化,瑜伽让你变得更加从容优雅,让你甩掉大妈气质,变成妥妥的女神范,瑜伽是对女性最好的运动锻炼方式之一,它甚至可以见证女性成为妈妈的光辉时刻,坚持瑜伽练习,不仅让你变得更加自律,也会变得更加自由,你会发现自己对于人生的选择多了起来,生活也会发生翻天覆地的变化,即使你落入人生的低谷,但一样可以重现人生光辉。

不用怀疑瑜伽就是有这样的魅力,不管你是38,还是48岁,瑜伽可以让你依旧保持18岁的年轻体态与平和的心境,在瑜伽8400万种体式中就有一个体式就可以帮助我们唤醒身体能量,维持年轻状态,改善不良体态,特别是对于长期久坐办公腰背疼痛的女性来讲更加可以有效缓解肢体僵硬身体酸痛等,它就是半蛙式,下面就带着各位妹纸一起解锁下它。

半蛙式是什么:半蛙式由梵文名 翻译而来,在实际的瑜伽体式练习中出现的频率并不算高,但是它本身属于后弯体式的一种,被誉为“心脏打开者”,当我们身体的脊柱向后弯曲,延展打开时,我们身体的胸部,肺部和内脏器官都会被拉伸延展,后弯体式可以激发人体蕴藏的能量,使人充满活力。

半蛙式动作解析:

1、 首先俯面平躺于地面上,将你的腹部完全贴紧地面,先屈曲你的双手手肘处,双手臂小臂处压实地面,五指分开,手掌压实地面,大臂与地面垂直,以你的前臂支撑起身体的重量,手臂放置于双肩的正下方处,双腿平直向身体后方延展,双脚脚背压实地面,头颈部保持自然平直,双肩放松,充分打开胸腔,维持平稳的呼吸节奏。

2、 吸气,先屈曲你左腿的膝盖,上抬左腿靠近左侧臀部位置,然后抬起你的左手向身体后方,去抓握左脚脚掌的外侧处,手臂发力,拉动你的左腿向左侧臀部方向靠近,右手臂撑地姿势保持不变,左手臂平直延展,手肘不弯曲。

3、 再次吸气,手臂发力继续拉动左脚脚掌持续靠近左侧髋部位置,右手臂及手肘处发力向下推动,保持双肩充分延展,不可耸肩或者塌陷,上身始终处于中立位置,面向地面的正前方处,保持身体正位,在将左脚拉伸至最极限处停留动作5个呼吸。注意如果觉得脚部拉近臀部的动作做起来比较轻松的话,可以进一步尝试拉向臀部外侧位置。

4、 呼气,手臂回至原始姿势,腿部回落地面,放松身体后,再次抬起右腿,小腿拉向身体右侧臀部位置,以重复同样的手部和腿部动作即可。

半蛙式练习的好处:

练瑜伽,腹股沟&大腿前侧紧?这12个动作要常练

练瑜伽,很多伽人不仅大腿后侧紧,腹股沟&大腿前侧也紧张的不行,尤其是腹股沟的位置很难打开,无法进入深度后弯。 那么,今天给大家推荐12个瑜伽动作,主要针对大腿前侧和腹股沟,适合身体条件不同的伽人循序渐进的练习,一起来看看吧: 动作1-5:适合身体僵

经常练习这个体式可以深度刺激后背肌群,强化锻炼身体肌肉,矫正弯腰驼背等不良体态,拉伸延展放松大腿前侧肌群,灵活髋关节,同时可以起到放松双足的作用,通过腹部的挤压刺激,可以促进肠胃蠕动,帮助肠胃消化吸收。

半蛙式动作注意事项:

1、 在进行半蛙式时,很多人可能很难将自己的上半身挺直到一定的高度,可以尝试将你的手肘关节放置于身体的斜前方处,而不是正前方,再尝试让脚后跟去贴近臀部的位置就会觉得比较容易了。

2、 在以手臂发力拉动腿部的动作过程中,不要过度用力,可以随着呼吸的节奏慢慢的将腿部靠近臀部位置,如果觉得手臂难以向身体后方延展的话,可以尝试在身体肋骨下方处放置一个折叠起来的毛巾来帮助承担身体的重量。

3、 对于瑜伽初学者来讲,可以尝试将你的上半身完全俯卧在地板上,手臂屈曲贴地,将你的额头轻触手臂上即可,再尝试以手臂发力拉动脚部去靠近臀部的位置。待动作掌握熟练后,循序渐进的挺起上半身做完整的半蛙式动作即可。

4、 如果练习者本身患有高血压等慢性疾病,或者下背部,颈背部,肩部曾经受过外伤的情况,是不建议进行半蛙体式的练习。

半蛙式进阶动作:如果在已经能够熟练标准的进行半蛙式练习后,可以尝试以下动作作为加深难度的进阶体式动作练习。

1、保持同样的腹部贴地动作不变,一条腿平直向身体后方延展,原先以手肘撑地的手臂可转变成完全平直向身体前方进行延展,手肘不可弯曲,手掌压实地面,转向身后拉动腿部的手臂,屈曲手肘,小臂转向身体前方位置,偏转手掌,以掌心下压脚尖处,屈曲的腿部,小腿完全贴合紧大腿处,尽量尝试以你的脚掌去寻找臀部位置处。这样可以加深身体后弯的程度,更深度的延展你的胸腔。

2、如果你的身体柔韧性非常好的,可以尝试进行双腿的蛙式练习,屈曲双手手肘,向身体后方延展,同时屈曲双腿膝盖,两小腿向身体前侧弯曲,去贴近臀部的左右两侧位置,此组体式对身体柔软度有一定的要求,初次尝试最好由旁人陪同为佳。




这是瑜伽在线更新;时间为(2021-05-27 20:32:32)

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