The pressure of life is very high nowadays, and many office workers have to sit at the computer desk day and night for survival. The most obvious change is that the hips are drooping, so hurry and take time to do yoga hips.
Yoga hips are quick and effective.
1, cat stretching action
The four-corner bench stands tall, straightens the right leg backwards, points to the ground on the toes, and stretches the back side of the legs. Slowly lift the leg, parallel to the ground, open the left leg 15 degrees to the left, bend the right leg, slowly raise the right hand and grab the right foot and back. After balancing, slowly pull the right leg up, keep breathing, do 3 to 5 groups, concentrate, then restore, and then do the other side. Finally baby rest.
2, flying swallow action prone
Put your hands back on the sides of your hips, palms down, legs open and shoulder width. When inhaling, use the abdomen as a fulcrum to tilt the body up and down, straighten your legs, keep 3 breaths, and slowly restore. Do 3 to 5 groups. Be careful not to hold your breath while holding the body and breathe. This group of movements allows you to say goodbye to the tiger's back, to be a slender beauty, to learn together!
3, the front tree bending yoga action
Open your feet to the sides (width is about the length of one leg), with your toes facing forward and your hands on your waist.
Inhale, the spine extends upwards, hands open to the side, shoulder height, palms down.
The palm of your right hand is attached to the ground, the left hand extends upwards, the pelvis does not move, and it is twisted from the waist. Lift your head slowly, look at your left hand, open your chest and bone plate as far as possible, and keep breathing 5 to 10 times. If the neck has been injured, the head can be kept in front of the head and there is no need to turn.
Inhale the body back, then change the other side to repeat the previous action.
If you want to have a pretty and upright peach hip shape, it is recommended to do more bridge movements in yoga. Use the strength of the gluteus maximus and thigh to strengthen and tighten the muscles of the hips and legs, and even eliminate the feet. Fatigue, prevent varicose veins!
4, bridge yoga action
The body lies flat on the ground, with the knees bent and the same width as the pelvis. The feet are attached to the floor in parallel, with both hands on the ground and the fingers slightly touching the back heel. Keep your feet parallel, don't be outside, don't be inside, and your knees don't exceed your toes.
Inhale and lift your buttocks up until the back is completely off the ground. The shoulders are against the ground and cannot be removed from the ground. Keep your head in the middle and not skewed. Don't be angry. Keep your head and body in a positive position, don't be skewed.
Keep breathing, and when you inhale again, the shoulder blades are adducted. Hold your hands under your body, straighten your elbows, clamp your hips, and push your cuffs close to your chin. Keep 5 to 10 breaths.
Exhale, slowly release your hands and return to the sides of your body. Then put the body back to the floor from the top, back, bottom, and hip sections.
What should I pay attention to when practicing yoga hips?
1. Perform on an empty stomach
It is best to do it 1-2 hours before the meal, when the stomach is in a relatively empty state, the row is finished.
2, breathing through the nose
Basically, rely on the nose to breathe, the nose can remove bacteria, viruses, and prevent dryness in the air, and breathe from the nose that you usually pay attention to!
3, barefoot
Basically, you should practice yoga with bare feet. If you wear shoes, there is a danger of slipping, especially when standing, it is best to barefoot.
4, do not take a bath immediately after exercise
Do not do it after intense exercise and bathing. After 20-30 minutes, when the pulse is stable, do a little rest and practice.
5, do not force when the physical condition is bad
When you are sick or pregnant, you must obtain permission from your doctor to do so to the extent possible.
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