双语课堂:10个瑜伽动作教你轻松减肥塑形

by admin on 2020年5月6日

摘要:很两个人都感到瑜伽(印地语:योग卡塔尔国只是一种温柔轻柔的演练,算不上是足以减腹的位移。但骨子里,通过练习瑜伽(印地语:योग卡塔尔确实能够帮您创设并保持协和想要的个头。

图片 1扫描关心少儿Hungary语Wechat

上边那套瑜伽(英文:YogaState of Qatar练习包罗13个今世瑜伽(印地语:योग卡塔尔(قطر‎的杰出基本动作,它们不仅能够独自作为一套演练,也得以当作其余动作的备选运动。

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假设想消肉的话,提议天天做那套动作起码伍遍。但是就算你一天只做了若干次,也对塑形有一定大的声援。

图片 2dfwefwefwef482855880图片 3SWAN
DIVE图片 4COBRA
POSE图片 5DOWNWARD
FACING
DOG图片 6FORWARD
BEND图片 7HALF
STANDING FORWARD
BEND图片 8INHALE图片 9MOUNTAIN
POSE图片 10PLANK
POSE图片 11INHALE图片 12STANDING
POSE

做那套动作的时候,很恐怕会有半间不界的地点,但请记住,最要害的是涵养呼吸和动作之间的同步性。总的来讲,向上的动作都陪伴着吸气,而向下的动作多陪伴着呼气。

Most people imagine that yoga is something gentle and mindful, not a
form of exercise that will help shed excess pounds. But it’s also a
fantastic way to get, and keep, the body you
want。非常多人都觉着瑜伽(英文:Yoga卡塔尔(قطر‎只是一种温柔轻柔的演习,不能算是足以控食的位移。但实质上,通过演练瑜伽(印地语:योग卡塔尔(قطر‎确实能够帮你营造并保证协和想要的个子。

1.山式

This classic flowing sequence of postures is at the heart of modern yoga
and can be a complete practice in itself or a preparation for a longer
routine。上面那套瑜伽(英文:Yoga卡塔尔演练满含拾三个今世瑜伽(英文:Yoga卡塔尔的经文基本动作,它们不仅能够单独作为一套练习,也得以充当任何动作的备选运动。

首先个动作是山式:双脚伸直站立,双腿并拢或稍分开,双手放身体两侧。单手合十呈祷告姿势,双肩外展,挺胸收腹。

I would recommend doing this sequence at least five times a day if
weight is an issue. But even if you only do two sequences a day, you’re
doing your figure a massive
favour。若是想减重的话,建议天天做那套动作起码九回。可是就是你一天只做了三遍,也对塑形有一定大的助手。

2.吸气

There are small variations in the way yogis do this sequence, but the
most important thing is the synchronisation of the motion of your breath
with the movement of your body. Basically, all upward movements are
coupled with inhalation, and downward movements with
exhalation。做这套动作的时候,十分大概会有不典型的地点,但请记住,最紧要的是保证呼吸和动作之间的同步性。由此可以看到,向上的动作都陪伴着吸气,而向下的动作多陪伴着呼气。

用鼻子吸气,同不常候向上伸直单手至头顶。

1. MOUNTAIN POSE1. 山式

3.跳水式

Start in Mountain pose: stand up tall, feet together or a little apart,
arms at your sides. Place your palms together in a prayer position, roll
your shoulders back and down and lift your
chest。第贰个动作是山式:两条腿伸直站立,双腿并拢或稍分开,双手放身体两边。单臂合十呈祈祷姿势,双肩外展,挺胸收腹。

通过燕式跳水动作向前盘曲身体,同不平时间用鼻子呼气,双臂尽量触摸脚。假使认为肌肉拉得过紧,可十分盘曲膝馒头以保障背部。

2. INHALE2.吸气

4.站立前屈式

Inhale through your nose and extend your arms above and behind your
head。用鼻子吸气,同一时间向上伸直双臂至头顶。

吸气,收紧脊椎,肉体向前呈站立前屈式,双臂伸直,指尖触地,眼睛注视前方。

3. SWAN DIVE3. 跳水式

5.支架式

Swan dive into a standing forward bend, exhaling through your nose and
placing your hands on your legs as close to your feet as you can. Bendyour knees a little if your hamstrings are tight, to protect your
back。通过燕式跳水动作向前盘曲肉体,同期用鼻子呼气,双手尽量触摸脚。要是认为肌肉拉得过紧,可少量卷曲膝馒头以有限支撑背部。

