High temperature yogaBrief introduction

Indians found the hot yoga system in the United States, and once it was launched, it caused a sensation in the yoga world.Although this practice method is considered by some classical yogi as not in accordance with traditional concepts and specifications, hot yoga undoubtedly has a loyal follower.Hot yoga's requirements for venue and temperature are very strict. The practitioners need to practice 26 basic postures in high temperature environments between 38 C and 42 C. Basically, they will sweat after 10 minutes.

High temperature yogaCharacteristic

Sweating can take away the toxins of the body surface and purify the nervous system.The traditional Harch yoga and Asanga yoga make a large number of sweats in a posture posture, thereby achieving the purpose of excretion of garbage in the body.The high temperature environment of hot yoga replaces a lot of hard practice. After ordinary people enter, even if they do not do any exercises, they will sweat.Many celebrities rely on hot yoga to lose weight, and more and more people try this yoga system in China.

High temperature yoga effect

Hot yoga has a good effect on weight loss, detoxification, and sculpture figure. It is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.

In addition to being able to lose weight for a long time, it can also alleviate migraine, back pain, cervical pain, and gastrointestinal diseases.In the introduction of hot yoga, many people who have appeared in this way, and many people who come to practice hot yoga also have such purpose.The hot yoga class is every Wednesday. At about 1 hour, the hot yoga room always gathers the highest popularity. Yoga mats are full of local places on the ground. Students are in their early 20s to 50 years old, and most of them are white -collar workers.

The exercise of human flexibility can improve the softness of the spine. Squeezing the cervical spine in the opposite direction can play a role in relieving blood circulation to treat migraine and cervical pain, especially suitable for people who are often sitting in the office.Insufficient exercise, nervous mental stress and excessive weight loss can cause the cold physique of the human body, and hot yoga just combines warmth and exercise, allowing people to experience the "misplaced" exercise pleasure of the season.

High temperature yogaexercise effect

1. Fast loss of fat and weight loss.

2. Stimulate lymphatic systems to eliminate toxins in the body.

3. Enhance the effect of muscles, exercise softness, and prevent exercise damage.

4. Strengthen the autonomous nervous system, cultivate concentration, and enhance self -confidence.

5. Improve cardiopulmonary function, promote blood metabolism, help digestion, and improve physical immunity.

6. It has a therapeutic effect on long -term insomnia, migraine, back pain, spine disease, gastrointestinal disease, and can also reduce facial wrinkles and make people feel young.

7. By regulating stress to promote sleep.

8. Balanced diet and regulate endocrine.

9. Promote blood circulation.

Suitable for people who are healthy, those who do not have serious illness or hidden danger, people who want to lose weight and detoxify.Heart disease, hypertension, severe eye and ear disease, diabetes, first healing, maternal, and sub -healthy people are not suitable for practice.

High temperature yogacharm

Maybe some people think that yoga is an exclusive movement of a woman, and the fact that the inspiration is that men are more likely to complete and achieve the essence of yoga. Most of the yoga masters in the world are mostly men.Strong muscle strength is the innate advantage of men, and the only weakness of the weakness is that the limbs are relatively stiff.The hot yoga perfectly makes up for this defect, which is higher than the temperature of the body temperature to speed up blood circulation, and at the same time soften the rigid muscles and bones due to lack of exercise.Not easily injured.Therefore, hot yoga is simply a man's grace, which can help men quickly transform into the yogaist.

As long as you try hot yoga once, you will fall in love with it.When we bear the test of high temperature, the body begins to accept this signal gradually, and the fumigation of this high temperature can open up the bones and organs, making us more flexible and calm than usual.This change has never been felt in my life.With our endless disappearance, a large amount of toxins are discharged from the body with sweat, as if we have a pleasant conversation with our own flesh and Skin.Wake up, at this time, you can only be described as the word refreshing.I believe that every man who is willing to challenge himself will be obsessed with this party about perseverance and perseverance.

The benefits that hot yoga can bring us is not limited to this. Through exercise and environmental temperature, the body has experienced unprecedented sweating. A large number of concentrated perspiration can help the Skin's pores open.The toxin of the body will be discharged with the sweat glands, and the fat accumulated in the body will be burned, and the asana of the hot yoga will also shape the muscles and metabolize the fat, thereby narrowing the volume of the fat wall.The beer belly that has troubled us for a long time will also be effectively controlled.

High temperature yogaPractice method

Sinic, breathing, and meditation are three basic factors that are progressive in order of yoga exercises. Abdominal breathing and laryngeal respiration are two basic breathing methods of hot yoga.The tongue is required to roll back inward, the throat contraction in the throat when breathing, and he can hear the sound of his throat.The advantage of breathing in this way is that it can activate the lung lobe of the human body to the greatest extent, and excrete the deposited exhaust gas out of the body.If you want to implement these actions to be in every call and suction, it is absolutely easy to do.

