Office phone ringtones after another, leading rebuke going computer slow like a snail, but has not been approved by the file, and mental state as a mountain is imminent explosion of a powder keg ... Nine office workers tend to suffer from the busy, and cannot find the appropriate methods. We've come to OL (office lady, collar) designed a set of suitable evening exercise of decompression yoga, before bed, just one hour will be able to easily extract, Enron sleep. □ Wen Li Shu | photo Li Yan-decompression Yoga Yoga is a static of aerobic exercise, Yoga does not feel very tired, the effect is very magical. Do yoga not only help to improve blood circulation, reduce fat and weight, correct the bones and body shape, also brings a feeling of ease and peace of mind, enhancement of self-esteem and confidence, but also a marked improvement in sleep, improve work efficiency. The so-called decompression Yoga is gentle and slow movements enhance muscle strength and improve physical fitness at the same time, achieve complete adjustment mental calm, presence, and easily ease mental state. Decompression Yoga moves focus to stretch and twist, particularly suitable for working nervous, psychological pressure of working practice. Tree type: tree-parts can be active body, regulating and robust joint joints and marrow, legs and feet of flexible, expanding the BRA. Exercise: 1, standing in front of the eyes on the ground-up. Hands down on both sides of the body naturally. Keep the body upright, firm, normal breathing. Left leg stand, right leg from the knee bending, lifting his right leg to the left thigh, heels and soles of the feet of lateral stay in the left upper thighs. 2. hands from your side to lift his head. When the hands are carried to the top of the head, becassocked, Palm of the hand on the head, with the head of the wrist. Efforts will be bent elbows to push to make two elbows are on the same straight line, but be careful not to too hard. Visual front, standing left leg tense tension in the body, normal breathing. Keep this position for 10 seconds, and then restore. Spine twists: soft spine, mitigate neck, back, waist and hip, and other parts of shoulder pain and relax, to strengthen the abdominal organs nourishment, promoting healthy digestion. Exercise: 1, straighten legs close together forward. Breathe in, recover the side leg, foot on the opposite side of the knee on the ground outside. Hand ankle. Keep the spine in nature. 2, breath, the other hand supporting the hips back ground, slightly push to reverse the spine backwards. Eyes try to look after, control of body posture, maintain uniform breathing. If you have difficulty, you can place your hands behind direct grip, but the back not to bend. Back to relax-role: allows abdominal muscles can get more exercise and outside, elimination of abdominal fat, you can also treat pancreatic disease and constipation, gastritis, dyspepsia, bowel dysfunction, and so on. In this position for waist, hip, hip spot disease better treatment, you can strengthen the spinal cord, active internal cells, stimulating the entire nervous system. Single leg knee-acting head of contact: extension of the sciatic nerve, ankle, knee and hip, promote digestion, improves renal function. Exercise: 1, sat legs flat stretch, bend left leg, left foot heel placed right leg legs roots, flat bed. 2. left hand grip right foot toe, left hand right hand assistance; round the back, breath, breathe in slowly, upper body from the waist to the very back, after jaw breath for a moment on the lift;, slowly bend your head to the knee; the slow breathing, upper body lift restore, quietly adjusting your breathing. Then change legs. Practice 2-3. Delta-function: treatment of neck and shoulder joint pain has medical value, spinal bones flexible, but also enhanced visual acuity. Exercise: 1, standing on the ground, two legs around 2 feet apart, Visual front, hands down in your side of nature. Breathe in slowly, while lifting the hands to your side, onto and shoulder, with a high position. Taishou gloomy straight when hands, keeping in line, palms facing down. 2. start to breath, while the left hand touches your left foot, down the right hand raised to the sky. Left hand touch the tops, breath, then hold your breath. Touch his toes, head towards the right, then head up into the air. To do this, the two arms again on the same straight line, Visual right hand Palm 2 seconds, it is important to stretch his legs straight, don't let the knees bent. In dogs-role: can promote brain blood supply, reduce the burden on the heart, stretch the entire back and help eliminate fatigue. Exercise: Palm apart slowly, feet calmly, with hip width. The chest and shoulders slowly sinking, the entire spine and back stretching the coccyx, hips, keeping up a minute after recovery. Considerations 1 and Yogic exercises, you must do before the warm-up. 2. practice to focus on, not get distracted. 3. the body to relax, to have a specific disease, the physician should be consulted before the exercises. 4. exercise do not eat before and after 2 hours. 5, yoga, the consciousness of the ability to set in motion and respiratory, not speech. 6, do yoga movements, it should be noted that more rest. Link buying Yoga supplies Yoga mat: Yoga mat is doing Yoga exercises, auxiliary products, you can prevent the spine, hip, knee, ankle and scratches. Yoga mat to use non-toxic, tasteless, good elasticity. Palm push pad surface, have a dry feeling, if the pad surface residue excessive foaming agent, you will have the feeling of wet slippery, so in the above exercise is easy to slip and fall injury. Doing Yoga exercises at the beginning, you can choose the thickness of the mattress, such as 6 mm thick; have a certain base can choose the thickness 3.5 mm-5 mm left and right of the Yoga mat. Yoga clothing: Yoga when wearing a dress. Selection of Yoga clothing must mainly in comfortable, relaxed, in addition to having good breathability. Yoga ball: a modern epidemic of kinBody product. Through yoga ball can improve the body's flexibility, balance, improve posture, increased heart and lung function. Should generally be based on your height and needs, selecting a different size of yoga ball. Shop towel: shop towel to and yoga mat, laying on the mat, played the role of soft, sweat.
No comments:
Post a Comment