速效瘦身美體瑜伽

PART1 從生活習(xí)慣開(kāi)始的瘦身美體瑜伽
固定作息習(xí)慣...............................................................002
制定目標(biāo)，使瘦身行動(dòng)更加有效................................. 002
量身設(shè)計(jì)瑜伽瘦身美體計(jì)劃........................................ 003
做一份美體日記...........................................................004
事半功倍，促進(jìn)新陳代謝的準(zhǔn)備動(dòng)作.......................... 005PART2 不動(dòng)也減肥的靜瑜伽
左右經(jīng)絡(luò)調(diào)息法...........................................................012
胸式呼吸......................................................................014
完全式呼吸..................................................................015
簡(jiǎn)易坐..........................................................................016
金剛坐..........................................................................018
至善坐..........................................................................020
蓮花坐..........................................................................023
仰臥扭腰式..................................................................026
脊柱扭轉(zhuǎn)式..................................................................029
躺臥式..........................................................................032PART3 輕微活動(dòng)，速效燃脂的瘦身瑜伽
山式.............................................................................036
雙角轉(zhuǎn)動(dòng)式..................................................................038
拜日式..........................................................................040
摩天式..........................................................................046
風(fēng)吹樹(shù)式......................................................................049
鷹式.............................................................................052
駱駝式..........................................................................055
靠墻頭倒立式...............................................................058
蝗蟲(chóng)式..........................................................................061
手杖式..........................................................................064
磨墨式..........................................................................066
腰軀轉(zhuǎn)動(dòng)式..................................................................069PART4 針對(duì)腿部，塑造纖長(zhǎng)美腿的瘦腿瑜伽
哈努曼式......................................................................074
牛面變化式..................................................................076
踩單車式......................................................................081
虎式.............................................................................085
單腿旋轉(zhuǎn)式..................................................................088
雙腿旋轉(zhuǎn)式..................................................................091
樹(shù)式.............................................................................095
戰(zhàn)士一式......................................................................098
小腿健美式..................................................................101
單腿站立伸展式...........................................................104
蹲式.............................................................................107PART5 扭動(dòng)腰部，小蠻腰的誘惑瑜伽
簡(jiǎn)易伸展側(cè)腰式...........................................................112
簡(jiǎn)易扭轉(zhuǎn)轉(zhuǎn)動(dòng)式...........................................................115
三角伸展式..................................................................118
門閂式..........................................................................122
船式.............................................................................125
摩天式變體..................................................................128
扭腰舒緩式..................................................................131
扭轉(zhuǎn)式..........................................................................135
坐角式..........................................................................138
轉(zhuǎn)軀觸趾式..................................................................141PART6 活動(dòng)手臂，告別贅肉的細(xì)臂瑜伽
木板式..........................................................................146
戰(zhàn)士二式......................................................................148
海狗變化式..................................................................151
牛面式..........................................................................154
前臂轉(zhuǎn)動(dòng)式..................................................................158
鶴式.............................................................................161
簡(jiǎn)易鳥(niǎo)王式..................................................................165
手臂回旋式..................................................................168
側(cè)斜面式......................................................................170
身印式..........................................................................174
蛇擊式..........................................................................178PART7 胸部UP，打造美乳的豐胸瑜伽
反桌式..........................................................................182
弓式.............................................................................186
上犬式..........................................................................190
跪式后彎成圈...............................................................193
魚(yú)式.............................................................................196
伸展式..........................................................................199
英雄式..........................................................................203PART8 緊致臀部，翹臀的向上瑜伽
貓式.............................................................................206
下犬式..........................................................................209
下犬式變體..................................................................212
扭髖的姿勢(shì)..................................................................216
三角式..........................................................................218
橋式變化式..................................................................221
半弓式..........................................................................225
幻椅式..........................................................................228