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男人怎么练瑜伽 - How do men practice Yu Ga

文章目录

一、男人怎么练瑜伽
二、男人瑜伽的好处
三、男人瑜伽的注意事项

男人怎么练瑜伽

1、男人怎么练瑜伽之蝴蝶式

动作:坐下,双脚弯曲,左右脚掌相对并拢;手握住脚踝,身体往前靠直到碰地。慢慢深呼吸三次,靠腰部力量起来。

功能:让心情慢慢沉静下来。

男人怎么练瑜伽 - How do men practice Yu Ga

2、男人怎么练瑜伽之船式

动作:双腿并拢伸直于垫上,背部挺直,双手放于体侧。吸气,双腿伸直离开地面45度左右,后背挺直,胸腔打开,头顶向上伸。呼气,双手前平举。腹部和大腿要收紧。面部放松、双肩放松、眼睛看脚趾。保持均匀的呼吸30秒至1分钟。

功能:增强身体平衡力,强健背部;收紧腹部,减少腹部多余赘肉,加强腹部肌肉力量;促进肠道蠕动,改善消化功能;增强前列腺、肾脏功能,提高性能力。

3、男人怎么练瑜伽之骆驼式瑜伽

动作:双腿与肩同宽跪下,手抓住脚踝,身体呈弓状;臀部向前,腿要与地面垂直;深呼吸三次,慢慢靠腰部力量起来。

功能:加强脊椎及尾椎力量,舒缓腰酸背痛。

男人怎么练瑜伽 - How do men practice Yu Ga

4、男人怎么练瑜伽之双臂平举式

动作步骤:双臂平举式的练习可以有效地舒展我们的全身肌肉,坚持这样的练习对我们的男性健康也很有帮助的,也适合我们的上班族练习。

身体直立,膝关节微曲,两腿分开与肩同宽。

双手各拿一个小哑铃(或1瓶矿泉水),两臂交替做向前平举的动作。

重复8-10次,每天做3组。

动作要领:在做动作的过程中要始终保持膝关节微曲,同时收腹、挺胸。手臂抬起时呼气,放下时吸气。

5、男人怎么练瑜伽之战士二式

这个动作能打开我们的前半身并增强自信心。

做法:站直,肩膀放松。向前跨出一步,转动后脚使其平行于瑜伽垫。

吸气,双臂举高至于地卖弄平行,弯曲左膝盖(约45度角)。

呼气的同时伸直我们的膝盖,并且,缓缓放下手臂。

持续时间:这一动作我们建议大家练习三次,每一次的动作需要停留数秒的时间。

然后,稍作调整之后,再换个方向进行同样的瑜伽练习。

男人瑜伽的好处

1、调理生理

达到平衡瑜伽强调身体是一个大系统,系统中由若干部分组成,使各个部分保持良好的状态才能有健康的身体。瑜伽通过体位法、调息等方法,调整各个器官的生理机能,达到强身键体的目的。

2、消除紧张

平静内心通过瑜伽完全呼吸、打坐和各种体位法,调节神经系统,达到消除紧张3)修心养性,厚德载物瑜伽提倡一种健康德生活态度,让你自然的去掉吸烟、喝酒这些不良习惯。通过不停的超越自我,也让你充满自信。

男人怎么练瑜伽 - How do men practice Yu Ga

3、给人一种来自内心的力量

经过一段由内而外、由外而内的锻炼后,人们会惊奇地发现,在体重减轻了几公斤的同时,心态也已经迥然不同。女性练瑜伽多半是为了寻求更完美的身材,在做动作时也会对姿态的优美很在意,而男性对动作的美感不是非常注重,反而更能体会瑜伽修身养性的真谛。虽说瑜伽在初级阶段时的柔韧性很重要,可是越练到难度大的动作,对力量的要求越高,很多动作对女性而言几乎是不可能完成的,而男性却能轻松完成。

男人瑜伽的注意事项

因为瑜伽动作速度比较舒缓,节奏较慢,对柔韧性要求相对较高,但事实上瑜伽更强调的是呼吸的方法和让身体进入平静状态的诀窍。男士的柔韧性没有女性好,所以在开始入门时不是很快,但随着练习的深入就会发现,由于身体韧性的增加,男性从瑜伽中获得的好处可能更多,他们的体力会变得更好,心态会更平。男性要注意下列的事项:

1、保持练习时的空腹,最好是饭后二、三个小时后再练,或者练完半个小时后再吃饭。

2、练习的前后半小时内不要洗澡。

3、大病或手术后,绝对禁止练瑜伽

4、练习时保持心情愉快,可听些轻松缓慢的音乐。

5、每个动作都要与呼吸配合,注意力要集中。

6、千万不要勉强自己,每个动作做到舒服的极限,不要与别人攀比。


Article catalogues

First, how do men practice Yu Ga
Two. The advantages of a man to practice yoga
Three. A man's attention to yoga

How do men practice Yu Ga

1. How do men practice the butterfly style of Yoga

Action: sit down, bend your feet, close your left and right feet, hold your ankles, and lean forward until you touch the ground. Take a deep breath of three times and get up by the waist.

