Yoga, thin belly and Back. Yoga poses use ancient and easy-to-master techniques to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise way to achieve the harmony and unity of body, mind and spirit. Let's take a look at the yoga moves, thin abdomen and back.
Yoga moves thin belly back 1 yoga moves to reduce abdomen 1: boat shape
1, the first method, boat shape, is that this action is very similar to a boat. Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees.
2. inhale. Lift your calf to be parallel to the ground, with your toes facing the sky, and then tilt your upper body backwards at an angle of 45 degrees to the ground. Tighten the abdomen and do key advanced exercises to balance the whole body: exhale, lock the heels, extend the feet at a 45-degree angle, and form a "V" shape with the trunk and feet. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp. Keep breathing naturally. Hold this position for about 10 seconds or longer.
Yoga abdominal reduction II. Ship deformation body
1. And an improved version of boat yoga. Sit flat on the ground with your legs flat and your back straight.
2, the body leans back slightly, so that the weight of the body is transferred to the buttocks, knees are bent, feet are lifted, the soles of the feet are supported by both hands, and the legs are close to the body.
3. Slowly straighten your legs and arms up, keep your toes forward, look at your toes and pay attention to straighten your back.
4. Hold for 30 seconds-1 min.
Thin waist yoga action 3: flat plate
1, the most famous slimming action-flat support. Lie prone on the yoga mat, put your hands on both sides of your chest, touch the ground on your toes, and hold up your body hard.
2. Distribute the strength evenly on the whole palm, and tighten the muscles of the chest, back, abdomen and buttocks to make the body in a straight line.
3. Stretch your head forward and feel that the yoga neck stretches infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.
In fact, it is not difficult to lose weight on our stomachs and backs. Besides paying a little attention to the daily diet, it is also helpful to do some effective exercise regularly. For example, these yoga moves introduced above are good slimming exercises. The action is simple, the site requirements are not high, and no equipment is needed.
Yoga moves thin belly and back 2 1, and the right leg takes a big step backward. At the same time, raise your arms slowly, put your thumb and forefinger together and straighten them hard. He imagined that his arms were infinitely extended upward, his head was tilted back, and his back muscles were fully contracted. Hold 15 seconds, then change the left leg to do the same action, and repeat 10 times. Exercise your back muscles to make your back stronger.
2. Keep your legs close together and keep your feet at a 45-degree angle. Keep your arms straight up until your thumb and forefinger are close together and your body leans back to the maximum extent. Repeat five deep breaths, return to the original position, rest for a few seconds and do it again. If it is not easy to keep balance at first, you can try to reduce the range of leaning back.
3. Legs take a big step forward and backward. As a backhand Guanyin hand, your body leans back slightly, your head naturally sinks backwards, take a deep breath and keep your abdomen tight. Try to keep this action for 20 seconds, then turn around and repeat 10 times, which can help to lose fat at the scapula.
4. When your legs are shoulder width apart, your body is upright, your arms are crossed behind your back, and your body slowly leans forward. Be careful not to bend your arms, but always keep them straight. Keep breathing evenly, lean forward to the maximum, hold 15 seconds, then go back to rest for 5 seconds and then lean forward. If your arm feels sore, you can swing your shoulder and continue practicing.
5. The last action is the stretching action of thin back. At the same time, it has the effect of lifting buttocks and slimming fat on the front side of thighs.
When the body is upright, the right leg extends backward and upward, the right arm hooks the back of the right foot, and the left arm extends forward. Feeling pain in the right back is an effective action, lasting at least 15 seconds, and repeated 5 times left and right.
Yoga moves thin abdomen and back 3 1, caterpillars crawl.
Main-main muscles: vest line and mermaid line.
Action essentials: support the ground with both hands and feet. Bow.
The body is C-shaped, walking slowly on tiptoe, with hands close. Then slowly restore.
Breathing: exhale when you leave, inhale when you recover, and don't hold your breath.
Number of action groups: 3 groups are recommended.
Action times: 20 times in each group.
Rest time: 1 minute.
2, supine leg lifts and belly rolls
Main muscles: vest line and mermaid line.
Action essentials: Lie flat on the yoga mat with your legs bent or straight. Waist and waist stick to the ground. Relax your neck, straighten your toes, do leg adduction, get up quickly and put it down slowly.
Breathing: exhale at the beginning, inhale when you recover, and don't hold your breath.
Number of action groups: 4-5 groups are recommended.
Action times: 20-25 times in each group.
Rest time: 1 min-1.5 min.
3. Lift your hips on your back
Main muscles: vest line and mermaid line.
Action essentials: supine, feet on the ground, feet on the ground. Hands can be placed on the side or crossed on the chest. Tighten your hips, lift your hips and back, bend your knees 90 degrees, and slowly straighten your body until your hips are in a straight line.
Breathing: Exhale when you put it away, inhale when you recover, and don't hold your breath.
Number of action groups: 4-5 groups are recommended.
Action times: 20-25 times in each group.
Rest time: 1 min-1.30 min.
4. Step on the ball to top the hip (difficult)
Main muscles: vest line and mermaid line.
Action essentials: lie on your back, step on the yoga ball with your feet, and control the yoga ball not to let the ball move. Tighten your hips, lift your hips and back, bend your knees 90 degrees, slowly lift your body and push your hips up.
Breathing: Exhale when you put it away, inhale when you recover, and don't hold your breath.
Number of action groups: 4-5 groups are recommended.
Action times: 20-25 times in each group.
Rest time: 1 min-1.30 min.
Step on your back
Main muscles: vest line and mermaid line.
Action essentials: lie on your back on the ground, support your elbows on the ground, and stabilize your upper body. Hips touch the ground, toes are straight, thighs are contracted back and forth, and alternating training is simulated by pedaling the bicycle pedal.
Breathing: exhale when pedaling, inhale when recovering, and don't hold your breath.
Number of action groups: 4-5 groups are recommended.
Action times: 20-25 times in each group.
Rest time: 1 min-1.30 min.
Step 6 cross left and right
Main muscles: vest line and mermaid line.
Action essentials: Lie on your back on the ground with your legs straight. The abdomen is forced to close the left leg, the toes are stretched straight, and the right hand is raised to touch the left foot.
Breathing: Exhale when you put it away, inhale when you recover, and don't hold your breath.
Number of action groups: 4-5 groups are recommended.
Action times: 20-25 times in each group.
Rest time: 1 min-1.30 min.