Spring is coming, is summer far away? Do you remember all kinds of weight loss flags set at the beginning of the year? How can you shape your waist and abdomen at home? Of course, I recommend you to practice yoga! Today, I recommend 9 Yoga core movements, fat reduction and shaping, and the effect of bar drop! Let’s spread out the cushions and move! 01
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Single leg down dog – mountaineering enter from down dog, inhale, raise the right leg backward, exhale, tighten the core, bend the hip and knee forward, with chest arched back, tighten the ribs, inhale, restore, repeat for 5-8 times, exchange the other side 02
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Inclined plate down dog enter, move the heart forward to the inclined plate, exhale, sink the shoulder blades, close to the middle, inhale, chest up, Keep the shoulder blades away from each other, pay attention to tightening the core and rib adduction, push the heel back, tighten the thigh muscle, repeat the exercise 5-8 times 03
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Lunge squat step forward from the inclined plate with the right leg to the middle of the hands, erect the upper body, bend the right leg to the high bow step to inhale, extend the spine, hold the hip with both hands to exhale, tighten the core, bend the left knee to squat to inhale, restore, repeat the exercise 5-8 times and then change sides 04 When entering the counter platform, the legs are straight and close, the chest is opened and pushed upward, the scapula is retracted and inhaled, the hands are pushed down, the shoulders are far away from the ears, the core is tightened, the tail bone is rolled up, the pubis is lifted up, and the static stay is 5-8 breaths
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05
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Enter in the dolphin downward dog style, the elbow is landed, the small arm is close to the ground, the sitting bone is kept backward and upward, the spine is extended and exhaled, and the core is tightened, Move your shoulders forward, inhale, restore, repeat for 5-8 times 06, big bow – four pillar support, withdraw from dolphin style, return to big bow style, exhale, tighten the core, bend your elbow forward, enter four pillar support, inhale, return to big bow style, repeat for 5-8 times 07, dynamic boat style hip landing, support your hands at the back of your body, inhale, Keep your legs tight, slightly bend your knees, lift up and exhale, tighten the core, and keep your knees close to your abdomen
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Practice 5-8 times as a group
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Practice group 3: 08, side plate variant slant plate entry, turn your body to the left left hand to support the ground, step your feet forward and backward, and hold your hip with your right hand, exhale, tighten the core, sink your left hip downward, inhale, restore and repeat practice group 5-8, and then change to the right side 09, elbow plate variant to support the elbow plate, Exhale, tighten the core, turn the hip to the right, inhale, return to exhale, turn the hip to the left, turn left and right alternately for one time, repeat this sequence for more than 8-10 times, it is recommended to practice 3-4 times a week! Click into the video number below to watch more dry goods, remember to like + pay attention! Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.
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