1. What are the actions to increase yoga?

1. Lie on your legs

Lie on your back, straighten your legs, open your arms to both sides, raise your fingers at the same time, open your fingers, slowly lift your left foot to leave the ground, and kick out the back, maintain it for 30 seconds, and replace it on the other side to repeat.

2. Turn on your back

Lie on your back, straighten your legs, hold your hands on the back of your head, stretch your right leg straight on the bed, twist your body to the right, and bend your left leg with 90 degrees, so that the left leg is placed on the right side of the right leg, replaced to the right side of the right leg, and replaced to the right side of the right leg.Repeat the other side.

3. Bridge

(1) Lie on the back, the back of the back, straighten your arms and close your body, bend your knees, your feet are completely on the ground, and your abdomen will breathe.

(2) Slowly support your arms, lift your hips and leave the ground at the same time, and raise your thigh surface with a straight line with the side of the body.

4. Stretch your legs

Lie on your back, the back of the back, straighten your arms and close the floor, bend your left knee, your left foot is completely on the ground, straighten your right leg, keep the two legs on a horizontal plane, extend your right foot as much as possible, and maintain 30 seconds.Replace it on the other side to do it repeatedly.

5, limbs towards the sky posture

Lie on your back, be on the back of the ground, straighten your arms straight up, and keep the shoulders wide, the palms are opposed, your feet are close together, and at the same time, straighten your legs and lift it away from the floor, until the arms are parallel to the legs, the head is slightly leaning, and the head is slightly tilted.30 seconds, replace it on the other side and repeat it.

6. Shoulder down

Lie on your back, be on the ground, place your arms on both sides of the body, slowly lift your feet and leave the ground, and lift your hands upwards, drag your hands behind your waist, and support your waist and stay away from the bed.The posture in the picture.

2. Is yoga increase really useful?

Although heighting yoga is an effective increase in exercise, different human constitutions are different, and the Bone development of the body is different. Therefore, the effect may be different after practice.Some people have started practicing before their Bone development is not mature, and after practicing, they have seen results.However, some people have matured skeletal development, and it has reached the level of difficulty changing. Continuous practice may not be effective.

How long does it take to increase yoga to increase? This depends on personal circumstances.Some people have found that they grow taller for 3 months, but some people may not have grown tall for a year.But it is certain that the time to increase the height yoga is too short, such as one month, it cannot be achieved.Because no matter what kind of movement, short -term exercises can not achieve results, and long -term persistence is needed to change the bones.In addition, during the practice period, you must also cooperate with diet therapy to eat more foods that promote Bone development or drink more nutritious soup, such as Bone soup.If the nutrition is made up, the yoga movement is also well done, and naturally it will have an increased effect.

Third, practice the precautions for increasing yoga

1. When practicing yoga, you must practice action within your own limit edge range. Do not force yourself, or you may strain.The so -called limited range is when you stretch until you can't stand it. If you feel pain, don't continue to move.

2. At the beginning, the high yoga may occur. After practicing, muscle soreness may occur, but do not be too nervous. This is a normal reaction. As long as you massage and ice appropriately, you can relieve it.

3. Practicing yoga, it is best to practice in an empty stomach.Generally, one hour before practice is unable to eat, but if you eat, take a little rest for a while, and then do it. Otherwise, the movement involves abdominal related actions, which will affect digestion.

4. During the practice, if there are no special requirements, you usually breathe with your nose.But if you have mastered the yoga breathing method, you can exercise flexibly, and you can also use it cleverly.

5. yoga movements are slow and clear. If you find that the movement is rapid and short during practice, it may be to learn wrong. You must stop immediately and practice the correct movements.

Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

[Pre -bed yoga] Before bed breasts, breast enhancement yoga movements take bed yoga ten -minute detoxification method

Pre -bed yoga ten -minute detoxification method

Several simple pre -bed yoga can effectively remove excess fat on the shoulders.Correct the lines of hump, shoulder and beautify the shoulder lines.Not only can improve constipation, but also relieve physical fatigue.

