Four yoga moves to lose weight
1. Side extension
This is the most basic stretching exercise for running, which can relax the arms and stretch the leg muscles and back muscles.
Methods: Stand normally, slowly separate your legs, two and a half shoulder width apart, turn left with your left foot, turn left with your right foot, and point your toes to the left. Then slowly lower your body to the left, breathe slowly, put your forehead on your calf, tighten your abdomen and put your hands between your legs. You should feel the tension in your back and the pain in your legs. Keep your right foot still and try to walk down.
2. Flexion and extension of one leg
This action is difficult and needs the assistance of others. You can exercise your legs, hips and ligaments.
Methods: At the beginning of sideways unfolding, put your hands on both sides of your right leg, then slowly lift your left leg, bend your knees, grab your toes with your left hand and pull your leg down as far as possible. If the right leg is stressed too much, you can bend it slightly to reduce the physical load. Try to keep your body down, keep breathing for five times, and then change your other leg.
3. Fold one leg before sitting down
This action is good for stretching hamstring muscles and muscles and opening shoulders and chest.
Methods: Sit on the mat, straighten your legs forward, straighten your feet, and point your toes at the ceiling to feel the tightness of your legs. Then bend your right leg and put it on your hips. Sit on the mat with your left hip, and don't leave the mat. Hold the bent right knee with your hands crossed backwards. Press down your body, lower your head and tuck in your abdomen. Don't bend your left leg. Keep breathing five times, and then switch legs.
4. Sit on one leg and lean sideways.
This action can improve the flexibility of both sides of the body and open the shoulders.
Methods: Starting from the action of folding before sitting on one leg, lift your body, cross your hands backwards, hold your right knee, look to the right with your head, open your shoulders as far as possible and hold your chest out. Feel the stretch of your left leg and the tension of your wrist. Keep this action for five breaths.
prescriptive
1, eggs
The first thing to change the diet structure in winter is to eat more protein. Because 30% of the energy contained in protein will be converted into heat and radiated from the body surface, which is 6 times higher than that of carbohydrates. Eggs are the cheapest source from protein, and each egg contains more than 7g of protein.
It is recommended to eat a boiled egg every day, the calorie is only 70 calories, but it is rich in nutrition and protein, which is much better than those "enchanting goods" that are not frost-resistant and not full outside.
2. Fish
Can't you eat meat to lose weight? We didn't climb to the top of the food chain to eat grass! What's more, fish is white meat, rich in omega -3 and protein, which can not only lose weight, but also effectively improve skin inflammation and anti-aging.
Steamed fish can maximize the preservation of nutrients in fish meat and promote fat burning. It's best to eat some every day.
3. Brown rice
If you are in a Chinese restaurant in the United States, when you ask the boss for a bowl of rice, you will get a bowl of pale yellow rice, which tastes rough but very elastic! Yes, this is brown rice, which is very popular in European and American fitness circles. Its nickname is "all-round nutritious food".
If the content of vitamins and cellulose in brown rice is very rich, vitamins B 1 and B2 can completely burn fat and effectively lose weight.
Yoga is very popular now. Many people will go to the yoga studio to exercise, on the one hand, they can strengthen their physique, on the other hand, they can lose weight. Therefore, you can do more yoga exercises at ordinary times, which is harmless to your health. You can achieve a good slimming effect, and you should eat less food with high fat and tears in your diet.
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