10个开髋瑜珈，改善假胯宽、下半身肥胖

上班久坐往往导致髋关节紧绷问题，尤其是缺乏运动的情况下，容易造成臀部脂肪囤积，同时可能引发下背酸痛。为了解决这些问题，瑜珈伸展是一个有效的选择。以下是10个「开髋瑜珈」练习，可以缓解髋骨的紧绷感，改善僵硬，并有助于减重，使身体更加健康漂亮。

髋部紧绷问题

髋部紧绷可能导致循环代谢变差，进而引发下半身肥胖和水肿问题。由于髋关节紧绷，臀肌可能变得无力，影响日常生活，如走路时膝盖疼痛、久坐导致腰部不适，甚至可能引发坐骨神经痛。

髋骨伸展好处

通过伸展髋关节和臀部，可以使僵硬的肌肉得到放松伸展，增强肌力和活动度，释放压力，排毒和消除水肿。在拉伸的同时，还能够锻炼核心肌群，使瘦身更为有效，体态更加自然美观。

开髋瑜珈练习

1. 束角式： 在瑜伽垫上坐下，双脚盘开，手抓脚掌并拢，背部挺直，呼吸的过程中向地面方向下压。这不仅可以改善髋部紧绷，还能够拉伸大腿内侧肌肉，塑造漂亮的腿部线条。

2. 花环式： 双脚打开，脚尖朝外，慢慢蹲下，背部挺直，双手合十在胸前，配合呼吸，训练脚踝和小腿力量，同时使髋关节更柔韧，矫正骨盆。

3. 女神式： 双脚大于肩膀宽，脚尖朝外侧，慢慢蹲下，膝盖弯曲，背部挺直，通过呼吸伸展髋部，改善脊椎侧弯、驼背和腰部酸痛。

4. 蜥蜴式： 跪姿在瑜伽垫上，一脚往前踏，重心向前移，手肘碰地，帮助促进血液循环和下半身伸展。

5. 鸽式： 将一只脚盘在身体前方，另一只脚向后摆，并让脚背贴地，通过伸展达到拉筋效果，加深练习可将后面的脚往上带，用手维持平衡。

6. 弓式： 趴在瑜伽垫上，双手向后拉脚背，双脚向上伸展，通过保持核心稳定，不仅可以开髋，还能强化背部肌群，刺激消化。

7. 仰卧英雄式： 采跪姿自瑜伽垫上，身体向后倒平躺，双手平贴在地上，有助于放松臀部，同时开胸、伸展腹部。

8. 新月式： 弓箭步站立，双手合十胸前，慢慢向上伸展，唤醒全身肌肉，伸展髋关节的同时，训练肩膀和手臂。

9. 三角式： 从山式站姿进入，双臂伸展，其中一只脚弯曲、掌心碰地，另一手向上延伸，有助于消除侧腹赘肉，形成完美腰线。

10. 青蛙式： 打开双腿，通过趴在瑜伽垫上的姿势，能够打开髋骨，减少臀部脂肪囤积，改善腿型。

TRANSLATE with x

English

Arabic	Hebrew	Polish
Bulgarian	Hindi	Portuguese
Catalan	Hmong Daw	Romanian
Chinese Simplified	Hungarian	Russian
Chinese Traditional	Indonesian	Slovak
Czech	Italian	Slovenian
Danish	Japanese	Spanish
Dutch	Klingon	Swedish
English	Korean	Thai
Estonian	Latvian	Turkish
Finnish	Lithuanian	Ukrainian
French	Malay	Urdu
German	Maltese	Vietnamese
Greek	Norwegian	Welsh
Haitian Creole	Persian

<script type="text/javascript"> var LanguageMenu; var LanguageMenu_keys=["ar","bg","ca","zh-CHS","zh-CHT","cs","da","nl","en","et","fi","fr","de","el","ht","he","hi","mww","hu","id","it","ja","tlh","ko","lv","lt","ms","mt","no","fa","pl","pt","ro","ru","sk","sl","es","sv","th","tr","uk","ur","vi","cy"]; var LanguageMenu_values=["Arabic","Bulgarian","Catalan","Chinese Simplified","Chinese Traditional","Czech","Danish","Dutch","English","Estonian","Finnish","French","German","Greek","Haitian Creole","Hebrew","Hindi","Hmong Daw","Hungarian","Indonesian","Italian","Japanese","Klingon","Korean","Latvian","Lithuanian","Malay","Maltese","Norwegian","Persian","Polish","Portuguese","Romanian","Russian","Slovak","Slovenian","Spanish","Swedish","Thai","Turkish","Ukrainian","Urdu","Vietnamese","Welsh"]; var LanguageMenu_callback=function(){ }; var LanguageMenu_popupid='__LanguageMenu_popup'; </script>

 

TRANSLATE with

COPY THE URL BELOW

Back

EMBED THE SNIPPET BELOW IN YOUR SITE

Enable collaborative features and customize widget: Bing Webmaster Portal

Back

<script type="text/javascript"> var intervalId = setInterval(function () { if (MtPopUpList) { LanguageMenu = new MtPopUpList(); var langMenu = document.getElementById(LanguageMenu_popupid); var origLangDiv = document.createElement("div"); origLangDiv.id = "OriginalLanguageDiv"; origLangDiv.innerHTML = "ORIGINAL: "; langMenu.appendChild(origLangDiv); LanguageMenu.Init('LanguageMenu', LanguageMenu_keys, LanguageMenu_values, LanguageMenu_callback, LanguageMenu_popupid); window["LanguageMenu"] = LanguageMenu; clearInterval(intervalId); } }, 1); </script>