产后瘦腹滑翔式瑜伽消除腹部赘肉

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2012-07-28 01:09:2639健康网

　　出场教练简介：王苗，力美健专业瑜伽教练。曾获PTA国际私人教练证书、郭健瑜伽导师证书、民族民间舞考级教师证书。特长：瑜伽、中国舞、现代舞、产后恢复。

　　一、滑翔坐姿分解动作

[图片中心]减肥跟我学：滑翔式产后瘦腹瑜伽消灭腹部赘肉

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正确动作：小腿与地板保持平行

[进入图集]

正确动作：小腿与地板保持平行
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050702078.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050702078.jpg
减肥跟我学：39减肥频道出品
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050702750.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050702750.jpg
step1：采取长坐的姿势坐在垫子上
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050703344.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050703344.jpg
step2：吸气，将双脚弯曲
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050703890.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050703890.jpg
step3：吐气，打开双臂
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050704531.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050704531.jpg
step4：吸气，抬起小腿
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050705109.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050705109.jpg
step5：停留，意念放在腹部
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050705625.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050705625.jpg
step6：腰腹部用力
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050706250.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050706250.jpg
step7：吐气，放下双腿
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050706828.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050706828.jpg
step8：双手抱腿，放松调息
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050707984.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050707984.jpg
错误动作：背部不够挺直，驼背含胸
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050708594.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050708594.jpg
正确动作：保持腰部和背部挺直
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050709453.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050709453.jpg
错误动作：小腿没有抬到90度，垂下来
\r\nhttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050710297.jpghttp://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050710297.jpg

<li><a href='#p=111555' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050702078.jpg' alt='正确动作：小腿与地板保持平行' /></a><h2>正确动作：小腿与地板保持平行</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050702078.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050702078.jpg</i></li><li><a href='#p=111556' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050702750.jpg' alt='减肥跟我学：39减肥频道出品' /></a><h2>减肥跟我学：39减肥频道出品</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050702750.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050702750.jpg</i></li><li><a href='#p=111557' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050703344.jpg' alt='step1：采取长坐的姿势坐在垫子上' /></a><h2>step1：采取长坐的姿势坐在垫子上</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050703344.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050703344.jpg</i></li><li><a href='#p=111558' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050703890.jpg' alt='step2：吸气，将双脚弯曲' /></a><h2>step2：吸气，将双脚弯曲</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050703890.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050703890.jpg</i></li><li><a href='#p=111559' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050704531.jpg' alt='step3：吐气，打开双臂' /></a><h2>step3：吐气，打开双臂</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050704531.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050704531.jpg</i></li><li><a href='#p=111560' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050705109.jpg' alt='step4：吸气，抬起小腿' /></a><h2>step4：吸气，抬起小腿</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050705109.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050705109.jpg</i></li><li><a href='#p=111561' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050705625.jpg' alt='step5：停留，意念放在腹部' /></a><h2>step5：停留，意念放在腹部</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050705625.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050705625.jpg</i></li><li><a href='#p=111562' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050706250.jpg' alt='step6：腰腹部用力' /></a><h2>step6：腰腹部用力</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050706250.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050706250.jpg</i></li><li><a href='#p=111563' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050706828.jpg' alt='step7：吐气，放下双腿' /></a><h2>step7：吐气，放下双腿</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050706828.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050706828.jpg</i></li><li><a href='#p=111564' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050707984.jpg' alt='step8：双手抱腿，放松调息' /></a><h2>step8：双手抱腿，放松调息</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050707984.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050707984.jpg</i></li><li><a href='#p=111565' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050708594.jpg' alt='错误动作：背部不够挺直，驼背含胸' /></a><h2>错误动作：背部不够挺直，驼背含胸</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050708594.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050708594.jpg</i></li><li><a href='#p=111566' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050709453.jpg' alt='正确动作：保持腰部和背部挺直' /></a><h2>正确动作：保持腰部和背部挺直</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050709453.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050709453.jpg</i></li><li><a href='#p=111567' hidefocus='true'><img src='http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/t_12726050710297.jpg' alt='错误动作：小腿没有抬到90度，垂下来' /></a><h2>错误动作：小腿没有抬到90度，垂下来</h2><p></p>\r\n<i title='img'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/b_a12726050710297.jpg</i><i title='timg'>http://photo.39.net/PictureLib/A/CT100024/CT1500001149/2012-07-26/TK1500055488/m_12726050710297.jpg</i></li>

　　step1：采取长坐的姿势坐在瑜伽垫上，腰背保持挺直。

　　step2：吸气，将双脚弯曲。

　　step3：吐气，打开双手，呈飞翔的姿势。

　　step4：再次吸气，抬起小腿，让小腿与地板保持平行。

　　step5：将意念放在腹部，让身体保持这个动作，尽量多坚持一些时间。

　　step6：腰部和腹部用力，这样对燃烧腹部的脂肪更有效果。

　　step7：吐气，慢慢放下双腿。

　　step8：双手抱着双腿，放松，调息。

　　温馨提示：这个动作每次可以做5-10次，每次做到感觉身体很辛苦为止。

　　>>>产后瘦腹滑翔式坐姿消除腹部赘肉

　　二、错误动作演示

　　这个动作，容易做错的地方有两点：