High temperature yogaType 26 name

Deep breath

Half -moon

Squat

Eagle

Stand your head and touch your knees

Standing Bow

Balanced rod style

End leg front bow type

Triangular style

Standing and split legs to touch knee

Tree style

Toe stand stand

Paralyzed corpse

Holding knee flexing legs

Sitting up

cobra

Both legs "cicadas"

Full cicada

Bow

King Kong sitting style

Half Turtle

Camel style

rabbit style

Siter forward flexion

Spine rotation type

King Kong Kneeling posture breathing method

High -temperature yoga 26 type detailed explanation

Standing deep breathing

In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.Keep standing position, straighten your legs, straight spine, the heels and large toes are close, and the ten fingers are placed on the jaw. When you inhale, use your throat to breathe. Try the elbow as much as possible.Inhale, then tilt your head backwards, get the elbows together, and exhale to the greatest extent.This cycle of 10 breathing.

Efficacy: Be careful not to close your eyes, and try your best to make your lungs feel completely breathing, and prepare for the post -position method.

Half -month/hand -touched foot

The body is still upright, the fingers are clenched and tightly, the index finger is straight, and the arm is close to the sides of the ears.Keep the same time.When bending forward, the body is leaning down, let the upper body and the legs close, hold the heels with both hands, and feel that the difficulty can bend the knee and keep it for 0-20 seconds.

Efficacy: This set of movements strengthen the exercise of waistline, hip, thighs and other parts as the beginning of warm -up.

Clumsy

Stretch your arms forward, as wide as your shoulders, your palms down, bend your knees until your thighs are parallel to the ground, the upper body is straight, keep it for 10-20 seconds, and then slowly restore the body.After that, do a set of exercises that are lifted up to the maximum heel. The movements are the same as the above, but when squatting, let the knees close together and keep it for 10-20 seconds.

Efficacy: This movement is very helpful for the blood circulation of large legs, hip muscles, and the blood circulation of the knee and ankle joints. People with disc herniation can often practice this action.

Bird -style

Straighten your arms, put your left arm under your right arm, bend your elbows, so that your arms are vertical, and the palm of the palm will be combined.After controlling the balance, focus on the left leg, stack the right leg from the front, make the right foot hook the left calf, slowly squat and keep for 10 seconds.Change the other side, do the same action, and keep the same time.

Efficacy: The focus of this action exercise is the legs and balance ability, which can effectively prevent the calf muscle spasm.

Stand your head and touch the knee

Stand, legs together, grab your right foot with your hands, cross your fingers, and hold your thumb to hold the big toes.Straighten your left knee, make your right leg parallel with the ground, straighten your arms and upper body, keep for 20 seconds, then bend your elbows, bend your body forward to your legs, keep for 10 seconds, and do the same movement in the direction.

Efficacy: This action is also very high in balance ability, and the attention of people is very helpful for tightening the muscles of the abdomen and thighs.

dance

Cheng Shanli stands up. When exhaling, bend your right calf backwards, hold your right calf. When inhaling, the left arm extends from the side. When you exhale again, use your hips as axis, lean forward in the upper body, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward, and your upper body lean forward.Tira's right leg is up. Keep it for 5 seconds. Then practice in the opposite direction.Efficacy: It can correct bad posture and make the lines of the body more beautiful.

The warrior stood in the third style, gripped the finger cross, the index finger stretched straight, the arms stretched upwards, and stuck it in their ears.Lift the left leg backwards, lean forward, so that the left leg, body, and arm are on the same straight line, keep for 10 seconds, and then change the direction.

Efficacy: While exercising the balance of exercise, this action can play a role in fat reduction in the hip, thighs, and hips, and at the same time, it is also good for the exercise of myocardium and lungs.

Standing and split legs touch the knee

The legs are about twice the shoulders width, the arm is opened horizontally on both sides of the body, leaning down, holding the heels on both sides with both hands, the head down, the forehead touches the ground, the legs are stretched, and the legs are stretched for 10 seconds.

Efficacy: This movement can prevent sciatica from neuralgia and massage the abdominal organs well.

Triangle

The legs are twice the shoulder width separately. The left knee bent makes the thighs parallel to the ground. At the same time, the upper body is bent to the left side, the fingertips tip to the big toes, and the palm is turned forward.Pay attention to the right leg straight, the right arm is upward, keep it vertically with the ground, breathe uniformly, and keep it for 10 seconds.Do it again in the direction.

Efficacy: This action can enhance the power of the hip joint and side waist, which is helpful for eliminating excess fat on the waist.

Standing and separating leg stretching

Stretch your hands up and closer, look down on your upper body, touch your right calf or knee, and touch the floor in front of your right foot.Breathing uniformly, keep it for 10 seconds, and then change it in the direction.The legs must be straightened, and the arms are stuck straight in the ear.Efficacy: This action often reduces the excess fat of thighs, hips, and hips.

Tree

Put your right foot on the palm of your left thigh roots, and hold your head over his head with both hands, and your arms are behind your ears.

