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Jingdong book

百日瑜伽：韩国瑜伽教母打造魔鬼身材的百日教程

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Books Fitness & Health Yoga / Body
Jingdong book

百日瑜伽：韩国瑜伽教母打造魔鬼身材的百日教程

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年逾40，拥有18岁童颜、20岁魔鬼身材，拥有产后把2尺8水桶腰变成1尺6小蛮腰的作者崔静雅，用独家秘诀指导你进行外科手术式塑身美体。
1-20天，增强身体柔韧性；
21-45天，恢复上身的弹性；
46-70天，收获S形曲线；
71-90天，再现凹凸有致的身材；
91-100天，塑造坚挺的胸部和锥子脸。
Catalogue

为什么需要100天-1
“百日瑜伽”有如此效果-3
正确、有效地练习“百日瑜伽”的方法-4
PART1 塑造柔韧的身体
下身伸展运动
1天_腿部、膝盖、脚趾放松-8；2天_脚背、脚底、脚踝放松-10；
3天_膝盖下压后送-12；4天_举腿提拉及侧举腿-14；
5天_锻炼髋关节及恢复胯部匀称的动作-16；
6天_脊椎全屈姿势-18；7天_仰卧抬腿及侧抬腿-20；
8天_双手合十动作应用-22；
9天_阔步姿势-24；10天_四肢配合动作-26；
Try More！_为下身肥胖人群准备的特殊瑜伽-28；
上身伸展运动
11天_梳理手指及放松手腕-30；12天_跪坐背后双掌合十-32；
13天_肘部向内放松肌肉-34；14天_翻肘-36；
15天_双臂伸展翻转-38；16天_侧肩后转-39；
17天_背后十指交叉-40；18天_夹臂拉伸肩关节-42；
19天_颈部运动-44；20天_上下伸腰-46；
Try More！_为上身比下身胖的人群准备的特殊瑜伽-47；
PART2 塑造有弹性的上身
缓解脊椎疲劳
21天_脊椎伸展运动-50；22天_婴儿姿势-52；
23天_脊椎摆动姿势-53；24天_卧式压胯-54；
25天_提胯伸腰-56；26天_缓解腰部及肋下肌肉疲劳-58；
27天_坐姿转腰-60；28天_蝙蝠式扭转上身全屈式-62；
29天_眼镜蛇式变形及脊椎扭转-64；30天_站立式上身倾斜-65；
Try More！_为脊椎脆弱人群准备的特殊瑜伽-66
减掉腹部赘肉
31天_腹部呼吸-68；32天_卧式控腿-69；
33天_卧式抬腿画圈-70；34天_卧姿鳄鱼式-72；
35天_仰卧起坐I-74；36天_仰卧起坐II-75；
37天_V字形静止-76；38天_全屈用拳刺激丹田-77；
39天_猫式-78；40天_猫式应用-79；41天_爬行式全屈-80；
42天_全屈式应用-81；43天_牛头式转腹-82；
44天_三角式应用-84；45天_缓解腹部疲劳-85
PART3 塑造S形曲线
减掉腰部赘肉
46天_托下颚俯卧交换抬腿-88；47天_劈腿俯卧转体-89；
48天_背后十指交叉两头起-90；49天_俯卧式对角线抬起-91；
50天_双臂上伸两头起-92；51天_俯卧式转腰拍臀-93；
52天_仰卧式扭膝摆腿-94；53天_眼镜蛇式应用-95；
54天_骆驼式应用-96；55天_坐式转腰-98；
56天_猫式转腰-100；57天_半弓式及弓式-102；
58天_桥形式-103；59天_上下身扭转-104；
60天_站立式转胯-106
减掉肋下赘肉
61天_坐姿鳄鱼式-108；62天_盘腿拉伸肋下-110；
63天_肋下收缩运动-112；64天_鸽式-113；
65天_桥式扭膝-114；66天_仰卧式侧倾-116；
67天_叉腿仰卧转上身-118；68天_俯卧转胯-120；
69天_侧卧踢腿-122；70天_侧卧抬上身-124

PART4 塑造曲线身姿
塑造美腿
71天_单腿站立-128；72天_单腿倾斜-130；73天_静止弓步式-132；
74天_大腿夹球做凯格尔健肌法-134；75天_蝙蝠式-136；76天_牛头式-138；77天_全身伸展运动-139；78天_三角式跷脚站立-140；
79天_侧卧摆腿运动-142；80天_倒立式-144；Try More！_O形腿变直的特殊瑜伽-146；Try More！_X形腿变直的特殊瑜伽-147
塑造美臀
81天_猫式托下颚抬腿-148；82天_爬行式对角线抬腿-149；
83天_爬行式后蹬踢抬腿-150；84天_半桥式-151；
85天_仰卧提臀抬单腿-152；86天_鳄鱼式爬行-154；87天_蚱蜢式-156；88天_燕式双手抱腿-157；89天_站立合掌后仰式-158；
90天_用球做凯格尔健肌法并左右扭转-159

