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所在平台: Udemy |
课程主页: https://www.udemy.com/course/yin-yang-yoga-completely-balance-ball-yoga/
课程评论：没有评论
课程名称：阴阳瑜伽【完全平衡球瑜伽】 课程概述： 本课程是一门在家中利用平衡球进行的瑜伽练习课程，旨在实现身体的全面平衡。课程内容丰富，学员可根据自身目的选择任意章节开始练习。 课程结构1： 课程分为以下几个部分： * 热身 * 自重训练 * 平衡体式 * 仰卧体式 * 侧卧体式 * 下蹲体式 * 核心训练 * 放松 练习建议： * 学员可根据个人目标，从任何喜欢的章节开始。 * 建议每周练习2-3次（包含所有章节），以达到最佳效果。 * 练习前务必进行热身。 课程亮点与益处： * **深度伸展**：平衡球能够移动上身，使学员能够以各种角度进行动作，从而不仅能伸展骨盆周围的外部肌肉，还能有效锻炼到内部肌肉。 * **盆骨优化**：通过盆骨的旋转、侧弯、前屈、后仰以及左右移动，能够充分锻炼到盆骨深层内侧肌肉，并有助提臀。 * **塑形与力量**：在温暖内侧肌肉后，课程会加强手臂肌肉，改善腰部线条，并进行核心训练。 * **排毒与塑形**：通过扭转腹部和腹式呼吸，帮助身体排出毒素；随后进行腹肌训练，进一步塑造腹部。 * **平衡与专注**：核心训练能提升身体的平衡感和专注力。 * **髋关节训练**：学员在练习过程中可以享受髋关节内收肌和外展肌的训练。 * **放松与恢复**：课程最后部分旨在放松身体，缓解腿部浮肿和脚部冰凉，帮助进入深度睡眠、恢复体力。即使每天结束时只做两个放松体式，也能带来显著效果。
You can exercise at home with a balance ball. You can start with any section you like, depending on your purpose.The sections are divided into warm-up, self-weight training, balance poses, supine poses, sideways poses, squats and core training and relaxation.You can start each section with your favorite section according to your purpose. It is also effective to try all sections 2-3 times a week. Please start after warming up.The cushion of the ball moves your upper body at various angles, so you can stretch not only your outer muscles around the pelvis but also your inner muscles. The pelvis is rotated, side stretching, front bending and back bending, and on the left and right movements, it works well on inner muscles and lifting your buttocks.After warming up the inner muscles, strengthen the muscles of the arms, improve the shape of the waist, and train the core.Twist your abdomen and use abdominal breathing to detoxify your waste products. After detox, train your abs.Sense of balance and concentration with core training. You can train while enjoying the poses of the adductor and abductor muscles of the hip joint.Let's relax after eliminating swollen legs and coldness of the feet. Even two poses at the end of the day are okay. You can relax your body, sleep deeply and recover your fatigue.