Efficacy: replenishment and strengthening muscles of the legs, back, and chest.Develop a sense of balance and concentration, correct the body, promote the stretching of ankles, knees, and hip joints to prevent hernia.

High temperature yogasports equipment

1. yoga mat: not only can not slip, shock -proof, but also have a thermal insulation effect.(General practice rooms will be provided)

2. yoga clothing: sweat absorption and comfortable sportswear.

3. yoga brick: It can help to complete softness, extension and other actions step by step.

4. yoga Belt: When practicing the waist or leg stretching action, you can provide a reliance for your feet or waist.

The coat of yoga is spiritual, comfort, and emotional is Zen fun.Therefore, when buying a jacket, as long as you pay more attention to some small details, you can make you in line with Zen.Prepare two loose trousers for yourself.A sport -style knitted Casual pants can also be worn in the home service environment; one is cotton and hemp pants, which is popular with 7 points and 5 points, which can allow you to stretch, vacation, and fashionable grasp.

The shorts of shorts are the best choice for practicing Gao Wen yoga. It is naked to expose the Skin that can be exposed, so that sweat is proudly.

Can high temperature yoga lose weight?

"Because hot yoga has a good weight loss effect, it is very favored by young women. In fact, in addition to some patients such as hypertension and heart disease, hot yoga is a sport for men, women, and children." ShandongMs. Li Haiyan, the general manager of the provincial yoga international chain agency today, said in an interview with reporters that practicing hot yoga can clean the whole body through high -speed blood circulation, and discharge toxins through a large amount of sweat.

Hot yoga requires practitioners to be carried out at room temperature at 38 C-40 C. On the one hand, the effectiveness of yoga broke out from the human body. On the other hand, it is easy to be injured when practicing yoga without heat.For women with lack of flexibility, high temperatures seem to be heating a piece of steel, and then it can easily change its shape with a hammer.Therefore, practicing yoga at high temperature, the body's stretching will increase, the flexibility will be better, and it is not easy to strain.

The 26 actions of the hot yoga can restore the body to a balanced state in 70-90 minutes, so that every muscle, every organ, and even bones of the body can be exercised.To all parts of the body, let them return to a healthy and natural working state.

The deep breathing exercise of hot yoga can increase the oxygen absorption of cells in the body, increase the oxidation effect and burn more fat cells.Hot yoga can maximize the human gland to maximize its function.Practicing hot yoga, while reducing excess fat in your body, you can also get better muscle lines and high vitality Levels.Several positions in the 26 actions of hot yoga are particularly suitable for adjusting the thyroid gland, while the thyroid and the body's metabolism have a direct relationship, which can affect weight.Fat metabolism will also increase due to hot yoga, so fat will be converted into muscle and energy.

Therefore, hot yoga can create ideal weight.If you are not overweight, after practicing hot yoga, your weight will maintain the original state; if you do not lose weight, you will gain weight, and the healthy and solid body tissue, not fat.

High temperature yogaprecautions

precautions One

Each fitness method has its own special features, and hot yoga is no exception. For this reason, people who practice hot yoga pay attention:

First of all, practicing hot yoga will put some pressure on the heart and respiratory system, and people with heart disease, hypotension or weak constitution should be cautious.Beginners may feel dizzy, which is a normal phenomenon.Pay attention to the time of time when you practice, rest properly on the way, and supplement water.

Secondly, it is recommended that students do not eat three hours before the exercise. Drink a large glass of water in 20 minutes before the exercise. Do not eat within 1 hour after the practice.Due to the cold winter and the temperature difference between indoor and Outdoor, special attention should be paid to preventing colds. It is best to bring a thick clothes. From the hot yoga room to the locker room, it is not careless.It is best to take a bath after 20-30 minutes, otherwise the muscle joints that are completely relaxed in exercise will easily become stiff.

In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.

Once you have too much sweating, dehydration, nausea, over -fatigue, abdominal pain and other symptoms, please stop practicing immediately and ventilate.If the symptoms have not improved after trying several times, it means that your constitution is not suitable for this yoga system. It is recommended to choose other.

It is easier to accept the gym and pay attention to exercise.If you rarely exercise, it is recommended to choose carefully.You can try it first to see if your body can accept it.

People with severe colds, fever, kidney disease, diabetes, dysentery, heart disease, severe eye and ear disease, maternal and ear disease, maternal, and hypertension are not suitable for practicing hot yoga.

Do not eat 2 hours before practice. The blood needed by the stomach during food digestion can only be deprived from cycle blood full of oxygen. In severe cases, it may produce hypoxia, dizziness, nausea, and heartbeat.

During the practice process, you must add enough water to drink water during the time period. Do not drink too much pure water. It will wash away the minerals in the body.It is best to drink sports drinks rich in minerals and electrolytes.

Taking vitamin B before practicing can prevent dehydration; taking vitamin C and vitamin E after class can antioxidant.

towels and water should be brought during practice.Do not take a bath immediately after exercise. Wait for the dryness of the sweat, and then wash the pores after shrinking, which is more conducive to the discharge of toxins.

