瑜伽“英雄式”6大好处和姿势详解，除了雕塑体态还能帮助抑制食欲

瑜伽一直以来都备受推崇，被众多女性及明星视为健身运动的首选。简单的几个瑜伽姿势不仅能塑造完美的体态，更能带来身心灵的放松。特别是「英雄式（勇士式）」，它有助于提升专注力，增强体能，培养英勇的心态。这个体式与弓箭步息息相关，通过简单的姿势调整就能完美衔接英雄式。

Space瑜伽老师Stacy亲自示范了「英雄式」的正确姿势和变化式。这些姿势不仅有助于改善体态和伸展全身肌肉，还能促进胶原生长，使肌肤更富有弹性。这些好处不容忽视，快快收藏并加入练习吧！

瑜伽「英雄式」的好处：

1. 塑造紧致手臂线条

• 将双手向上延伸，有助于拉伸手臂线条、强化腋下肌群，并改善驼背圆肩问题，缓解肩颈酸痛。

2. 强化大腿和髋关节肌群

• 「英雄式」的关键在于全身伸展，同时稳定髋关节和大腿前侧肌肉，重点是保持身体直立，有效地进行伸展。

3. 锻炼前脚支撑能力

• 在拉伸过程中，后腿主要负责支撑工作，这有助于身体重心转移，并强化臀部和大腿肌肉。

4. 促进胶原蛋白增长

• 最近的研究表明，有意识地拉伸肌肉可以促进胶原蛋白增长，保持肌肉弹性。

5. 训练核心力量集中

• 在伸展时，正确的动作能集中力量于腹部，提高身体平衡感和专注力。

6. 抑制食欲

• 姿势拉伸下腹部，刺激胃部扩张受器，有助于降低食欲，无损身体健康。

瑜伽「英雄式」不同版本的正确姿势：

「英雄式一」分解动作：

• 双脚打开，右脚在前，左脚在后，右脚趾向右前方，左脚趾稍微向前斜45度。
• 吸气，将手臂垂直向天空延伸，打开胸口，保持15秒左右。
• 结束时，交换脚的位置。

「英雄式二」分解动作：

• 双脚打开，右脚在前，左脚在后，右膝弯曲，左腿伸直，头转向右手指，保持5-10个呼吸，然后交换。

「瑜伽英雄式」的变化姿势：

1. 仰卧英雄式：

   • 通过仰卧姿势，放松双腿，伸展肩颈和腹部，提升消化功能，增加身体柔软度。

2. 坐姿扭转式：

   • 通过温和的扭转动作，增加脊椎的柔软度，改善紧绷的脊椎、大腿等问题。

不适合做「英雄式」的人：

• 患有腹泻、心脏病、高血压的人不适合练习该体式，应征求医师或专业瑜伽老师的意见。

这些瑜伽「英雄式」不仅有助于锻炼身体，更能带来身心健康，但务必在适宜的情况下练习，以确保身体的安全和健康。

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