PART5 塑造曼妙身姿
塑造坚挺乳房
91天_合掌互推-162；92天_鱼式-163；93天_伸展驼背-164；
94天_俯卧撑-166；95天_眼镜蛇式应用-168；
Try More！_为乳房过大人群准备的特殊瑜伽-169；
为乳房下垂或平胸人群准备的特殊瑜伽-170
塑造小脸
96天_前后屈颈-172；97天_左右转颈对角线注视-173；
98天_鼓腮转颈-174；99天_向上推脸按摩面部肌肉-175；
100天_练习美丽微笑-176
Book Abstract

谁都可以100天塑造健康完美身姿
“100天内，如果按照本书认真地练习，身体还没有变化的话，可以来找我。”即使不是家庭购物频道的主持人我也敢说这样的话，是因为我对这套已如生命般的瑜伽有着深深的信任。
我第一次接触瑜伽，是在小学四年级。瑜伽这项运动，很早以前便传入我国。在我家，爷爷、爸爸、妈妈、兄弟姐妹、还有比较近的亲戚们中，从小就被视为“天才”的高智商人虽然很多，但我却成为例外，不仅学习成绩很差，而且无限散漫。所以，我有时间在韩医外公那里学习瑜伽。不曾想，随着我的身体柔韧性变好、注意力集中之后，学习成绩也得到显著提高（和优等生无缘的我，中学三年级时居然得了“班级第一，全校第二”。至今我还保留着那张成绩单）。除此之外，我虽然长着一张中学生的脸，身体却已经非常丰满了。所以，学生时代就不断有人问我：“你怎么会有那样的蜂腰？”
让我痴迷瑜伽的第二契机，是大四的时候。有一次，我去参加联谊会时，对坐在面前的男孩一见钟情。他就是我理想中的白马王子。我知道，那时候男孩子心目中的女神，几乎都是“纤腰如握，曲线曼妙”的女孩子。
从那时起，我为了吸引他再次练习瑜伽。经过3个月的饮食调节、认真练习瑜伽，使我的腰围变成1尺6寸。我现在的先生，就是我那时通过汗洒瑜伽练习场而俘获的“那个男孩”。
但是结婚后，作为衣食无忧的妻子，我的身体和心理得到无限的放松，身体渐渐发福。到了怀孕最后阶段，我的体重又增加了20公斤。我对此熟视无睹，抱着“生完孩子体重自然会降下去”的想法，依然大吃特吃。
我如此毫无节制，是因为我和所有孕妇一样，怀着“什么都可以亏，就是不能亏了孩子”的想法。谁料想，我生完孩子，体重下降10公斤后便戛然而止，还因过度肥胖出现小便失禁的现象，甚至到了咳嗽一下内裤就会湿一片的程度。
那时候，我明显感觉到，曾经视我为心肝宝贝的丈夫，似乎对我很厌恶，故意找各种借口，回避与我一起外出。我不敢照镜子，不敢直视自己已经变形走样的身体。曾经开朗的我，开始变得很“宅”。
我甚至认为，自己的女孩时代彻底结束。我把自己在二十几岁就变成惨不忍睹的胖子，全部归咎于生孩子。因此，别说百般呵护孩子，就连孩子正常的饮食，我都懒得去管。
在正常人看来，我患上了严重的“产后忧郁症”。事实上，我只是对自己违章建筑般的身材感到绝望而已，并不是什么忧郁症。并且，我清醒地意识到，再这样继续下去的话，我和孩子之间，必定会死掉一个。这绝对不是我想看到的结果。
为了避免惨剧上演，我决定再次练习瑜伽，并确立了“100天后恢复孕前身材”的目标。第一天，我不间断地练习瑜伽，第二天比第一天再多练一点，第三天比第二天更努力一些……
在饮食方面，我尽可能的不吃方便食品，对三餐以外的零食加以节制。100天后，我真的实现了自己的目标。
即便如此，我并没有满足于现状，接着树立了第二个目标——恢复到少女身材。
于是，我坚持不懈地练瑜伽，实行饮食疗法。200多天过后，我的腰围不仅奇迹般地恢复到1尺6寸，小便失禁的现象也彻底消失，“抑郁症”不治而愈。这就是我的第三次瑜伽挑战记，让我再次见证了瑜伽的魔力。
“教授，练瑜伽真的会减肥吗？是真的吗？”“是不是因为您是专家，所以练起来比一般人更简单更有效？”“我已经有两个孩子了，还能达到和您一样的腰围吗？”
这些是我听得最多的问题。每当有人问我，我都这样回答：“练瑜伽只能使您更健康、更快乐，此外，还能赠送您曼妙的身材！”
大概在我准备硕士答辩论文并认真研究瑜伽的时候，国内开始兴起瑜伽热，并且在眨眼间，似乎不练瑜伽就好像与青春决裂似的。全民练瑜伽，使其蔚然成风，让我偶尔都会产生瑜伽是不是已经沦为减肥手段的疑问。
据说，有一种瑜伽必须在38℃~40℃的高温下练习。这样做的理由是，瑜伽起源于印度，印度的平均温度就是38℃~40℃。要想获得瑜伽的真正效果，练习环境必须与印度相似。此外，对于喜欢蒸桑拿的韩国人来说，让人爽快出汗的瑜伽在减肥方面，似乎也是有效果的。但是，在高温下练瑜伽，对于习惯了四季分明的韩国人，是否科学有效，还是存有疑问的。
瑜伽绝对不是剧烈的运动。任何运动，都是应该结合自身的条件循序渐进的，坚持不懈地练习才会产生效果。如果像印度人一样把瑜伽视为生命，生搬硬套地练习，可能会引起脱水或腰肌劳损等不良症状，那就得不偿失了。
本书中，从不知瑜伽为何物的人都能做的简单动作，到复杂多变的高难度动作，都进行了详细的介绍。细心的读者会发现，本书会出现其他瑜伽书介绍过的动作，会出现略有变化的动作，当然还会出现您从未见过的动作。
我从数以千计的瑜伽动作中，通过研究和实践，选择了自己认为行之有效的动作。其中我还研发了很多动作。西方女子分娩后就洗冷水浴，这对她们来说习以为常，对我们来说却无法想。任何一种运动或者习惯，必须与自身的身体条件及所在环境科学匹配、完美融合，否则，盲目地搬照和模仿只能适得其反。
瑜伽本身就是为了维护人体健康而产生的一种运动。练习瑜伽，会促使血液循环顺畅，治疗便秘，预防脊椎侧弯症、高血压等各种职业病。所以，本书从头至尾，一直将瑜伽的特点与练习瑜伽的目的相结合，有针对性地设计动作和姿势。
通过练习瑜伽，彻底治愈了我的小便失禁和产后“抑郁症”。现在，因腰腹部赘肉难以控制而苦闷的人比比皆是。随着肚子上的“游泳圈”不断扩大，即便我们对穿衣打扮不在乎，但是，因腹部和内脏脂肪堆积诱发的各种疾病，我们还是无法做到视而不见的。腰围的长度和寿命的长度成反比，即便腰围减少1厘米，也许都能让我们的寿命延长几年。因此，在本书中，我对减掉腰腹部赘肉的动作倾注了很多心血。
另外，练习瑜伽可以凝神平心。练瑜伽并且冥想时，会产生叫做Serotonin和Didorphin的荷尔蒙，因此，练习瑜伽可以治疗忧郁症是有科学依据的。另外，为了健康，为了预防疾病而坚持不懈地练瑜伽的同时，还能减肥、塑造身体曲线，可谓一举多得。因此，把类似“我真的行吗”这类想法，干净利落地丢掉，立即从最简单的动作开始，从自身最没有自信的部位认真练习。只要你想，只要你坚持，一定会获得意想不到的惊喜。
相对于其他部位而言，腰腹部比较肥胖的人，在第31~45天的动作更要多加练习。你想要得到理想的效果，那么你第一天练第一天的瑜伽动作，第二天练第一天和第二天的瑜伽动作，第三天练第一天、第二天和第三天的瑜伽动作，以此类推，直至练完一个部分的完整动作。但是，凡事不能过度，欲速则不达。练习瑜伽，必须控制在不过量、不厌烦的限度。我确信，只要科学、适度地练习这套瑜伽，无论男女老少，都会变得健康、年轻，精力充沛，活力四射。
……

