New Yoga Life

There are 14 ways to practice plate support. What can you do for Yoga? (attached with moving picture)

How many can you get? It’s said that the last one is super effective for girls

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The thirteenth: elbow support Variant 3 difficulty coefficient 5

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Flat support is one of the super net red level postures

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If lipstick is used to motivate by men’s tickets, it will be more effective

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Practice elbow support with your partner for 3-5 seconds, clap your hand or clap your hands dynamically

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The fourteenth: elbow support Variant 3 difficulty coefficient 5 elbow support, put lipstick on the chest Set yourself a time to keep listening and speaking at the bottom of the Department

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It is an effective way to train the core group and mobilize the whole body muscles

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Note that easy version 2-3 is not suitable for Jiaren exercises with knee pain

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This practice method is the most effective for girls

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First: simple version 1 difficulty coefficient level 1 hands push sofa or wall, feet open and hip width, exhale and bend elbows, pay attention to keep the body in a straight line

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The fourth: Standard Version 1 difficulty coefficient 3 lie prone on the mat surface, hands on both sides of the chest, feet apart and hip width or close to exhale, tighten the core, thigh, straighten the arm to keep exhale, bend the elbow downward, the body in a straight line, big arm parallel to the ground, according to their own situation to choose the holding time and the number of practice groups

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The seventh: Standard Version variant 2 difficulty coefficient 3 from the plate support Standard Version 1, bend the left knee close to the chest, according to their own situation, choose the holding time and the number of practice groups, repeat the practice on the other side

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The eighth: Standard Version Variant 3 difficulty coefficient Number 3 start from the Standard Version 1 of the plate support, feet slowly move towards the hands, and then hands slowly move forward to the plate type 9: Standard Version Variant 3 difficulty coefficient 4 start from the Standard Version 1 of the plate support, bend the right knee close to the right arm, according to their own situation, choose the holding time and the number of practice groups, repeat the practice on the other side 10: Standard Version variant 5 difficulty coefficient 4 start from the plate support Quasi version 1 starts to move both hands and feet to the right side at the same time, and both can keep a straight line and tighten the core when moving

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Type 12: elbow support variant 2 difficulty coefficient 5 hands Elbow support starts, the body moves forward and keeps or moves back and forth

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The fifth: Standard Version 2 difficulty coefficient 3 lie prone on the mat surface, hands Place your thumbs on both sides of your chest, exhale with your fingertips, tighten your core, thigh, stretch your arms, exhale, bend your elbows down, keep your elbows in a straight line, and keep your elbows out

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Today, I’d like to share with you 14 kinds of plate practice methods created by the public in the process of practice

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It is also one of the postures that every Yoga person must practice every day

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Choose the holding time and the number of practice groups according to your own situation

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Tired of standard plate support, here are 10 different difficulties of plate support for you to challenge! Level 1} Level 2} Level 3} level 4} level 5} level 6} level 7} level 8} level 9} level 10}.

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Type 11: elbow support variant 1 difficulty coefficient 4 starts to bend the elbow from plate support Standard Version 1, and enters into elbow support to lift the left leg up to keep or dynamic left and right leg raising alternately

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Sixth: Standard Version variant 1 difficulty coefficient 3 start from the plate support Standard Version 1, open your left hand up, your body up, and your pelvis and trunk turn right The front left arm is straight up, the left foot is placed in front of the right foot, repeat the practice on the other side, according to their own situation, choose the holding time and the number of practice groups

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Second: simple version 2 difficulty coefficient 1 prone on the mat surface, hands on both sides of the chest, feet open and hip width, bend knees, feet lift exhale, tighten the core, hands push straight, arms keep the body in a straight line, don’t cry Collapse waist exhale full bend elbow down, big arm parallel to the ground third: simple version 3 difficulty coefficient 2 on the basis of simple version 2 lift the left leg up, repeat the opposite side, for the physical fitness has not been fully established, can choose to practice the above three simple versions, according to their own situation, choose to keep time and practice group number

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It’s said that boys like this kind of practice

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It is also one of the commonly used postures in the series transition of yoga postures

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1、 What exactly is plate support practicing? Plate support is a static action, which mainly exercises the deep muscles of the waist and abdomen, such as transverse abdominal muscles, multifidus muscles, etc., while traditional dynamic actions such as sit ups and yan’erfei mainly exercise the superficial muscles of the waist and abdomen, such as rectus abdominis, erector spinae muscles, etc., which are the muscles presented by the so-called Mermaid line and vest line

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Due to the different physical conditions of each person, and the different parts of the body that they want to exercise, the board exercise has also emerged in the process of public practice in a variety of different ways of difficulty

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