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产后瑜伽塑窈窕辣妈

发布时间:2019-11-21 22:23:05 编辑:笔名

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对于产后的女人来说,产后形体恢复是一件非常重要且急切的事情,因为每一个女人都希望自己可以在产后即变成一个性感辣妈。适当的产后运动能改善血液循环、恢复皮肤张力以及减少脂肪堆积,更能消除腹部、臀部、大腿等处多余的脂肪,恢复前的窈窕身姿,再配合瑜伽动作和瑜伽素食营养餐,会让你有意想不到的惊喜。 船式 运动部位:位于大腿两侧内部,是最容易堆积松软肥肉的部位。 改善对象: 1)大腿内侧较多赘肉,肌肉松垮、线条不佳者。 2)腰腹松软无力者。 3)下腹部明显突出,有水桶腰的人。 分解步骤: 1)坐姿,膝盖弯曲,双手撑地,身体往斜后方延展。 2)先将一只脚抬起。 3)再抬起另一只脚。膝盖并拢,腿部尽量成90度。 Tips:做此动作时,膝盖要并拢夹紧。 4)坐稳后,慢慢将手放开,往前延伸,手心朝手心。停留,保持5到10次的呼吸。 飞翔式 运动部位:脊椎起立肌分布在脊椎两侧,主要功能为支撑脊椎。菱形肌是让肩胛骨可以达到内收的肌肉。 改善对象: 1)背部鲜少训练,赘肉较多者。 2)常觉得胸闷、容易气喘嘘嘘的人。 3)觉得保持挺胸的姿势很累的人。 分解步骤: 1)腹部贴地,双脚打开与骨盆同宽。双手撑地放在胸口旁边,手肘夹紧。额头贴地。 2)吸气,将双腿往上抬起。 3)接下来,将上半身也往上扬起。 4)双手放开往前延伸,停留,保持5到10次的呼吸。 Tips:做此动作时,颈部要尽量保持延展,不可过度紧张。 5)吐气,放松,将手脚放下。 6)吸气身体扬起、吐气放松重复做5-10次。 蛇式变式 运动部位:恢复女性臀部弹性,防止下垂,消除腰背部的脂肪。塑造臀、腰、背部曲线。 改善对象: 1)臀部下垂,线条不佳者。 2)腰背部的脂肪囤积的人。 分解步骤: 1)俯卧,双腿并拢,脚尖点地,双手放于胸部两侧,两肘内收。 2)随吸气,手臂用力,胸部离开地面。 3)双肩下沉,臀部、后背保持收紧,目视前方。 4)缓慢抬起右腿,延展脚尖,保持膝关节伸直。 5)3-5次均匀呼吸,随呼气,右脚还原,换左腿。

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