All precautions for yoga are suitable for hot yoga.

Practice 2-3 times a week, 70-90 minutes each time.

Beginners may be difficult to adapt to the pressure caused by this high temperature to the heart and respiratory system. There is a reaction of dizziness. This phenomenon is normal.At this time you can lie down and rest.

Practicing hot yoga through breathing adjustment, can also achieve the effect of meditation.

Hot yoga retains the original 26 -type movement of the original Hada yoga, scientifically arranging the order of pulling and heating according to the characteristics of human muscles, ligaments and tendons.This can be different from ordinary yoga. It must be carried out in strict accordance with the coach's guidance during practice, otherwise it will be difficult to achieve the improvement of the hot yoga step by step."Magic chair", "Eagle", "Warrior", "Tree", "Snake -like", "Baby Relax" ...In the routine, some special practice balance, some belong to the stretching movement, and some are relaxing physical exercises.

precautions II

yoga is a way to lose weight that many people like. In order to quickly achieve a better weight loss effect, many people like to replace it with high temperature yoga. So what should we pay attention to when practicing high temperature yoga?

1. Move with breathing

When doing action, you must cooperate with breathing without special requirements. Do not close your breath.All yoga position methods must be completed with slow breathing, and the action of breathing also abides by the principle of SZS.

2. Do action slowly

The most correct and most important thing is to slowly stretch the muscles to prevent accidents such as muscle strain or fracture caused by excessive motion.

3. Consciousness focuses on the main parts

When entering the ground position method, all the attention should be focused on the main exercise parts, and the physical feelings should be carefully experienced, and the consciousness should be avoided.When the spiritual concentration, a large amount of blood flows to the part of the exercise, which plays the effect of promoting blood circulation and removing excess fat here.

4. Eliminate laughter and speaking in practice

To prevent laughing and speaking in the practice, yoga exercises are the practice of fusion of breath and body movements. Laughing and speeches can cause dispersal and lost breath, especially when doing some inverted and physical reversal positions, the deep breath is particularly important.

5. Keep static when completing the posture

The static state after the posture of the posture practice is conducive to the practitioner to experience the serene feeling of "quietness". At the same time, it is concentrated in the exercise site with ideas, and then improves its own perception.

6. You must ventilate at high temperature

High -temperature yoga has high requirements for the surrounding air. Therefore, when practicing high temperature yoga at home, not only must you create a high -temperature environment, but you should also maintain good indoor air circulation.The high -temperature practice environment will make people sweat a lot. If the ventilation is not good, it is easy to dehydrate.The best solution is to open an air humidifier.

High -temperature yoga is a specific exercise that practice in a specific environment, which can make the body achieve more comprehensive exercise.

7. Do warm -up action before practicing

Before practicing, do some warm -up exercises.Smalical stretching and twisting can increase the elasticity of the body, and prevention cause muscle contusion due to sudden exercise.If dizziness, nausea and other adverse reactions occur during the practice, stop exercise immediately.Turn back to the normal temperature environment and rest in the place where air circulation.

High -temperature yoga needs to supply the supply of polyburies during the exercise. During the practice, pay attention to adjusting breathing to maintain sufficient oxygen in the body.Avoid exercise damage.

8. Hydrating homework is in place

High -temperature yoga consumes a lot of water in the human body, and practitioners often sweat.A normal person may consume nearly one liter of water for an hour.At this time, if the water is insufficient, the body will feel uncomfortable, and even dehydrate and coma.Therefore, before starting practice, you should drink a large glass of water, and you should pay attention to hydration during the practice.Do not drink a lot of water after finishing, this will increase the burden on the heart, causing some organ blood supply to keep up with.

Due to a large amount of sweat in high temperature yoga exercises, water should be continuously replenished to prevent the body from dehydrating.

[Breast Enhancement yoga] Breast breast yoga is effective? 10 minutes before bedtime breast enhancement yoga

1. 10 minutes before going to bed breast breast yoga

1. Simple breast opening yoga

(1) First put your hand behind your body, tight fingers, put away the abdomen and ribs, and make the preparation movement of straight waist.

(2) Then the back of the spine up, inhale, straighten your hands back, put the collarbone out, and maintain 5-10 breathing.

(3) Slowly relax and maintain Smooth breathing, and inhale again, hold your back up upwards, straighten your hands back, the collarbone stands out, turn your upper body to the right, and keep it 5 to 10 times.

(4) The same step on the left, then return to the middle, and slowly breathe and relax.

2. Slim upper arm yoga

(1) Relax and maintain Smooth breathing first, put away the abdomen and ribs, and make a preparation movement of straight waist.

(2) The first step is to hold your palms together on your chest.

(3) Then put your elbows in and closer. Pay attention that there must be no gap between your arms.

(4) Then inhale, improve your hands upwards, spit out and relax, and then pull up and pull up. Such a movement is about 5-10 times.

Is breast enhancement yoga effective?

