This sequence can not only strengthen the core, but also strengthen the rotator cuff muscles!.
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It’s hard to have a small belly! This practice can activate the deep core strength, remember to collect! Move 01 downward dog ready to exhale, tighten the core center of gravity forward into the small table, pay attention to the knees off the ground to inhale, restore downward dog dynamic exercise 8-10 times, move 02 downward dog into inclined plate exhalation, tighten the core into side plate right hand support, body side right inhale, restore inclined plate exhalation, lateral left dynamic exercise 8-10 times, move 03 from inclined plate back to small table Inhale, exhale with both shoulder blades sinking, tighten the core, keep both knees off the ground, keep the shoulder blades away from each other, exercise 8-10 times dynamically 04 keep small table, tighten the core, lift both knees slightly off the ground, exhale with right hand straight forward, exhale with reduction, and inhale with left hand straight forward, exercise 8-10 times dynamically alternately 05 keep small table, exhale with both knees slightly off the ground, and tighten Core hands move forward into inclined board breathing, restore small table dynamic exercise 8-10 times, 06 back to small table push hands, core tighten buttocks back up, legs leave the ground dynamic exercise 8-10 times, 07 back to small table core tighten, knees leave the ground breathing, right hand touch left shoulder breathing, restore exhalation, left hand touch right shoulder dynamic exercise 8-10 times Back to the plate support dynamic exercise 8-10 times, 09 back to the plate exhale, tighten the core, bend the right knee to the opposite side, touch the right knee with the left hand to inhale, restore the plate bending left knee to the right, touch the left knee with the right hand, dynamic exercise 8-10 times, 10 back to the lower dog exhalation, center of gravity forward back to the plate to inhale, back to the lower dog The right hand touches the left leg to inhale, return to the inclined plate to exhale, and the left hand touches the right leg to practice 8-10 times dynamically
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Mention exercise abdomen, many people will first think of abdominal roll! In fact, there is nothing wrong with using belly roll to strengthen the core itself, but the fault lies in many people’s weakness of the core, which leads to the compensatory force of lumbar spine and neck! Today, Xiaobian shares 10 core yoga exercises, which are safe and efficient
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