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.

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