Of course it is effective.yoga is a good way to shape the body and create a body curve.Breast enhancement yoga can not only correct the chest shape, but also prevent and improve the sagging of the chest, increase the pectoralis muscle, and make the breast more firm and elastic.Breast breasts require long -term exercise. Only in this way can you see the changes in the chest more obvious.

First Form: increase

STEP 1: Inhale, stand upright, bend your hands to 90 degrees, your elbows and palms are as tight as much as possible, and hard inward;

STEP 2: Slowly exhale, start up to maximize your hands, maintain a movement for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can improve chest expansion and make the chest lines on both sides firmer.Note that your body should be as straight as possible, don't hump.

Type of the second: left and right

STEP 1: Stand up straight, the palms of your hands together, the elbow increases to the chest, inhale first; first inhale;

STEP 2: Slowly exhale, keep the upper body without moving, squeeze the palm inward, move to the left as much as possible, stay for about 10 seconds, and return to the original position;

STEP 3: Inhale, then exhale, move to the right as much as possible with both hands, and stay for about 10 seconds.The left and right sides are once, and the movements are repeated 10 times;

TIPS: This set of movements can make the chest stronger, and it can also reduce the worship of the arms.Pay attention to the force when the palm is squeezed inward, and the elbows should be kept balanced with the chest when the left and right are rotated.

Third Form: Stretching the chest

STEP 1: Straight body, fist with both hands, raise your elbows to your chest, 90 degrees angle with your chest, inhale;

STEP 2: Push your hands forward, try to force your chest as much as possible, and repeat the movements about 10 times;

TIPS: This set of movements can make the chest stronger. Pay attention to straighten your hands and not bend.

Fourth Form: Elbow Ten

Step 1: Open your hands with both hands, bend your elbows 90 degrees, inhale first;

STEP 2: Slowly exhale, press the elbow to press the middle to the middle to the middle of the two hands and elbows completely fit. Relax after staying for about 10 seconds, and repeat the movement 10 times;

TIPS: This set of movements can improve the outward expansion of the chest, making the chest more firm.

Fifth Form: Overlapping arms

Step 1: Inhale first, flex the elbows of your hands, overlap your chest;

STEP 2: Try to extend your hands on the left and right as much as possible, maintain the action for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can be lifted up to the chest, which can prevent sagging of the chest.Note that when doing action, you must put your hands in your chest. Excessive or too low will affect the effect.

Type of the sixth: palm painting circle

Step 1: Straighten your hands straight forward, do not flex your arms;

STEP 2: Taking the shoulders as the center point, the palm of the hand draws a large circle forward;

STEP 3: Then draw a large circle backwards, and repeat the movement 10 times before and after;

TIPS: The larger the amplitude of this set of movements, the better, and use your hands to draw the circle as much as possible. You can feel that the muscles in the upper and lower positions of the chest are also ideal.

[fitness protective gear] What 4 common fitness protective gear has fit

In order to pursue a strong physique or perfect posture, people slowly start fitness exercise.However, during exercise, it will cause damage to the joints and other parts to varying degrees. We must not exercise blindly. We must have a purpose for our daily fitness and pay attention to time and strength.No matter how much you love sports, you should also pay attention to the protection of your own body.

Just as riding a Cycling equipment, Fighting equipment with Fighting.fitness also has its own professional equipment. I believe that friends who like fitness have their own equipment, such as gloves, help bands, waist guards, knee pads, and so on.But we must clearly understand their use, and use them correctly that they can make us more effective.

gloves

During our fitness, 60 % of muscle strain occurred on the wrist.When exercising, wearing Fitness gloves can play a good anti -slip effect, improve the stability and safety of exercise, and at the same time can increase the grip and strength of the handheld equipment.Choose a fitness glove that is suitable for you to protect your wrist safety during exercise, avoid sprains during exercise, and avoid tendonitis caused by frequent exercise.For professional sports gloves, we must have good breathability and comfort, enhance the strength of the wrist, and fully show the posture of your exercise.

Pink pink fitting gloves to satisfy your girl's heart.Elastic and breathable fabrics reduce sweat and maintain dryness and comfort during exercise.The palm of the palm adopts a intimate non -slip design, wear -resistant and comfortable, which can help you better complete the movement.There will be no sense of negativeness to wear, thin and stylish.Selected PU material, exquisite and atmospheric.To choose a size suitable for you, if the size is incorrect, it will not be casual, affecting the fitness effect.

Waist

In order to protect the waist during exercise, choosing a professional waist protection can play a good role in protecting the waist while strengthening your waist strength.Because the waist will suffer more gravity during exercise, because of their improper force, it will cause poor exercise effect or even strain.As a waist with many fitness movements, a professional fitness Belt provides you with the most basic waist protection during exercise and provides stability during exercise.

Adopt the physical waist support brought by you in the eight -rooted metal support bar, strengthen supporting the waist, and scientifically support the waist.The elasticity of free adjustment meets the use of different heights.Light and breathable fabrics, 360 degrees surround the fence to avoid damage during exercise.The dual reinforcement design with stronger restraint power to prevent displacement during exercise and strengthen the protection of the waist.When you first started, it will taste, and the breathability will disappear for a long time.

