Thin waist yoga must be done in place, these actions nor is the
pursuit of quickly more can be completed , but rather to stop and
complete Oh , just stick with it, there will be a good weight-loss
results.
Figure study is not convenient ? then look under the Yoga thin waist video now!
Thin waist yoga The first -style : Swan - Full tighten the waist
step1: kneeling , thigh and leg was 90 degrees . Head Wei Tai, head- forward. As shown, the two palm -phase and in the opposite direction with the arm was 90 degrees , little finger together, palm to the ground. slightly bent Elbows , so that elbow in the ribs . While Center of gravity Slowly forward.
Step2: the former sole, adjust the breath , the waist force , center of gravity forward, slowly back straighten your legs , the body hold off the ground can .
Special Note : 3 groups / day. Restructuring actions have a certain degree of difficulty , at first, the best slowly try to , no need to rush . In particular the elbow must not straighten locked , but kept bent to prevent sports injuries.
Thin waist yoga second type: cat stretch style - full Fangsong waist
step1: kneeling , thigh and leg was 90 degrees . Maintain the head, neck, spine into a straight line. Eyes to see the palms Between the on the ground .
Step2: breathing, back under pressure, the abdomen forced to the ground the direction of , shoulders , under pressure, chest . Head thrown back, hips bend to and back form a downward arc , so that the waist and back muscles are squeezed.
Step3: breath , arched back , opposite direction activity lumbar spine , while down , chin try to set their eyes on chest, , so that the whole body to form upward curve , feel the lower back muscles stretch .
Special Note :3 -6 group / day. the group action can Activities of and relax the whole spine, especially the lower back just hard place, for the entire exercise mark perfect punctuation .
Thin waist yoga third type: Crescent Variant - nourishing side of waist
step1: legs open , inhale the arms jumping levels, breath , relax your shoulders, the palm turning down . Eye level as the front .
step2: take a deep breath , in exhale relax during the Youyao upper levels the right fall . Note that the body should not lean forward , not arched back and should be feel the body close to a wall, shoulders as far as possible outward open , flat scoliosis. Feel the left side of the waist By stretching . get You a comfortable position can , do not force their own start will be able to coaching level. For 15 seconds, restore the original position, the opposite direction repeat the action to .
Special Note : 4 / day. in the side of the waist and Do not get hips . If you can, in practice some time in the future , you can try hand holding the ankle , and try to for 30 seconds before recover standing .
Thin waist yoga fourth type: Bow - Events lumbar
step1: flat lie on the ground , chin gently touch the ground , his eyes slightly to see the ground. Breathe, bend legs, two hands from the outside holding the ankles .
step2: breathing , waist force , the upper body off the ground , feeling the lower back are stretched. In may cases, clamping buttocks, his hands , pulling his legs , so legs lift off the ground , the whole body like a pull bow . Head slightly thrown back, eyes open the top of the can .
Special Note : 2 groups / day. In the beginning , do not force yourself, first try to just lift the upper body like . Since we waist on weekdays are always precursor , with little back stretch, so this action, can effectively activities waist and back muscles and spine , eliminating the waist , back, fatigue , pain , and reduce waist on the the fat .
Thin waist yoga Fifth -style : Bird King Type - forward stretch waist
step1: legs close together , standing . Inhale, lift arms , palms relative , left arm pressure over the right arm, elbow overlap , as shown, in the chest surrounded by palms together. If you his hands can not clap , the right hold his left wrist to .
step2: lift the left leg , wound right leg , the body center of gravity placed between the legs . Right toes Firmly grasp the ground.
step3: breathe, deep breathing back straight slow squat , keep a good balance, upper body forward , so that the abdomen near the thigh, felt the back stretch . For 15 seconds, restore the original position , reverse direction.
Special Note : 1 set / day. The group moves not only good forward stretch waist , but also able to squeeze into organs the Ministry of , help you rid the body of an aggregate of and stool , and exercises lower limb strength to develop your professional focus .
Figure study is not convenient ? then look under the Yoga thin waist video now!
Thin waist yoga The first -style : Swan - Full tighten the waist
step1: kneeling , thigh and leg was 90 degrees . Head Wei Tai, head- forward. As shown, the two palm -phase and in the opposite direction with the arm was 90 degrees , little finger together, palm to the ground. slightly bent Elbows , so that elbow in the ribs . While Center of gravity Slowly forward.
Step2: the former sole, adjust the breath , the waist force , center of gravity forward, slowly back straighten your legs , the body hold off the ground can .
Special Note : 3 groups / day. Restructuring actions have a certain degree of difficulty , at first, the best slowly try to , no need to rush . In particular the elbow must not straighten locked , but kept bent to prevent sports injuries.
Thin waist yoga second type: cat stretch style - full Fangsong waist
step1: kneeling , thigh and leg was 90 degrees . Maintain the head, neck, spine into a straight line. Eyes to see the palms Between the on the ground .
Step2: breathing, back under pressure, the abdomen forced to the ground the direction of , shoulders , under pressure, chest . Head thrown back, hips bend to and back form a downward arc , so that the waist and back muscles are squeezed.
Step3: breath , arched back , opposite direction activity lumbar spine , while down , chin try to set their eyes on chest, , so that the whole body to form upward curve , feel the lower back muscles stretch .
Special Note :3 -6 group / day. the group action can Activities of and relax the whole spine, especially the lower back just hard place, for the entire exercise mark perfect punctuation .
Thin waist yoga third type: Crescent Variant - nourishing side of waist
step1: legs open , inhale the arms jumping levels, breath , relax your shoulders, the palm turning down . Eye level as the front .
step2: take a deep breath , in exhale relax during the Youyao upper levels the right fall . Note that the body should not lean forward , not arched back and should be feel the body close to a wall, shoulders as far as possible outward open , flat scoliosis. Feel the left side of the waist By stretching . get You a comfortable position can , do not force their own start will be able to coaching level. For 15 seconds, restore the original position, the opposite direction repeat the action to .
Special Note : 4 / day. in the side of the waist and Do not get hips . If you can, in practice some time in the future , you can try hand holding the ankle , and try to for 30 seconds before recover standing .
Thin waist yoga fourth type: Bow - Events lumbar
step1: flat lie on the ground , chin gently touch the ground , his eyes slightly to see the ground. Breathe, bend legs, two hands from the outside holding the ankles .
step2: breathing , waist force , the upper body off the ground , feeling the lower back are stretched. In may cases, clamping buttocks, his hands , pulling his legs , so legs lift off the ground , the whole body like a pull bow . Head slightly thrown back, eyes open the top of the can .
Special Note : 2 groups / day. In the beginning , do not force yourself, first try to just lift the upper body like . Since we waist on weekdays are always precursor , with little back stretch, so this action, can effectively activities waist and back muscles and spine , eliminating the waist , back, fatigue , pain , and reduce waist on the the fat .
Thin waist yoga Fifth -style : Bird King Type - forward stretch waist
step1: legs close together , standing . Inhale, lift arms , palms relative , left arm pressure over the right arm, elbow overlap , as shown, in the chest surrounded by palms together. If you his hands can not clap , the right hold his left wrist to .
step2: lift the left leg , wound right leg , the body center of gravity placed between the legs . Right toes Firmly grasp the ground.
step3: breathe, deep breathing back straight slow squat , keep a good balance, upper body forward , so that the abdomen near the thigh, felt the back stretch . For 15 seconds, restore the original position , reverse direction.
Special Note : 1 set / day. The group moves not only good forward stretch waist , but also able to squeeze into organs the Ministry of , help you rid the body of an aggregate of and stool , and exercises lower limb strength to develop your professional focus .
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