呼气,并向后移动双腿或轻跳呈支架式,双手、两脚绷直。背部有限帮忙平直,坚韧不拔几分钟,然后像蛇相通移动肉体,胸腔、下巴贴地,手臂双肘紧贴身体两边,两条腿放平。

  4. HALF STANDING FO昂CoraWALANDD BEND4. 站立前屈式

6.绿曼巴式

Inhale and lengthen your spine forward into a Half Standing Forward
Bend, with your fingertips on the floor and gaze focused
ahead。吸气,收紧脊椎,身体向前呈站立前屈式,单臂伸直,指尖触地,眼睛目不窥园前方。

吸气,抬头,同期双臂支撑向下推,尽量让双肩和躯体上半片段发展伸展。这正是白头蛇式。视界向上,双肩后展,肘部伸直。收紧膝弯骨和大腿以卫戍抬起。

5. PLANK POSE5.支架式

7.下犬式

Exhale and step, or lightly hop, your feet behind you to get into a
Plank pose, arms straight your shoulders and legs straight behind you.
Your back should be flat and your core engaged. Hold for a second, then,
in a snake-like movement, lower yourself towards the floor. Then lower
your chest and chin to the floor, keeping your elbows close to the sides
of your ribcage, and flatten your feet to the
floor。呼气,并向后运动双腿或轻跳呈支架式,双臂、两只脚绷直。背部保证平直,至死不变几分钟,然后像蛇相仿移动肉体,胸腔、下巴贴地,手臂双肘紧贴肉体两边,两腿放平。

呼气并呈下犬式。双臂向前移动,分开间隔略大于肩距,伸展五指触地保全安静。屈曲肉体、抬起屁股令人体呈三个三角,臀部为内部四个尖峰。颈部和肩膀放松。借使以为肌肉拉得过紧,可相当盘曲膝弯。保持此姿势做六遍深呼吸。

6. COBRA POSE6.太攀蛇式

8.前屈式

Inhale as you push down with your arms and raise your head, shoulders
and upper body as far as you can without straining. This is the Cobra
pose. Look upwards, roll shoulders back and down and keep elbows in.
Firm up your kneecaps and thighs to prevent them lifting off the
mat。吸气,抬头,同有时间双臂支撑向下推,尽量让双肩和身体上半有些发展伸展。那正是猪鼻蛇式。视野向上,双肩后展,肘部伸直。收紧膝拐骨和腿部以幸免抬起。

吸气,一脚向前移动,然后移动另一只脚,眼睛朝前看。之后呼气,呈前屈式。

7. DOWNWARD FACING DOG7. 下犬式

9.吸气

Exhale into Downward Facing Dog; walk hands forward and slightly farther
apart than shoulder width, and spread fingers wide for stability. Then
curl toes under and press your hips upwards so your body is in the shape
of a triangle, with your bottom as the apex. Make sure your neck and
shoulders are released and relaxed. If your hamstrings are tight, keep
your knees slightly bent. Take five deep
breaths。呼气并呈下犬式。双手向前挪动,分开间距略大于肩距,伸展五指触地涵养平静。盘曲身体、抬起屁股使身体呈叁个三角形,屁股为当中三个极限。颈部和肩膀放松。如若以为到肌肉拉得过紧,可适度卷曲膝弯。保持此姿势做伍次深呼吸。

吸气,起身直立,手臂向上伸直至头顶。

8. FORWARD BEND8.前屈式

10.站立式

Inhale, step forward one foot and then the other between the hands,
looking ahead. Then exhale into a forward
bend。吸气,一脚向前移动,然后移动另一头脚,眼睛朝前看。之后呼气,呈前屈式。

手臂放下至身体两边,呈普通站立式。

9. INHALE9. 吸气

Inhale and come up, arms above and behind
head。吸气,起身直立,手臂向上伸直至头顶。

10. STANDING POSE10. 站立式

Lower arms into original standing
pose。手臂放下至身体两边,呈普通站立式。

(沪江俄语卡塔尔国

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