Custom-made specifically for the Chinese gymnastics yoga thin

Sports scientist told us: "Yoga in shaping the posture, balance the body, burning calories are very effective." Yoga can make strength, endurance, flexibility and breathing conditions have significantly improved. The following is well-known American yoga teacher Suzanne Deason tailored for readers in China, "Yoga body sculpting exercises."

Practice Rules: Each movement must be stretching as far as possible, and do deep breathing through the nose. Exercise order please follow the instructions. After practice, please face up lying on a mat, stretching limbs, palms upward,Slowly until the full adjustment to breathe evenly.

Section 1

Upright, right leg, step forward one step, left foot turn out 45゜, so that the right knee and right foot toes in a level line as far as possible down the pressure from the body, so that the right thigh, and parallel to the ground. Bending the body, the right hand palm on the right foot behind the shore on the ground. When you try to stretch his left arm, they still have to keep on the right thigh, and parallel to the ground.

For the site: The entire back, leg muscles, buttocks muscles, abdomen and psoas.

Special shape: arms stretched as far as possible, do not hump, so as to expand the chest. This action to tighten the gluteal muscle is also very effective.

Section 2

Lying face down on a mat, with his elbow supported living body, arms open as wide as the width and shoulders, fingers pointing straight ahead. Tightening of the body's muscles, hips. The body to maintain a horizontal line, toes supporting the ground, then you will feel the pressure. Efforts to tighten the abdomen and leg muscles, persist in a while,And then lying on the ground a short break. Repeat this action several times.

Targeted areas: the arm, leg muscles, buttocks muscles, abdomen and psoas. The chest, back and thighs.

Special shape: income is only the inside of the abdomen and thigh muscles, arm muscles to prevent the formation of unsightly fat push.

Section 3

Lying on the ground, face down on flat feet, feet hip width of opening width, bend the knee until the lower leg bone and on the ground vertically. To tighten the buttocks muscles,The hip lift a few inches off the ground, so that the body and ground into the arch. Arm close to the ground, tighten the buttocks and leg muscles, so that lifting the buttocks, hands tightly in the body the following button together. Adhere to this position a moment, then relax, rest and lying on the ground and continue to repeat this action. (If you want to make this move more challenging, you can try lifting one leg, pointing to the ceiling!

Targeted areas: the gluteal, thigh, psoas, the back of the lower half.

Special shape: Once your body the formation of arch,Put your hands on the body as far as possible the following in order to uplift your body and buttocks, so you can make your buttock muscles tighter.

Section 4

Note: If you are a beginner, have never been supported by the body with the shoulder, or neck problems, it is best not to try this at the beginning of action.

A: the beginning of section 3 of the same movements and. And then put his hand on the waist behind, to be a support. Each bent knees toward the chest. If you can not do with the shoulders and support the body,Can be bent knee up, thus reducing the pressure on the shoulder.

B: the two legs were straight stretch ceilings, keep her legs together, imagine the energy from the head and spread your toes, and if this position was too tired, you legs bent a moment, take a break (such as the action A). (If you put in the neck and shoulders beneath towels, will reduce the tension on these parts, feel more comfortable.

For the parts: shoulders, back, abdomen, buttocks, legs.

Special shape: Note the eye to the point of view, closely contraction rot Department,Efforts to maintain the trunk and legs in a straight line, perpendicular to the ground.