His knees together, Kneeling on the bed, leaning forward in the upper body, sticking your legs as much as possible on the chest and abdomen, and sticking to the bed.Then inhale, slide your arms straight forward.

Twitter, try to close your chest and armpits as close to the bed, and the hips are raised up.Then keep the action for about ten seconds and breathe naturally.Note that when moving the body, the muscles of the big arm should be kept tightened, the center of gravity is moved to the chest, the shoulders are relaxed, the thighs are kept vertical and the bed surface is vertical.

Sit in bed, straighten your legs, close your feet, hold your toes with both hands.

Then inhale and straighten the spine.Twist again, stretch your upper body forward, and keep your legs as much as possible with your chest and abdomen.Breathing naturally, keep movement for one minute.Note that when doing this action, your feet must be straightened, and your abdomen and chest should be tightly attached to your legs as much as possible.

Essentials of breast enhancement yoga before going to bed

Before bed, breast enhancement yoga fucking first formula: combined 10 improvement

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;

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, and make 90 degrees 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 complete the elbow completely fit, stay for about 10 seconds, relax, 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: Stretch 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, the palm of the hand draws a big 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.

1. yoga ball inflation method

1,First, we pulled out the sales of the newly bought yoga inflatable mouth.

2,When pulling off the sales, find the pipe for inflatable. The yoga ball has a special inflatable pipe. Do not confuse and insert the small mouth of the inflatable pipe into the inflatable mouth of the yoga ball.

3,The other end of the Tube is connected to the inflatable port of the inflatable pump.

4,Finally, press the inflatable pump to inflation, press the inflatable pump to the end, and then let go of the inflation. After filling the air, pull out the Tube and block the sales of the air inlet.

Note:

During the inflatable process, the sphere should be measured at all times to prevent excessive expansion.Too much expansion can easily damage the ball.If it is inflatable in cold Outdoor in winter, it is 15%to 20%less than usual, because once you enter the warm indoor, the yoga ball will be in danger of blasting.It should also be noted that the heater, heating, etc. will weakly alolk the surface strength of the sphere, so do not approach.

two,yoga ball Moving Method

1. When buying yoga balls, there is a special plug that is equipped.

2. After getting the yoga ball, you must put the ball open, find the "white gas" on the ball and pull it off.

3. When the gas is fast, you can use the air pump to draw the air.

4. Then put it away and wait for the next use.

1. Is it necessary to separate the fitness pack?

fitness enthusiasts usually bring a fitness bag to the gym. It can be used to install clothes, shoes and portables. The commonly used fitness packages are two types of wet and wet separation models.What about separation?

If you want to buy a fitness package, it is recommended to buy dry and wet separation functions, because each time the fitness exercises, the sportswear will be sweaty.In the bag, it is easy to breed bacteria and odors. It is not hygienic nor convenient. It is much convenient for fitness Bags with dry and wet separation. You can place sweaty clothes separately each time and wash it home.

Of course, dry and wet separation fitness packages are more expensive than ordinary fitness Bags. If you do not plan to take a bath in the gym, if you do nt bring clothes, buy an ordinary fitness bag.

Second, how much it is appropriate to buy dry and wet separation of fitness packages

The fitness bag is large and small, and the fitness capacity of different sizes will also be different. So how much is the size of the fitness bag?

When buying a fitness package, the size and capacity selection is mainly determined according to the items you need to bring. Generally, the size of the small fitness package is 550mm long, 250mm wide, 260mm high, and the capacity is about 35L; the size of the large fitness package is the size of the size570mm in length, 260mm wide, 280mm height, and a capacity of about 41L.

It is generally not recommended to buy too large fitness packages. It is mainly because the capacity is too large. It is also troublesome to get it. It is probably 1-2L in the capacity of the fitness supplies you need.

1. How to choose yoga supplies

yoga supplies include yoga clothes, Yoga mats, yoga bricks, yoga ropes, yoga balls, yoga dumbbells, yoga gloves, yoga socks, yoga extension bands, yoga VCD, books, etc., including everything, there are many varieties.

