I like yoga, and not only has Weightlifting improves my ability in yoga studio, but my own yoga practice has improved my efforts in the gym.
Yoga not only produces mobility and flexibility (which is great for your movement range during lifts); It also improves your practical strength.
In addition, yoga routines rely on your basic muscles, relying on the Balance and stability during more advanced currencies, so you can use the basic power, as well as turn on your mat and in daily life.
You can like
When I like to prepare an excellent yoga mate for my domestic exercise, I sometimes take yoga pose and add them to the routine of strengthening a short body weight.
These measures only take a short time, and I swear as a deep yogi and weightlifter to maintain their type of strength and fitness.
What are the exercises?
If you have any, I recommend an exercise mat and yoga block. Try them, and I also add a routine to help you create some structures in the following exercises.
1. Dogs above the dog below
In yoga, two staples are usually connected by Chitranga. If you are suffering from back pain, I will make mistakes with this exercise and throw your knees down on the mat to help protect your waist with your transfer. If you suffer pain, stop immediately.
This scandal is a full body and provides deep pulls in the previous body during the downside and the front body when you flow into the update. Move forward and with control.
- Start with the hip width of the feet in your bottom dog position and a slightly wider, shoulder width
- Raise your hips up and back and pull the heels towards the mat (how to do a dog down here)
- Make your weight forward, then lower your hips toward the mat and move your chest upward to the updog
- Put your hands and keep your shoulders away from your ears. Your hips and thighs should stay off the mat
- Raise the hips up and back to turn the movements, and press with your hands to return the dog below.
2. Exception Side Angle (Target Variation)
Known as the Atta Parswakunasana, the currency of the expansion side angle reinforces your feet and cover while opening your hips and pulling the side body, hamstring and spinal cord.
Over time, practicing this phenomenon can also create balance and stability as you make a long line from ankle to finger.
See an additional challenge, see if you can increase both arms in the air. It challenges your trouser muscles that run down your waist while improves your isometric basic strength.
- Stand your feet on your mat with a width
- Turn your left foot slightly, then turn your right foot to face the front of your mat
- Twist your right knee to make a 90 degree angle-resemble a long long, but your previous toe are planted with
- Make sure your right knee has been standing on the right ankle
- Engage your core and keep your left leg upright
- Breathe when you extend both arms to shoulder height
- When you bring your right arm to your right thigh and extend your left arm from the top, reach the top of your mat, keep the palm down.
- When you are caught, rotate your left shoulder back to open your chest. Look at the armpit of your top
- Next, move your right arm forward without falling your upper body. If you prefer a block between your hands
- For several breath rounds, then release and replace the sides.
3. Dolphin Pose
Learning how to make dolphins will show wonders for your upper body and shoulder strength. It is also a test of physical movements, especially for shoulders and hamstring. Focus on pulling your heels to the mat and lifting your hips height.
- Start with your knees with hills and arms that rest on your mat. Try to keep your arms parallel to each other with a palm flat against the mat. If it feels painful for your shoulders, fold your hands together
- Engage your core, then remove your hips and knees off the floor
- Push your hips upside down and back as you are doing dogs down. Press your arms and cohites in the mat
- If you have strict hamstings, pull your heels down and keep the soft turning of the knee
- If so, walk your feet closely with your hands
- Take a look between your feet and keep the position
- Leave your knees on the mat and keep it down.
Normal
Watch the video for transitions transitions to make this routine flow.
- Dogs above the dog downward: 10 representatives
- Extended side angle: Place 20-30 seconds to the right
- Dogs above the dog downward: 10 representatives
- Angle on the Testiyy side: Place 20-30 seconds on the left
- Dogs down the bottom: 5 breaths
- Dolphin Pose: 10 breaths.
More from Tom Guide
Today’s best yoga mate deals
