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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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尝的意思解释，尝的意思文言文卖油翁
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