? Yoga calisthenics techniques and action essentials

Whether it is good or plastic, it is now divided into thin belly and so on. The following is a description of the essentials, which is a whole. Persisting in practice is good for your body and mind. You can learn from it.

Broadly speaking, it is philosophy; In a narrow sense, yoga is a combination of spirit and body, by improving people's physical, psychological and spiritual health. Adopting some yoga and aerobics, and keeping practicing can make you healthy and reflect the infinite charm of bodybuilding.

The following is a set, * * * is divided into 30 kinds, and you can follow them.

Section 1: Start Form

Action essentials: chest, waist, buttocks and legs.

Part 2: Head Movement

Action essentials: legs are separated to shoulder width, and the head rotates from middle to left to right. After doing it twice, turn your head and do it again.

Section 3: Stretching the Side Waist

Action essentials: stand with your legs together, put your hands over your head, and cross your arms to the distance.

Part IV: Stretching your shoulders

Action essentials: separate your legs and lunge left and right. Put your hands on your abdomen and waist, rub your left shoulder and spread your wings to the left. Do the same thing in the opposite direction.

Part 5: Parallel torsion

Action essentials: stand with your legs together, rotate your arms 90 degrees to the left and 180 degrees to the right in parallel, and do it four times.

Section 6: Bow and Archery

Action essentials: stretch your left arm into a line, do bow and arrow, stretch your right arm into a line, and do bow and arrow twice.

Section 7: Golden Snake Dance

Action essentials: palm of both hands from the heart to the left, draw 8 characters to the top of your head, raise your hands, and draw 8 characters down to your chest. Repeat three times.

Section 8: Fishing and casting nets

Action essentials: Separate your legs, draw the garden horizontally as a pillar from left to right, and draw the garden horizontally as a pillar from right to left, and do it twice.

Section 9: Break through the clouds and fog

Action essentials: Take one step to the left with your hands up, take another step, squat around with your arms open, take one step to the right with your hands up, take another step, squat around with your arms open.

Section 10: the eagle spreads its wings

Action essentials: dance back and forth with your hands, stand upright like a ballet, and spread your wings to the left like an eagle.

Section 1 1: butterflies are flying.

Action essentials: lunge to the left, push and pull the right hand up and down three times, lunge to the right, and push and pull the left hand up and down three times.

Section 12: Jinlong spits beard

Action essentials: stand with your legs together, take a deep breath, bend over and exhale, hang your head, slowly inhale and stand up, and repeat for three times. (It can be understood as the rest and arrangement between exercises)

Section 13: line by line.

Action essentials: Make a line around the left with both hands, lunge to the left, make a line around the right with both hands, lunge to the right, and repeat for four times.

Section 14: cloud chasing the moon

Action essentials: raise your arm left, leg left and right, arm right and leg left and right. Repeat four times.

Section 15: Flowers bloom.

Action essentials: stand with your legs together, squat with your hands flat, stand with your hands open left and right, and repeat for eight times.

16 section: Ru Yan station

Action essentials: separate your legs, put your left hand on your abdomen, bend your right hand to the left over your head, and straighten your left leg; In the opposite direction: put your right hand on your abdomen, bend your left hand to the right over your head, and straighten your right leg. Do it twice.

Part 17: Qiao Yang Liu Qian

Action essentials: the left leg points to the ground, the right leg stands upright, the left hand is akimbo, and the right hand is lifted left and right, while the left leg is lifted; In the opposite direction: the right leg points to the ground, the left leg stands upright, the left arm is lifted left and right, and the right leg is lifted at the same time. Do it twice.

Section 18: Squat left and right

Action essentials: the legs are wider than the shoulders, the arms are raised parallel to the left, and the squat is shoulder-level; In the opposite direction: raise your arms parallel to the right and squat at the same level. Do it four times.

Section 19: Brothers Meet.

Action essentials: stand upright facing the right side, hang your hands over your head, lift your left leg, and make your hands contact your left foot eight times; In the opposite direction: stand upright facing the left, hang your hands over your head, lift your right leg and let your hands touch your left foot eight times.

Section 20: Turn around and punch

Action essentials: the legs are wider than the shoulders, the left hand is raised and put in the ear, and the fist is punched eight times to the right; In the opposite direction: spread your legs apart, raise your right fist and put it on your ear, and punch to the left eight times.

Section 2 1: pedicle of head and knee

Action essentials: stand upright facing the right side, put your left hand into your waist, bend your right hand, and face down. At the same time, lift your left leg and touch your head for eight consecutive times; Do it in the opposite direction: stand upright facing the left side, put your right hand into your waist, bend your left hand, and lift your right leg to touch your head. Do it eight times in a row

Section 22: Jade waist fluff

Action essentials: stand side by side with your left leg crossed in front, hold your chest out and inhale, bend your hands horizontally and place your knees at 90 degrees, exhale slowly and stand upright; Cross your right legs in front and stand side by side. Inhale, stretch your hands horizontally, bend your knees down, bend your waist at 90 degrees, exhale slowly and stand upright. (at ease)

Part 23: Side head points

Action essentials: the legs are wider than the shoulders, the hands are bent to the left, the left leg is bent to connect, the hands are bent to the right, and the left leg is bent to connect for four times. You can also do it four times in one direction and four times in the opposite direction.

Section 24: Local Operation

Action essentials: run in the same place, raise your legs as far back as possible, let them kick your hips and run 80- 120 steps. With depth, you can increase the amount of exercise according to your own situation.

Section 25: Acceptance

Action essentials: stand upright facing the left side, with the left leg behind, with your feet in the shape of an external figure of eight. Slowly lift your hands to shoulder level, straighten your left arm upward, open your right arm 90 degrees in parallel, align your head with your right hand, put down your left hand when your right hand is straightened, turn your head and look down at your left hand, slowly lift your left hand to your lower right waist, and put your right arm down in a straight line. Do the same action in the opposite direction (mainly demonstration action).

Section 26: Respiratory Regulation

Action essentials: legs are wider than shoulders, hands open and squat down to inhale, sink into the abdomen, arms lifted and exhale, and sit for three times.

Section 27: Left Balance

Action essentials: Left leg, hands extended horizontally, right leg raised in a straight line.

Section 28: Right Balance

Action essentials: right leg, hands horizontally extended, left leg raised in a straight line.

Verse 29: Proud as a peacock

Action essentials: the left leg is independent, the left hand is horizontally extended, and the right hand holds the tip of the right foot and bends 90 degrees, which is called the peacock's left screen opening; The golden rooster on the right leg is independent, the right hand extends horizontally, and the left toe bends 90 degrees with the left hand, which is called the right proud as a peacock.

Section 30: Vertical Balance

Action essentials: put your legs together, take a deep breath, slowly raise your hands over your head and straighten them, lift your left leg and place your right knee, and slowly lower your hands and legs; Take a deep breath, slowly raise your hands above your head and straighten them, lift your right leg and place your left knee, and slowly lower your hands and legs. (End)

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