The fashionable and exquisite sports Belt, which is moderate and soft. Although it is tight, it is full of elasticity and can provide you with professional sports protection.Lightly breathable and heat dissipation, pressing exercise pressure protection.You can freely adjust the size and use mesh -breathable fabric to keep your dryness and comfort.The C -type steel strip is more convenient to use the waist curve, which is more convenient to use.

Help belt

When you need to use a greater grip, choose a Help belt, which can increase the grip for you and prevent training because of improper grip.In order to be able to complete more times, make exercise more professional, improve muscle vitality, and use a Help belt to make your exercise more happy.

Choose a professional Help belt, which can adjust the tightness and the design of the magic sticker, which is more convenient to use.Comfortable and breathable fabrics will not have any discomfort of sultry and sweating.Moderate thickness, surrounded by 360 degrees, and the elastic band design of the thumb to effectively prevent displacement during exercise and strengthen the protection of the wrist. At the same time, it will increase the grip and make exercise more professional.Slightly somewhat thread, but it will not affect use.

Knee

Many times we will perform squats. In the process of fitness, the knee joint can be said to be the main part of load.In order to be able to bring you sufficient motivation and protection, exercise the activity of leg muscles, and reduce damage to the knee joint.It is important to choose a knee pads that suits you.

The fitness knee pads designed by magic stickers can freely adjust the design, meet the needs of people with different figures, and make exercise easier. Whether it is squatting or other fitness, it is very suitable.Vibrant color, comfortable and breathable fabrics do not feel sultry.Moderate thickness, soft and Skin -friendly, can play a good package, protect the knee during exercise, and reduce the pressure on the knee during exercise.After a period of use, you need to let go and relieve it, otherwise there will be a slightly tight feeling.

When fitness, you must choose a professional protective appliance.Not only to protect your exercise health, but also a must -have helper that can improve your exercise effect.

[Yin yoga] What is the difference between yoga and yin yoga in the basic action of Yin yoga?

1. What is Liu yoga

Liu yoga is a genre born and established in Europe and the United States after the spread of yoga to the West.Its practice style and difficulty are between the two.Its extension, strength, flexibility, endurance, balance, and concentration.The connection between its asanas gives people a sense of success, so it is called "flowing yoga".Liu yoga emphasizes the harmoniousness of exercise and breathing. Each movement must stay longer and carefully experience the physical feelings.

Flowing yoga is a mixture of Harch yoga and Azusga yoga. Its practice style and difficulty are between the two.During the practice, the flowing yoga acts like a Smooth action combination like flowing water to strengthen the body. It is more important to emphasize stretching, strength, flexibility, endurance, and concentration.Tightly connect.The connection between its asanas gives people a sense of one go.

Suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year of practice of Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

Second, the difference between flow yoga and yin yoga

Flowing yoga and yin yoga can be said to be quiet, each with its own characteristics.Simply put: different practice forms; different breathing; different positions; different positions; different ideas; different curriculum arrangements.

Yin yoga

Yin yoga is a medical advantage in the basis of yoga practice and experience, combining the essence of Chinese Taoism and martial arts.Yin yoga emphasizes the relaxation of the whole body, clear all thoughts and combined with slow and natural breathing, maintains long -term movements, exercise bones and its connection tissue, regulate the nervous system, enhance endurance to achieve physical and mental integration in the state of completely relaxing muscles to achieve physical and mental integration.realm.

Yin yoga is a quiet yoga exercise.Seding from the great Chinese philosophy -Lao Tzu's Taoist doctrine.It emphasizes the deep muscles of the entire body stretching and clearing all the thoughts of the brain.The purpose is to relax us more comfortably.You can stretch your body freely.The movement of the movement is long, and the slow breath can completely relax the body's muscles. It pays attention to its own experience and exercise the endurance of people to achieve the connection tissue of stretching bones.Suitable crowd: suitable for people of different ages, challenging.The yin and yang are peaceful, slow and powerful, there is quiet in movement, and there is movement in the quietness, which is equivalent to Tai Chi in Chinese martial arts. Tai Chi in yoga is yin yoga.

And Liu yoga is suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year for Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

The concept of Yin yoga is related to some new theories of Taoism and Chinese medicine (mainly acupuncture).

Third, the principles of yin yoga exercise

1.Keep a long time

2.Relax

3.Yin and yang complement

4.Huste yoga should be more, yin yoga body can be less

5.Pay attention to the seasons of the exercise season environmental temperature

6.Keep spine bent at the front song position

7.The lower body position is heavy, and the upper body position

Fourth, Yin yoga Basic Essentials

1.The front curved is negative.The front curved movement makes our head and heart at the same height, so the blood is easier to enter the head.At this time, our myocardial muscle was relaxed and blood pressure was reduced.This kind of movement can help us relax.

