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产后修复瑜伽几种方式一定要注意

时间:2018-03-19 来源:http://www.sdchanhou.com/ 作者:admin 点击:
1、全蝗虫式
1. All locusts
俯卧在地板上,两臂向后伸直,慢慢呼气,抬起头部和胸膛,同时抬高双腿。
Lie down on the floor, stretch your arms back, exhale slowly, lift your head and chest, and raise your legs.
慢慢进行有规律的呼气,尽量保持这一姿势。
Take a slow and regular breath and try to keep this position.
慢慢放下双腿,还原头部和胸膛,均匀呼吸,全身放松,重复做两次。
Slow down your legs, restore your head and chest, breathe evenly, relax all over the body, and repeat it two times.
【作用】:促进盆骨范围各器官的恢复。
[function]: to promote the recovery of various organs of the pelvis range.
2、猫伸展式
2, cat extension
上身保持挺立,慢慢跪下俩,做到后脚跟上。
The upper body keeps upright, slowly kneels down two, makes the following heel.
抬起臀部,两手掌心向下平放在地上,深吸一口气,抬头,收缩背部肌肉,保持5秒钟。
Lift up your hips, hold your hands down flat on the ground, take a deep breath, raise your head, and shrink your back muscles for 5 seconds.
慢慢呼气,垂头,拱起脊柱,保持5秒钟。两臂伸直,指尖触底,垂直于地面。
Exhale slowly, hang your head, arch your spine, and hold for 5 seconds. The arms are straight, the fingertips touch the bottom, and they are perpendicular to the ground.
【作用】:帮助子宫恢复正常位置
Effect: help the uterus to return to normal position
3、虎式
3. Tigers
两腿慢慢跪下,背肌挺直,臀部做到两脚后跟,两手前伸,轻放在地板上,慢慢抬高臀部,做出爬行姿势。
The legs are slowly kneeling down, the back muscles are straight, the hips do the heel of two feet, the two hands are stretched before it is put on the floor, slowly raising the hips and making a crawl position.
抬头两眼平视前方,深深吸气,右腿向后伸展。续气不呼,弯右膝,把膝盖指向头部,两眼向上凝视5秒。
Look up and look straight ahead, breathe deeply, and stretch your right leg back. Keep the breath away, bend your right knee, point your knee to the head, and look up for 5 seconds.
产后恢复培训
慢慢呼气,把屈膝的腿放回髋部下面,贴近胸部,脚趾高于地面,两眼向下看,鼻子贴近膝盖,脊柱弯成拱形,右腿向后方延伸还原。左腿联系同样的步骤,每条腿5次。
Breathe out slowly, put your knees in the hip, close to your chest, your toes are higher than the ground, your eyes are down, your nose is close to your knees, your spine is arched, and your right leg extends to the rear. The left leg is associated with the same step, 5 times each leg.
【作用】:减少髋部与大腿区域的脂肪,增强生殖器官
Effect: reduce the fat in the hip and thigh regions and enhance the reproductive organs
4、船式
4, ship style
平躺,两腿并拢伸直,两臂自然放置身体两侧,手心向下
Lie on the flat, the legs close together, the arms are placed on both sides of the body, and the hands are down.
深吸一口气,慢慢抬起头部、上身躯干,双臂向前伸直与地面保持平行,两腿抬高离开地面。一遍蓄气不呼,一边尽量保持这个姿势,以不勉强不费力为准。
Take a deep breath and slowly lift the head, the upper body, the arms straight forward and the ground parallel, and the legs raise away from the ground. Save the breath and keep this position as far as possible.
一边慢慢呼出肺部气体,一边渐渐放低双腿和躯干知道还原,放松全身。重复练习此动作3次。
One side slowly exhaled the lung gas, and gradually lowered the legs and torso to know the reduction, relax the whole body. Repeat this action for 3 times.
【作用】:锻炼腹部肌肉,加强肠道蠕动,改善消化功能。
[effect]: exercise the abdominal muscles, strengthen the intestinal peristalsis, improve the digestive function.
5、双腿背部伸展式
5, the back stretch of the legs
上身挺直坐着,两腿向前并拢,掌心放在大腿上。
The upper body was sitting straight, the legs folded forward, and the palm of his hand on his thighs.
抬起双臂向前平伸与地面平行,两肩向后收。
Lift your arms forward horizontally and parallel to the ground, two shoulders back.
吸气,双臂高举过头;呼吸,慢慢向前弯,以舒服的姿势为准,两手抓住小腿,两肘外向下弯曲,低下头部,尽量接近双膝,保持10秒。
Breathe in, raise your arms over your head, breathe slowly and bend forward, take the comfortable posture as the criterion, grasp the crus with your hands, and bend your two elbow outward, lower your head and try to approach your knees for 10 seconds.
【作用】:有利于滋养生殖腺,使子宫膀胱充满活力。
[effect]: it is beneficial to nourishing the gonadal gland and making the uterus bladder full of vitality.
 
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