Function: let the mood slowly calm down.

男人怎么练瑜伽 - How do men practice Yu Ga

2. How do men practice yoga

Action: put your legs together on the pad, straighten your back and put your hands on the side of the body. Inhale, stretch your legs out of the floor about 45 degrees, straighten your back, open your chest, and extend your head upwards. Breathe out and lift flat before your hands. The abdomen and thighs should be tightened. The face is relaxed, the shoulders are relaxed, and the eyes look at the toes. Keep breathing evenly for 30 to 1 minutes.

Function: strengthen the balance of the body, strengthen the back; tighten the abdomen, reduce abdominal excess flesh, strengthen the abdominal muscle strength; promote the intestinal peristalsis, improve the digestive function; enhance the function of the prostate and kidney, and improve the sexual ability.

3. How do men practice yoga camel Yoga

Action: legs and shoulder width knelt down, hands grasp the ankle, the body is arcuate; buttocks forward, legs should be perpendicular to the ground; deep breathing three times, slowly by the waist strength.

Function: strengthen spine and caudal strength, relieve back pain.

男人怎么练瑜伽 - How do men practice Yu Ga

4. How do men practice yoga

Action steps: double arm lifting exercises can effectively stretch our whole body muscles. It is also helpful for our male health to adhere to this practice, and it is also suitable for our work practice.

The body is upright, the knees are slightly curved, and the legs are separated from shoulder width.

Hold a small dumbbell (or 1 bottles of mineral water) in your hands and move your arms alternately forward.

Repeat 8-10 times and do 3 groups every day.

Key points of action: always keep the knee joint slightly curved while doing the movement, and at the same time, abdomen and chest. Exhale when the arm is lifted and breathe in when you put it down.

5. How do men practice yoga two

This action can open our front half and enhance our self-confidence.

Practice: stand straight, shoulder to relax. Take a step forward and turn the hind foot parallel to the yoga mat.

Inhale, raise your arms as high as you sell them parallel, bend your left knee (about 45 degrees).

Exhaling and straightening our knees, and slowly lowering our arms.

Duration: we recommend that you do three exercises, and each action takes a few seconds.

Then, after a slight adjustment, do the same yoga exercise in another direction.

The benefits of a man's practice of Yoga

1, conditioning physiology

To achieve balance, yoga emphasizes that the body is a large system, which consists of several parts, so that all parts can be in good condition to have a healthy body. Yoga adjusts the physiological functions of various organs by means of posture and interest adjustment, so as to achieve the purpose of strengthening body keys.

2, eliminate tension

Calm heart through yoga full breathing, meditation and various posture, regulating the nervous system, to eliminate tension 3) mental health, yoga advocates a healthy moral attitude, so that you naturally remove the habit of smoking and drinking. By constantly surpassing yourself, you can also be confident.

男人怎么练瑜伽 - How do men practice Yu Ga

3, give people a power from the heart

After a period of exercise from inside to outside, people will be surprised to find that at a loss of several kilograms, the state of mind is quite different. Women practice yoga mostly in order to find a more perfect body, in doing action will also care about the beauty of the posture, and the beauty of the action of the male is not very attention, but more can understand the true meaning of yoga practice. Although the flexibility of yoga in the primary stage is very important, but the more difficult to practice, the higher the demand for strength, a lot of action for women is almost impossible to complete, and men can easily complete.

A man's attention to yoga

Because the speed of yoga is slow, the rhythm is slower and the flexibility is relatively high, but in fact Yoga emphasizes the way of breathing and the knack of getting the body into a calm state. The flexibility of men is not good for women, so it is not very fast to start the introduction, but as the practice goes in, it will be found that because of the increase of resilience, men may gain more benefits from yoga, their physical strength will become better, and the mentality will be even more flat. Men should pay attention to the following items:

1, keep an empty stomach during exercise, preferably after two or three hours after meals, or after half an hour of training.

2. Do not take a bath for half an hour before and after practice.

3, after major diseases or surgery, it is absolutely forbidden to practice yoga.

4, keep your mood in practice and listen to some light and slow music.

5, every movement should be coordinated with breathing, and attention must be focused.

6, do not force yourself, every action to achieve the limit of comfort, do not compare with others.

男人怎么练瑜伽 - How do men practice Yu Ga:等您坐沙发呢!

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