2.Back bend is positive.Back bending moves the spine while activating our nervous system and Ren Du two veins.Such movements can inject energy into our body.

3.Usually in the morning or cold seasons, we need positive exercises to make our minds sober and increased in body temperature.In the evening or warm environment, we will need to be a negative practice to calm our minds and relax the body.

4.The more positive our practice is, the more diverse the movement will be; the more the exercise is to the negative, the more monotonous the movement is.

5.Breathing and meditation are two important parts of Yin yoga.

First, the emphasis is the connection tissue of the Bone of the body, ligament, lubrication and solaric membrane between bones, and using yoga's position method. Each action is resting for a period of time, 3-5 minutes, sometimes even 10 minutes, mainly mainly, mainlyThe exercise part is the Bone and the lower back.Therefore, during the practice process, it focuses on the stretching of the body, moves slowly, and maintains a long time within its own limit to achieve good results. This is also its biggest feature.

Second, slow and slender breathing, the static time of the movement is long, so that the muscles of the body completely relax, so as to achieve the connective tissue of the stretching Bone.

Third, let feelings go inward and pay attention to your own experience.

Fourth, exercise the endurance of people and lay a good sitting foundation for the cultivation process of yoga.

From the human body, blood and muscles are positive, and bones and internal organs are negative, but this understanding is relatively speaking.Combine the balance.The emphasis is the extension and pulling muscles, massage the internal organs, strong spine, and slow and slender breathing, regulate the nervous system to achieve a realm of physical and mental integration.Most of the usual practice belongs to yoga.

Practice object: Ordinary men, women, and children can practice.For practitioners with Bone injuries, they need to consult a doctor to agree to practice.

Fifth, the basic movement of Yin yoga

seiza

Sit your hips on the heel comfortably to stimulate the ankle.At the same time, the abdomen tightened, and the spine was naturally straightened.Put your palms on your thighs, your eyes are closed, and breathing for 1 minute.

Half Stirrup

Lie on the ground with your hands, gently hold your legs and feet stretching up the side, and bend your knees.In order to relieve hip tension, do not leave the shoulders while keeping breathing evenly.Make 5-10 times on each leg.

Dragon

One leg is in front, one leg is back, the front leg is flexed, the hind legs are straight, the calf and instep are sticking to the ground, the legs are on the same plane, the hips are relaxed, and the two hands naturally overlap on the front leg knees.Do 5-10 times on the left and right, and keep for 1 minute each.

dragonfly

Sit on the ground and gently open your legs to the side, lean forward slightly forward, stimulating the sleeding nerves.Pay attention to your ability, and feel the stretch of the inside of the thigh.

cradle

Lie on the ground, bend your legs, hold your knees with both hands and pull it to your chest.H buttocks leave the ground, waist to the ground.Keep for 1 minute, then lie down and relax, repeat 3-5 times again.

How to exercise in office workers

1. Walk or ride to get off work

If the company is closer to the place where it lives, such as walking or cycling for half an hour, it is recommended to walk or ride to get off work, so that it can save some tolls and exercise to their bodies.But how to encounter special weather, such as heavy snowy days and heavy rain, it is safer to use public transportation.

2. Use physical games to do exercise at home

Now there are many physical games to support many exercise methods, such as playing table tennis, tennis, bowling, can also be used as yoga and dancing. You can choose your favorite exercise method to exercise yourself.But be careful not to affect downstairs, because these exercises are more severe, and do not exercise too long to avoid being affected the next day.

3. Go to the gym to exercise

For friends with conditions, you can choose to regularly go to the gym.Professional coaches are generally guided in the gym. You can arrange your exercise courses according to the designated coach.exercise your body step by step.

4. Periodic activities at work

When you are at work, do nt sit in front of the desk in unchanged, you can get up every time, such as 1 hour, you can do your legs and feet, and promote the blood circulation of your own parts.Note that you should also exercise your eyes, you can do your eyes, or look at the fatigue of the eyes from the distance.

5. Do exercise regularly on weekends

Because I usually go to work and I am busy, I may often work overtime.In this case, you can make good use of the weekend time, and the whole family can climb the mountain together, visit the Park, and contact nature.Friends who like sports can participate in a ball game, such as playing a football with good friends, or playing a basketball, and so on.

6. Regular physical examination

The body must be exercised well, and it is important to prevent it. Regular physical examination is important.If there are hidden dangers or potential problems in the body, you need to be treated as soon as possible, and you must not be dragged back.

The most suitable movement of office workers

1. Plati

Prate's movements are slow and clear, simple and easy to learn, and people of all ages can practice.Stretching and stretching training can help office workers exercise the muscles that have not been exercised for a long time, and can effectively reduce the fat on the waist.

2. swimming

swimming can not only exercise myocardial muscle, increase the blood output of the heart, but also enable people to strengthen respiratory function and increase lung capacity.Those who often swim can not only maintain a proportioned figure, but also have a white and Smooth Skin.

