提腰紧腹身体舒畅,就靠早晚3分钟的“肠瑜伽”啦!

2017-03-30

赶紧学会,早晚动起来吧~


我们推荐那些早晨不能按时排便而有腹胀感的人,和有腹部下垂问题的人尝试做做腹部扭转的 “早间肠瑜伽” 和反提腰部改善肠道下垂的“夜晚肠瑜伽”。每天早晚只需要3分钟,就可以有效活动肠道消除便秘。


早间3分钟肠瑜伽


顺畅排便 身体舒畅 肠道血流UP



仰面躺好 竖起双膝



如图所示仰面躺好,双臂展开与肩同高呈一字线,掌心向下贴地。双脚微微两侧分开,双膝竖起。


双膝并拢 收向胸部



保持上半身贴地状态,双臂和双手位置不动的同时,双膝并拢,腹部用力将膝盖向胸部收拢。


膝盖横倒 保持2次呼吸



保持双膝并拢向身体右侧侧倒,扭转腹部,同时脸部转向左侧。但要注意膝盖不要接触地面要保持悬浮状态,然后坚持2个呼吸的时长后,面部和双膝交换方向,重复该动作。

 


仰面躺好 竖起双膝



如图所示仰面躺好,双臂与两手自然放松置于身体两侧,双脚并拢双膝竖起。


双膝打开 慢慢呼吸



双膝如图所示左右分开,脚心相对两膝外侧尽可能地贴向地面,使股关节充分打开。一边放松腹部一边慢慢呼吸5次。


做这个动作时,感到股关节或是腿有痛感的人,可以在两侧膝盖下方,垫上点软的东西作为支撑。



单膝立起 准备扭转



双腿伸直坐好,保持背部挺直状态下,如图所示先收起左腿形成单膝立起姿态。


保持腹部尽力扭转 并将气息呼尽



整个上半身向左侧扭转,同时左臂伸直,左手掌心贴地,右肘如图所示贴住左膝盖外侧。保持后背挺直,通过调整双臂位置来使身体尽力向左侧扭转,并保持2 个呼吸长的时间。然后左腿放平立起右膝,做同样动作。


 

夜晚3分钟肠瑜伽


消除下腹鼓胀 “ 放松”有利于翌日的排便



猫懒腰准备姿势 四肢着地



如图所示般四肢着地,双膝微微左右分开与腰同宽即可,脚趾紧贴地面。


呈正坐身姿 臀部坐于脚跟上



保持双手位置不变,腰部下沉,使臀部坐于双脚脚跟上。额头贴地有意识地压迫腹部,呼吸5 次。做这个动作时感到膝盖疼痛的人,可以在腿下垫上软枕。

臀部高高翘起 纵向拉抻腹肌



模仿猫伸懒腰的姿态,臀部高高翘起,尽力拉抻伸展腹肌,动作中尽可能使双肩能够贴地,在大腿与地面形成直角状态时保持住,并呼吸5次。

 


仰面躺好立起膝盖 尽量放松



如图所示仰面躺好,掌心向下双臂自然置于身体两侧。立起膝盖,双脚分开与腰同宽。


腹部肌肉收紧 向上提腰



慢慢吸气的同时,用手臂和两足对身体形成支撑,腹部和臀部肌肉用力上提腰部,使双膝到头部形成一条直线,呼吸5次。


 


弯曲膝盖 向腹部收紧



如图所示仰面躺好,双脚并拢双膝弯曲,双手抱住膝下部位,大腿尽可以收紧贴向腹部后保持住。


抱紧膝盖 腹部尽力加压



一边向外将气息呼出,一边手臂用力将膝盖向腹部贴压,这个动作可以给腹部施加更强的压力。


保持膝盖弯曲状态 向左右打开



一边吸气一边如图所示将双膝分开,以双手作为支撑放松整条腿部。吸气到极限后将气息呼出到极限后,再一边吸气一边双膝慢慢合拢,然后一边将双膝盖向腹部贴压一边向外呼气直到极限。如此做2 个反复即可。

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