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瑜伽哪个动作练腰

更新时间: 2021-06-03 19:06:15     

1、骆驼式:

伸展、强壮腹部,减少腹部脂肪。跪于地上,双腿与双脚略分开,脚趾向后;吸气,双手放在两侧髋部,轻轻将脊柱向后弯曲,伸展大腿的肌肉;呼气,双掌握住脚底,头向后仰,并轻轻将脊柱向大腿方向推,保持30秒钟后慢慢还原。

2、风吹树式:

伸展背、腰及腹部,改善体态。双脚并拢站立,双臂放在身体两侧;十指相交,双臂高举过头顶,掌心向上翻转手腕;上身躯干侧倾向右侧,保持6秒钟;换另一侧重复,每边至少12次。

3、腰转动式:

使腹部器官得到按摩,腰围线上的脂肪也逐渐减少。挺直身子站立,双脚分开约2尺;十指相交,吸气,双臂高举过头,掌心向上翻转手腕;呼气,上身前倾直到双腿和背部形成90度角;双眼注视双手,将上身躯干尽量转向左方,吸气,转向另一侧时呼气;重复做4次;将上身躯干收回到原来的中心位置,两臂放回身体两侧。

关键词: 哪个 动作

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