3. Hot yoga

Hot yoga has a good elimination and relieving effect on physical fatigue, rigid bones, loose muscles, and fat accumulation. It can help office workers improve the softness of the spine while effectively alleviating migraine and cervical pain.

4, pedal exercise

The aerobics on the pedal are the movements and pace of various gymnastics on the pedal.This is a very fashionable fitness and leisure sports, which are lower limbs and hips.The overall of the pedal is superior to general bodybuilding in its safety, especially suitable for office workers who want to improve the lower limbs and hip shapes.

5. Adult ballet

The biggest benefit of adult ballet is that it can change the body. Those who often practice will naturally bring the self -confidence and elegance in ballet to daily life to effectively improve their temperament.There are a lot of movements and arms in the basic movements of ballet, which is especially suitable for white -collar workers in the office to relax the tense shoulders.

6. Interior Chinese

Indoor ball balls are a fast -paced sport, which allows participants to get a large amount of exercise in a short period of time.Frequent aperture has a good promotion effect on human endurance, explosive power, cardiopulmonary function, tendon strength and other functions. At the same time, it can also greatly improve human physical coordination, reaction judgment ability, psychological tolerance and self -control ability.

Finger fucking farewell to the mouse hand

1. Finger push -ups

If you use your fingertips to make push -ups a bit difficult for you, then try another simple way: kneel on the ground instead of traditional standard push -up positions.You can extend your fingers up in this posture and do "push -up" exercises in the wall, and move the entire body back and forth by using the power of your fingers to simulate push -up exercises.

2. Finger bounce empty

Put your thumb and the first finger you want to practice together to make a posture to play your finger.After doing several exercises, you can change to another finger, then practice to the little finger in order, and finally go back to the beginning and make it again.

3. Holding tennis

Take a tennis in the palm of the palm and then hold the tennis repeatedly.This exercise can be performed without tennis. Just try to hold your hand tightly into a fist, hold your fist steadily for a few seconds, then relax your hands and make the five fingers fully stretch.At the same time, pay attention to separate the five fingers at the same time.

Keep this stretching action after a few seconds before repeating fist exercises, which can make your fingers fully stretch, alleviating stiffness and discomfort.

How do office workers arrange time to exercise their bodies

1. Make full use of the time on the way home to get home.

During this time, we can use different transportation to achieve the purpose of exercising.Those who are close to the unit can go to work at all, both healthy and environmentally friendly.Those who are slightly far away can ride a bicycle, and can also achieve the purpose of exercising.If you are far away, you can take a bus, subway, etc., so that you can walk for a while even if you take a car, you can also increase your daily exercise.If you have to drive, it is recommended to take out one day a week, and use other travel methods that can increase the amount of exercise, which has achieved the purpose of exercising your body.

2. Noon break time

In fact, many people have not used the noon break.Many people have used noon to entertain, such as watching movies, TV series, browsing webs, chatting, and so on.But I don't like to stand up and exercise.In fact, why can't we take a walk in 10 minutes at noon?Hundred steps after a meal, live to ninety -nine.You can take a walk after lunch, which is very good for health.If you really don't want to take a walk, you can take a nap for a while, and sleep is a recovery of the body.

3. You can do an appropriate amount of exercise before going to bed at night

In fact, everyone will always have a free time for ten minutes.In fact, you can do some mild exercises during this time.For example, you can move the cervical and lumbar spine and appropriately move your limbs.It is recommended not to run violently, otherwise it will affect sleep, and it will be lost.Also, if you do nt work overtime at night, it is recommended not to sit on TV or surf the Internet. In fact, you should stand up and do some appropriate exercise.

4. During the gap at work

Some people say that I am too busy during the day, and even drink saliva!In fact, do we really do this every day?No.This time, it is only a few days.In fact, in the day, we will inevitably have a low work efficiency for a while. In fact, many people spend the Internet or daze.I suggest that why not go in the corridor and move a little bit.This will not only affect your work efficiency, but also exercise your body.And when you stand up and pick up the water, you can move your body appropriately when you go to the toilet.

5. Weekend or holiday

Finally weekend!Wow!The holiday is finally here!Some people have started playing games crazy and watching TV.In actual weekends or holidays, you can take a while to exercise.Climb with your family, or friends, play a ball and so on.Not only adds feelings, but also exercise the body.There is also a holiday, do not completely disrupt your laws of life. This is not good for health, nor is it good to devote you to work after the end of the holiday (weekend or holiday syndrome).Pay attention to the weekend or holiday, relax yourself, not indulge yourself.

6Persevere

Of course, the healthy exercise of office workers is expensive.Do not fish for three days, two days of drying the net.We persist as a good habit of our lives.In fact, our body is like a machine and requires us to maintain it.exercise is to maintain the machine of our body.If a machine is used only without maintenance, it will fail sooner or later.In the same way, our body is excessively used without exercise, and there will be problems.Conversely, health is a strong guarantee for our money, status, career, love, marriage, etc.With health, we will have happiness!