According to the use of the use, generally the main yoga clothes, Yoga mats, and VCDs need to be used when they start practicing. They are the minimum tools for practicing yoga.For the first practitioners, clothes, cushions, and VCDs need to be purchased first, and yoga ropes, balls, belts, bricks, dumbbells, etc. will gradually increase on the basis of yoga.

Second, the purchase skills of various yoga supplies

1. yoga mat

Function introduction:

yoga mat is auxiliary supplies for yoga exercises.Putting Yoga mats on the ground can prevent bumps from spine, ankles, hip bones, knee joints and other parts.

Selecting skills:

Yoga mats should use non -toxic, tasteless and elastic products.Gently push the surface of the cushion with your palms, you need to have a dry feeling. If the surface of the cushion surface is too much, it feels slippery, then it will be easy to slip and fall when you practice on it.For the initial yoga practitioners, a thicker pad can be used, such as 6mm thick; those with a certain foundation can choose Yoga mats with a thickness of about 3.5mm-5mm.

2. yoga clothing

Function introduction:

A kind of clothing worn when you practice yoga during yoga clothes.When choosing a yoga service, it must be comfortable, the best is loose, and there are better breathability.

Selecting skills:

yoga movement has a large range of action. It is required to choose materials with good telescopic performance. At the same time, exercise sweats more, and the sweat absorption and breathability performance of the materials are relatively high.When choosing pants, it is recommended to use pants with rope pants.

3. yoga brick

Function introduction:

yoga bricks are a kind of auxiliary product when doing yoga exercises, helping the beginners of yoga or less flexible practitioners. For some yoga, if the hand is not enough to the ground or the body cannot reach the balance, you can use yoga to use yoga.Brick -assisted body support.In some yoga basic movements, such as the preparation of the front curls, you can use bricks when you can't hold the ground; when you do half -moon style, you can use bricks to transition when grasping the balance.

Selecting skills:

Good yoga bricks need good non -slip, dense and stable structure, good rebound, and the size is better to hold hands.

4. yoga ball

Function introduction:

yoga balls are also called fitness balls. They have strong internal inflation and have strong elasticity. Making action on yoga balls will increase the difficulty of exercise, exercise the sense of body balance, enhance the control of the muscles, and can also do a lot of stretching movements.

Selecting skills:

yoga balls are divided into size. They need to choose environmentally friendly PVC materials based on the height and weight of the user. Its elasticity, high bearing gravity, and no odor.

5. Stretch band

Function introduction:

yoga stretch Belt is a kind of auxiliary product when doing yoga exercises.For example, when the half -faced style, when the hands are close enough, you can use the extension Belt to transition; when you do the dance king style, the hands and feet are not enough to use the extension band to transition.

Selecting skills:

yoga extension bands are generally made of cotton cloth, cotton or linen or synthetic fiber. It is generally fixed to 2.5cm in width and is divided into multiple types according to the purpose, generally 1m-4m;Deduct.The body is too soft and wrinkled, which affects the use, and it is too hard to touch; the copper buckle should be avoided to avoid rust.

6. yoga towel

Function introduction:

yoga towel is used on the yoga mat, which can better absorb sweat and anti -slip. When using public Yoga mats, the towel can reduce the contact between the practitioner and the yoga mat, ensure hygiene, and warm up when resting.

Selecting skills:

A good yoga towel has a uniform and solid non -slip particles on one side. The grip is strong.

7. yoga column

Function introduction:

yoga column is also known as a foam axis. It is lightweight and cushioned elasticity. It is suitable for warm -up or exercise. It can eliminate muscle tension by rolling and pressing. It can also help yoga practitioners to complete the balance.

Selecting skills:

For friends who have just begun to use the yoga pillar, it is recommended to start with the softer material, first choose a larger diameter and a small density.

8. yoga wheel

Function introduction:

The yoga wheel is also called the Dharma wheel, which is mainly used to help relax the back muscles, open the chest and shoulders, enhance the flexibility of the spine, improve the body, and can also be used as a supporting utensil for inverted.

Selecting skills:

The yoga wheels must have a certain weight and hardness, which can ensure its stability and not easily deform. In addition, good anti -slip and wear resistance is indispensable.