A very important indicator for detecting body flexibility is whether it can be successfully made into a single horse. For those who have been learning dance, gymnastics since childhood, or who are naturally very flexible, it is not difficult to turn a single horse, but after many yoga trainings, many practitioners still cannot easily put the slap in as easy as others. Why do people, especially women, have such high requirements for body flexibility? If you look closely, you will find that the walking postures of dancers and gymnasts are particularly light and moving, and the female stars in their female team are also flexible and brisk in their every move. Some of the reasons are because female stars are thin, while on the other hand, the flexibility of their bodies has been improved through long-term practice. Ordinary people will be a little stiff when bent over or turn back, but female stars often do it in one go, with a "fairy spirit".
This is the importance of flexibility to our body shape. After the flexibility of the body reaches a certain level, the flexibility of the body's bones will be greatly improved. The movements are light and flexible, and if you get rid of the clumsy feeling, your temperament will naturally improve. This is the reason why many trainers practice yoga. Yoga invisibly exercises the flexibility of the body when stretching the link tissue of the body. So, how can you practice yoga easily improve flexibility and easily achieve a one-way horse?
The body organs that a character horse needs to be mobilized
The character horse has many forms. In the character horse practice, the two legs are separated from each other to form a vertical character horse or a vertical fork, and the left and right are separated into a straight line to form a horizontal character horse or a horizontal fork. The practice of a robin horse is easier to practice for many people who are born with high physical flexibility, while for those with poor physical conditions, more acquired practice assistance is required to complete the robin horse.
In the movement of a robin horse, we need to work closely with our legs, hips, hips and buttocks. If an error occurs in one link, it will cause physical pain or failure of a robin horse. The flexibility, muscle strength, and coordination and coordination skills of these parts are crucial to practicing a horse.
How to easily practice a one-line horse
0 As mentioned above, if you want to practice a one-line horse, you can enhance the flexibility of your body, and strengthen the coordination and muscle strength of your buttocks, legs, hips, and hips. In our daily exercises, we can choose targeted movements such as hip bridge, curls, and squats to strengthen muscle strength. At the same time, it can also play a role in correcting the body shape. In combination with the Hiit training method, we will formulate training methods that suit us, and proceed step by step. First, we will connect our own muscle strength. After making full preparations for practicing slits, we can stretch and relax our body.
One-line horse requires the legs to be completely spread out and close to the ground in a straight line. The trainer blindly crosses his body without stretching or not practicing for the body ligament, which will cause pain and damage to the body, so it is crucial to the flexibility of the body. Many poses in yoga can help us practice ligaments easily and enhance our body's tolerance and flexibility.
The effect of yoga on body flexibility
The main practice method of yoga is to stretch the links of various joints and muscles. We also mentioned in previous articles that the important reason why yoga can help relax the body is that yoga will continuously stretch our body muscles during asana practice, and lengthen the muscle fibers in a tense state, thereby achieving the purpose of relaxing the muscles. Gradually, when muscles get used to this stretching during training, their flexibility will gradually increase, and their flexibility and all aspects will improve.
In 2011, a practitioner conducted a study and survey on the body flexibility, muscle tolerance and muscle explosiveness of women aged 40 to 60 in the community before and after practicing yoga. They divided these women into two groups: intervention group and control group. The intervention group performed yoga exercises three times a week, one hour each time. The control group did not conduct any yoga intervention training and experiments. Six months later, the physical condition of these experimenters was recorded twice and compared with the data before the experiment. It was found that the body flexibility, muscle strength and muscle endurance of the intervention group showed significant improvements after the practice.
basic poses of yoga, many simple movements including lotus seats and rest techniques, include some stretching movements. When performing these movements, the trainer focuses his attention on the parts that need to be practiced, which will have a very positive impact on the final stretching training effect.
Yoga poses that are conducive to enhancing body flexibility
Many poses in yoga have the effect of stretching. Today we list some efficient exercises, which will be trained for about 30 minutes a day. One month can effectively improve body flexibility and help the horse.
1.Frog Party
Frog Party is a yoga pose that imitates animals and can effectively train our hips and hip joints.
Before going to a frog ceremony, the first thing you need to prepare is a soft and thick yoga mat to prevent knee injury during practice. After preparing the yoga mat, the practitioner kneels and lie down his upper body, with his hands vertically shoulder-width, and slowly open his knees until the limit of his body, ensuring that the spine, calf and thighs are ninety degrees, and the knee position should not exceed the lower abdomen. Exhale, slowly lie down on your upper body, always ensure that your spine is vertical and upright, bend your elbows naturally, and slowly place your head down on the yoga mat. First-time practitioners can choose to use yoga bricks or a thick towel to assist. Hold this pose for 3 to 5 minutes, feel the muscles on the inner thighs stretch, then inhale, slowly push your upper body forward until you lie on the ground, get up after a little rest, and perform the next pose.
2. Camel style
Camel style is also a posture that imitates the body shape of animals, which can help us extend our spine and strengthen our lower body strength.
At the beginning of the movement, the trainer kneels, his legs and feet are naturally separated, and his toes and calfs are in a vertical position to ensure that his thighs are perpendicular to the ground. Put his hands on his hips, inhale, and gently bend his spine, just like the dancer's "lowering the waist" movement. Slowly, gently bend his spine into a natural curve, lean his head back, support his arms back, press the soles of his feet with his palms, and support the entire upper body. Hold this pose for 30 seconds and slowly tighten the hip muscles. When retracting, first gently raise your head, support your upper body, and then retract your hands to your hips to complete this pose.
3. Sit angle
The starting position of the sitting angle pose is sitting on a yoga mat. There is no need to bend your knees, but you need to open it to both sides as much as possible, your legs are close to the ground, your arms extend to both sides of your body, hold your big toes, keep your spine upright, breathe naturally, then exhale, bend your body forward, place your chin on the ground, keep this posture for about 45 seconds, and ensure even breathing. Feel the muscle stretching as much as possible during the pose. The three movements above
are a group. Performing 3-5 sets of exercises every day can not only relieve muscle pain, but also effectively enhance body flexibility and make the trainer's body lighter.
summary
One-character horse is an important symbol for measuring the flexibility and lightness of a person's body. If you want to become a robin horse, you must first train the muscle strength of the lower body, and practice flexibility with yoga poses. Through the accumulated training, you must gradually improve your body's flexibility and complete the robin horse.
Reference
Brief discussion on the importance of flexible quality in yoga teaching in colleges and universities Yang Ai 2016
Effect of yoga exercise on the physical and mental health of middle-aged women in the community Dai Yuqin; Duan Gongxiang 2013
Muscle and strength Jim Stopani 2017
Cycle strength training third edition Tud O. Bangpa
