42 ° sweat bath hot yoga ten ways

Stand deep breath

Remain standing posture, legs straight, spine straight, heel and toe of the guest, ten fingers crossed on the mandibular, inspiratory time uses the throat respiratory, elbow, hand as possible open just touch the sides of the face, to the maximum the getter, then head back, elbow are close to each other, to the maximum exhale.

Such a cycle 10 breathing.

Efficacy: be careful not to close your eyes and try to make sense of the lungs to breathe, to completely behind tiweifa exercises.

-Half-hand touch feet/

Body remained upright, fingers clenched, index finger, arm straight with close to ears on both sides, keep your body in the same side, to the left bend, keep 10-20 seconds, then the upper body are to the right, backward bends, at the same time.

Forward bending, body pitching for the upper body and legs snapping, hands heels, find difficult to keep the same knee bent 10-20 seconds.

Efficacy: this set of actions to strengthen the waist line, hips, thighs, and other parts of the exercise, as a warm-up.

Awkward-

Arm stretching forward, and shoulder width, Palm down, bent knee until thighs parallel with the ground, upper body straight, keep 10-20 seconds, then the body slowly reinstated.

After doing a unit in the heel for maximum lift of the exercise, the action is the same as above, just squat, so that the knees are close to each other, keep 10-20 seconds.

Efficacy: the action for size legs, buttocks muscles as well as knee and ankle in blood circulation has a very big help, intervertebral disc can always exercise the action.

Birds-Wang

Cross-arm straight, left arm is placed in the right arm, elbow bent for small arm vertically, while the Palm to make Palm consistency.

Control balance after focusing on the left leg, from the front right leg so that overlapped the right top of the left lower leg hook, squat, keep 10 second. Another side, to do the same action, at the same time.

Efficacy: this action exercise focuses on the legs and to balance capacity, can effectively prevent the calf muscle spasm.

Stand head-and-touch knees

Standing legs close together, hand grasping the right foot, fingers crossed, jiaoxin thumb down the big toe.

Left knee and straighten, let the right leg and parallel to the ground, arm and upper body straight and keep 20 seconds after the elbows bent and body forward bending the legs gets close, keep 10 second, changing direction and then doing the same action.

Efficacy: the action for the balance requirement is also high, people's attention, for tightening of the muscles of the abdomen and thighs.

Standing bow type

Stand bent left knee to the left, with her left hand grip, right arm along the top of the stretch, the height of the fingertips in between the eyes, while the left leg to the body after the left hand side, then slide the lower leg position, feel the leg side fully stretched, the final legs into the "a" vertical, keep 10 seconds.

And then change direction do it again. Beginners do not need to request action, but to guarantee the standing side leg to straighten.

Efficacy: this action allows blood to flow to the internal organs and glands full, tighten the muscles of the arms and hips, allowing more pliable ligaments.

The soldiers of the third-

Standing crossed fingers grip, index finger extension are close to each other, extending the arm up and stick it in the ear.

To the left leg, when carried forward down the body, so that the left leg, body, arms in the same line, 10 seconds, and then change direction do it again.

Efficacy: this action in the exercise balance, on the hips, thighs, hips can afford to lose fat while on cardiac and pulmonary exercise is also good.

Standing legs head touch the knee-type

Hands up draw close to the upper stretch, pitching, head touch the right calf or knees, hands touch the floor in front of the right foot.

Even breathing, 10 seconds, and then change direction to do it again. Be sure to straighten the legs, arms keep straight on the ear.

Efficacy: often do this action to reduce the thighs, buttocks and hips of cellulite.

Standing stretch legs

Legs about shoulder width apart twice, on both sides of the arm to the body, levels of open, hands down bend respectively hold on both sides of heel, head down to brow contact, legs keep stretching, keep 10 seconds.

Efficacy: this action will prevent sciatica, well massage abdominal dirty organ.

Trigone

Legs about shoulder width apart twice, the left knee bending parallel to the ground made the thigh, while the upper body to the left bend fingers touch the big toe, Palm flip forward.

Note right leg straight, right arm up, keep it vertical, of uniform breath for 10 seconds. Changing direction do it again.

Efficacy: this movement to enhance the strength of the hip and side waist, the waist for elimination of cellulite.