Those of us who lose weight through exercise should know that before doing exercise, we need to do some warm-up exercises, so before practicing yoga, we also need to exercise, that is, do some warm-up exercises before yoga, so that we can relax first and then continue yoga practice. You should do some warm-up exercises before doing yoga.

1, yoga warm-up action

The first warm-up action of yoga is to turn your head, bow your head when exhaling, stretch your neck muscles, and keep your chin close to your chest. When inhaling, turn your head clockwise from the right side and then return to the starting position. Then raise your head and adjust your breathing. Inhale again, raise your head back, stretch the mandibular muscles, and turn your head counterclockwise from the left when exhaling. When you turn your head, you should know how to control it, especially when you are at the front, back, left and right points. You should stretch as much as possible and stay for a short time.

The second warm-up exercise of yoga is to turn your body, stand with your legs shoulder-width apart, with your knees slightly bent, your back straight, your hands drooping, and your wrists should not be forced. When inhaling, shake your arms, turn left on your upper body, then turn right, and keep breathing evenly. The feet should be steady, the spine should be the axis, and the movements should be rhythmic. Yoga warm-up action 3 is to relax the hips and pelvis. Sit with your feet facing each other, with your knees apart and your hands on your knees. When exhaling, press your knees with your hands, keep the rhythm when pressing, and consciously tell yourself that the exhaust gas in your body has been discharged by Dantian.

Yoga warm-up action 4 can relax shoulders, waist, knees and ankles. Try to open your legs when sitting, and support your upper body from behind with your hands after bending your legs. Exhale is when your legs lean to the right. Inhale and return to your position, then tilt your legs to the left when exhaling. Keep your hips still and practice on the left and right sides in turn. Many friends will find a lot of movements when they start practicing yoga, which is difficult to do. The reason is actually that there is too little exercise, so you can get used to it with more practice.

The charm of practicing yoga is that it can bring physical and mental changes to practitioners, let practitioners experience progress and growth in the process, and guide themselves to move forward. However, everything needs persistence. Good warm-up exercise can pave the way for formal exercise.

2. the benefits of doing yoga

1, reduction and remodeling

Yoga can help us lose weight. Generally, after practicing yoga for a period of time, we won't feel hungry so easily and eat healthier food. It can also speed up the body's metabolism, help the body detoxify and lose weight as soon as possible, or keep fit and make it more perfect. In addition, yoga can keep posture balance and exercise joints, spine, muscles and ligaments in all parts of our body. They are all in good condition, and they can prevent diseases such as cervical spondylosis while becoming elegant.

2. Beautiful and beautiful

Yoga can help us reduce facial wrinkles and make our faces look like "thin faces". The reason for this is that we are usually upright because of the handstand action of yoga. Because of gravity, our facial muscles are always in a state of pulling down, and will relax after a long time. Practicing yoga handstand for a few minutes every day can reverse this phenomenon and make facial muscles regain their youthful luster, reduce wrinkles and increase their elasticity.

These are the benefits of yoga that we introduced to you. Of course, yoga has many other benefits, such as increasing resistance, improving hearing and eyesight, enhancing self-confidence, relieving fatigue, releasing stress, promoting blood circulation and enhancing physical strength and flexibility. Conditional friends can consider practicing yoga.

3, the method of exercise breast enhancement

First, kneeling and chest expansion

1. Kneel on the mat, put your hands on the ground at the back of your body, and lift your head back when you hold your chest out.

2. Keep still 15 seconds -25 seconds, and slowly return to the original position.

Second, chest stretching exercise

1. Hold the wall with your left hand, keep your arms parallel to your shoulders, keep your upper body upright, raise your head, take a step with your right leg, and twist your body to the right.

2. Hold the static posture 15 seconds -25 seconds, return to the starting posture and switch to the other side.

Third, kneel chair push-ups

1. Women with low strength can use a chair with shoulder width or slightly wider, put their hands on the chair surface, do push-ups, droop as much as possible, fully lengthen the chest muscles, pay attention to the chest falling on the edge of the chair, and then lift it up hard.

2. Do 3 groups, and each group will do 12- 15 times. Exhale when you exert yourself and inhale when you recover.

Fourth, chest stretching exercise.

1. Stand up straight, put your hands behind your back, keep your arms straight, and raise your head slightly.

2. Hold still 15 -25 seconds and return to the starting position.

Five, supine weight-bearing pull-ups

1. Lie flat on the mat, hold heavy objects (such as mineral water bottles) with both hands and stretch on the ground. Slowly straighten your arm to the top of your head, perpendicular to your chest, and tighten your elbow inward.

2. This cycle 12- 15 times, ***3 groups.