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趴青蛙超全方法讲解。你做过趴青蛙吗?但是80%的人都趴错了。今天我就按照教练培训班级别的讲解,让你清清楚楚明明白白的知道趴青蛙应该怎么做。
先回到金刚跪姿,可以在下面垫上一个毛毯,膝盖向两边打开到最大,双手向前撑地,臀抬离脚跟,让臀刚好在膝盖的这一条直线上面。再把膝盖向两边划开,小腿向两边打开,大小腿形成90度角,两脚保持回勾,再把手肘落地在肩膀的正下方。有两个错误容易做错。
第一,当你的身体往前趴的时候你的臀向前了,这样来说拉伸就没有拉伸到大腿的内侧了,没有效的。咱们的臀一定要保持在膝盖的这条线以内。
第二,肩膀低于骨盆,所以你把整个肩膀趴下去了。很多人就是这么趴的,力量集中在了胸口沉向地面,没有集中在大腿的内侧去做拉伸,所以也是不对的。
第三,手肘撑地,腰是塌下去的,这样对腰椎有很大的压力,一定要让背是一个平面,所以咱们的腹部要往里收,尾骨要往里卷,让你的整个背是平的或者拱一点都没有问题。
这个趴青蛙除了能开胯之外还能锻炼核心的力量。趴青蛙到底有什么作用?其实它有4个作用。有假胯宽的同学有膝盖内扣的同学,大部分是因为大腿的内侧过紧,所以我们通过趴青蛙拉伸大腿的内侧。
第五,释放情绪压力的堆积,当我们在紧张的时候胯就会收的紧,久而久之血液循环就会不通了,所以通过趴青蛙来疏通整个骨盆。它可以激活到副交感神经,让我们更好的进入到一个睡眠的状态。所以晚上睡觉之前做趴青蛙可以更好的提高我们的睡眠质量。
大概趴多久5分钟左右?如果你是第一次练习1分钟就好了,循序渐进退出。
怎么做?双手往前身体往前往下趴下来,然后双腿慢慢的并拢收回来。
做完了之后一定不要忘记做收胯的动作。我们一起平躺下来,把两个膝盖交叠在一起,右膝盖在上左膝盖在下压向胸口停留30秒到1分钟,然后去换另外一条腿,这样你的髋关节就会慢慢的收回来了,然后再进入到睡眠或者练习他的体式。这就是趴青蛙的练习方式,学会了吗?最后别忘了关注我,教你更多的瑜伽干货。
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2022年第一季度,随着各大企业的员工开始正常回公司上班,美国台式电脑出货量出现回温。下面根据市场调研机构canalys公布的数据,简单盘点一下2022年第一季度美国个人电脑(包括…
2022年9月14日 -
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老父隶兵籍的隶的意思 在古代中国社会中,隶是一种特殊的身份,对于那些老父隶兵籍的人来说,隶的意思更加丰富多样。隶是对服务他人、履行义务和奉献社会的认可和尊重,这种身份以及其中蕴含的…
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14.落尘 15.九尘 16.残音续 17.软甜啾 18.陌尘漓殇 19.权欲萌妹 20.素兮绕眉 21.雨打芭蕉残 22.卡布奇诺 23.清明雨上。 24.揽月细挽风流 25.眉…
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景德镇盛开文明花 到珠山区里弄听“小巷讲堂”,在乐平古戏台看“大锅戏”,到浮梁观摩一场村民议事会——走进江西景德镇城乡,“瓷都”新时代文明新风扑面而来。 群众唱主角,古戏台变新舞台…
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舜字五行属什么?深入解析舜字五行属性与意义
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舜字作为中国传统文化中的一个重要主题,具有深远的历史意义和文化内涵。舜字的五行属性是什么?本文将深入解析舜字的五行属性与其意义。 首先,我们需要了解舜字的字形和来源。舜字是由云、土…
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俗话说得好——工欲善其事,必先利其器。在网课自学时代,拥有一款高效、人性化的科技产品,在学习的时候,一定能事半功倍,特别是外语学习,没有英语老师在身边的时候,词典笔等工具就非常有用…
2022年9月14日