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Brand Jingdong book
Brand Origin China

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Yami Free Shipping over $49
Yami Easy Returns
Yami Ships from United States

Shipping

  • United States

    Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

    Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

    2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

Sold by JD@CHINA

Service Guarantee

Yami Cross-store Free Shipping over $69
Yami 30-days Return

Yami-China FC

Yami has a consolidation warehouse in China which collects multiple sellers’ packages and combines to one order. Our Yami consolidation warehouse will directly ship the packages to your door. Cross-store free shipping over $69.

Return Policy

You may return products within 30 days upon receiving the products. Sellers take responsibilities for any wrong shipment or missing items. Packing needs to be unopened for any other than quality issues return. We promise to pack carefully, but because goods are taking long journey to destinations, simple damages to packaging may occur. Any damages not causing internal goods quality problems are not allowed to return. If you open the package and any quality problem is found, please contact customer service within three days after receipt of goods.

Shipping Information

Yami Consolidation Service Shipping Fee $9.99(Free shipping over $69)

Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by JD@CHINA

Service Guarantee

Free shipping over 69
Genuine guarantee

Shipping

Yami Consolidated Shipping $9.99(Free shipping over $69)


Seller will ship the orders within 1-2 business days. The logistics time limit is expected to be 7-15 working days. In case of customs clearance, the delivery time will be extended by 3-7 days. The final receipt date is subject to the information of the postal company.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

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About the brand

Jingdong book

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About the brand

Jingdong book