运动方案（Motion plan）.doc

运动方案（Motion plan） Summer slimming program =========== Program one Yoga Fitness Program I. practice steps 1., take a few minutes to calm your breathing, relax your body, and throw away the noise of the outdoor city for the moment; 2. warm-up, this link is used to relieve neck, knee, hip joint stiffness, stretch ligament for improve body flexibility to do; 3. enter yoga asana practice, during which as much as possible in accordance with the requirements of the action to regulate breathing; 4. relax. Finally, supine relaxation is an essential part of yoga training, which can relax the body and mind and relieve fatigue; 5. pranayama. In addition, according to the progress of training should also learn pranayama, cleaning method and method of yoga meditation yoga experience. Two, exercise content According to the characteristics of their own problems, the focus is neck, shoulder and waist training, to slow the corner of these three parts of the pain. Therefore, in the choice of action, the use of elbow ring training preheating, tree style, mountain style, triangle style, half lotus flower style, cobra style, solar style, etc. Three, training effect Increase the relaxation of the neck and back, back muscles, lumbar muscles, so that rigidity, stiffness has eased. Four, training time In order to improve the training effect, in the short term can receive the ideal effect, another familiar with Yoga asanas, increase body balance ability and flexibility, in time increased. Train 3 times a day, morning, afternoon and evening. Half an hour in the morning and afternoon and 1 hours in the evening. Morning: 5:30 to 6:00. If you dont do it, fill it up at work hours. Afternoon: flexible according to the working conditions. About 4:30 to 5:00, ie before work. Evening time: 8:00 to 9:00 Note: in action choice, according to the daily exercise and preferences change. But pay attention to preheat and relax, action can not be too heavy, calm, and with music rhythm. Self massage 1, neck mas