Do yoga mat manufacturers know how to exercise thighs and buttocks? 6 Individuals help you do it

Do yoga mat manufacturers know how to exercise thighs and buttocks? There are a total of 6 poses to help you achieve body shaping effects:

One, double angle

effect:

　　 activates the core muscles, strengthens the spine, stretches the muscles on the back and inside of the thighs, and the adductors in the groin, nourishes the abdominal organs, calms the brain, and relaxes the body.

　　Key points:

　　 Separate your feet and your hands as wide as your hands, and place your fingers behind your hips;

　　 inhale and bend the upper body backward;

　　 exhale, bend the body forward and downward, and both hands downward;

　　 If you cannot bend, bend your knees slightly and keep for 3-5 breaths;

　　 2. Standing hand grasping big toe pose

effect:

　　 Stretch your legs and hip joints, strengthen your legs, hips, and arms, and let all the lower limbs participate. This one-legged standing is a challenging balance exercise. One leg supports the weight of the whole body to maintain the balance of the body. This is a good exercise for muscles and bones.

　　Key points:

　　 The center of gravity is moved to the left foot, the left hand is akimbo, and the right knee is bent;

　　 Hook your big toe with your thumb and index finger, focus on your supporting leg, and keep your body balanced;

　　 Raise the right leg and tighten the muscles in the front of the thigh. If you cannot raise it to the ideal position, bend your knees (or use a yoga strap to assist);

　　 Straighten the other hand to the side of the body (or akimbo), extend the body upwards, fully stretch, and then change legs to practice;

　　 Three, anti-warrior style

effect:

　　 Strengthen the quadriceps, arms and neck, stretch the hips, oblique muscles, groin, and expand the chest and shoulders.

　　Key points:

　　Start from Warrior II;

　　The left hand is placed behind the left thigh, the right hand is turned upward from the horizontal;

　　 Palm up, close to the right ear, tilt the upper limb back, and stretch the oblique abdominal muscles;

　　 hold a few breaths, change direction to practice;

　　 Four, side angle stretch type

effect:

　　 This is a strong exercise that stimulates cardiorespiratory function. It strengthens and stretches the quadriceps, hamstrings, knees and ankles, stretches the groin, spine, chest, lungs and shoulders, and stimulates the abdominal internal organs.

　　 main points:

　　 The legs are widely separated, the same width as the hands, the right toe is turned 90 degrees outward, and the left toe is 45 degrees inward;

　　 Exhale, the right thigh is as parallel to the ground as possible, the knee is directly above the right ankle, and is aimed at the second toe;

　　The right hand is placed in front of the ankle, the neck and shoulders are in a line, the left arm is extended upward, and the weight is placed between the legs;

　　 keep 3-4 breaths, change to the other side to practice;

　　 Five, Warrior Type I

effect:

　　 The chest is fully expanded, which helps deep breathing, relieves stiffness in the shoulders and back, stimulates the thigh and buttocks muscles, and burns fat in the buttocks.

　　Key points:

　　 stand on two feet;

　　 Inhale and separate your feet 1.2 meters;

　　 Exhale, turn to the right, and at the same time turn the right foot 90 degrees to the right, and then turn the left foot slightly to the right;

　　 Bend the right knee until the right thigh is parallel to the floor and 90 degrees to the calf;

　　 fully extend the left leg and tighten the knee;

　　 Maintain a few breaths, change to the other side to practice;

　　 Six, Warrior III

effect:

　　Practicing this asana conveys a kind of harmony, balance and strength. It can contract and strengthen the abdominal organs, make the leg muscles more even and stronger, and make the hip muscles more compact. And, it can also promote the improvement of your manners.

　　Key points:

　　 stand on both legs;

　　 Inhale, spread your legs about 1.2 meters apart;

　　 enter Warrior I style on the right;

　　 Exhale, bend forward, chest against right thigh;

　　 Straighten your hands, hold your palms together, and keep two breaths here;

　　 When you start to exhale again, swing your body forward slightly, and at the same time lift your left foot off the ground and straighten your right leg;

　　 Turn the left leg inward so that the front of the left leg is parallel to the floor, and keep a few deep breaths here;

　　 Exhale, return to Warrior I, and practice on the other side;