Three waist-thin yoga moves, compared with the stubborn fat in the legs, the waist and abdomen are relatively easy to lose weight. Of course, the premise is that your movements are in place and you keep practicing every day. No matter what method you choose to slim your waist and lose weight, persistence is the three most important yoga moves.
3 Waist-Thin Yoga 1 Waist-Thin Yoga 1
Lie prone, straighten your legs, overlap your forearms, and tighten your abdomen. Lift the position above the waist with the strength of the waist and abdomen and leave the ground. Keep your head down and don't lift it. Hold the action 10 second, then put it down and repeat the action 10 times. When lifting, try to lift it to the highest position of the body, which is more effective for waist and abdomen exercise.
Thin waist yoga action 2
1, feet open, about three times shoulder width, right leg bent into a lunge, the angle between thigh and calf is greater than 90 degrees, knees should not exceed ankles, soles of feet should be opened outwards, left foot should be straight, and palms of hands should be attached behind ears.
2. Bend slowly to the right, let the elbow of the right hand touch the knee of the right leg, and feel the stretch of the waist. Don't leave your left leg on the ground, and keep your lower body still. Then return to normal, repeat this action 10 times, then bend your left leg, straighten your right leg and bend your body to the left, and repeat the exercise 10 times. Stretch to the maximum every time you exercise.
3. On the basis of the action 1, the body bends slowly to the right, the right hand holds the thigh, tightens the abdomen, the left hand is lifted obliquely upward to be in line with the body and legs, and the head rotates. Hold this action for 10 second, then go back to the first action and repeat the exercise for 10 times, and then repeat the exercise on the other side, keeping the lower body still every time you stretch.
Thin waist yoga movement three
1, sitting posture, body straight, knees bent, so that knees and chest are at the same height, hands holding the outside of thighs, elbows bent at right angles.
2. The upper body slowly leans back, so that the thighs are at right angles to the body. Hold the thighs with both hands, the soles of the feet leave the ground, and the calves are parallel to the ground.
3. Tighten the abdomen, leave the thighs with both hands, support the whole body with the strength of the waist and abdomen, and keep the calves parallel to the ground. Hold this action for 10 second, then return to the starting action and repeat the exercise for 3 times.
This action can be moved to the abdomen and legs, playing the role of stovepipe and waist. Forward flexion to the position of our abdomen can effectively massage abdominal organs, tighten accumulated fat and loose muscles, and achieve the effect of reducing abdomen and waist. Standing posture can effectively move the muscles of our thighs and tighten the muscles of our legs, thus achieving the effect of stovepipe.
3 Thin Waist Yoga Action 2 Waist Yoga
Torsion of sitting posture:
1, sit on the yoga mat with your legs straight, and put your hands at your sides to prepare.
2. Bend your right knee and step on the outside of your left knee.
3. Slowly twist the upper body to the right and rear, with the left elbow against the outside of the right knee (different hands and feet). Keep normal inhalation and exhalation during the movement, and the inhalation spine extends upward. When exhaling, the abdomen contracts more and the right back is twisted more. Finally, the line of sight can fall to the farthest right rear.
4. After stopping for one minute, go back to the original action to rest, and then change sides to practice. If the left hand pair can't hold the left knee, you can just hold the right knee gently.
Lateral lumbar torsion:
1, sitting posture, right foot straight to the right, left knee bent inward.
2. Straighten the left hand upwards, extend the spine first, and lean the upper body to the right when exhaling; Keep ready when inhaling, and bend sideways when exhaling.
3. When the lower half of the right hand falls sideways with the body, slowly move to the right ankle until the right hand can touch the right foot, put the arm on the floor inside the right foot, and if possible, try to turn the upper body outward to the upper left. I feel that stretching to the side waist is enough. Don't overwork yourself. Then change sides to practice.
arch form
1, prone on the floor, hands flat on the floor at your sides, ready.
2. Bend your knees, grab your ankles with your backhand, keep your knees as close as possible, and don't open them too wide. Inhale deeply, lengthen the spine, exhale, and kick the calf back hard. Imagine kicking your foot into your hand instead of grabbing it and pressing it down.
3. Kick your feet back hard, which will further stretch the upper arm bones, then lift the upper body up with your hands and slowly lift your head, chest and thighs off the ground in turn.
3 thin waist yoga moves 3 Bikram yoga
Because it can consume a lot of calories and excrete a lot of sweat, bikram yoga has the effects of fitness, slimming and detoxification. Bikram yoga is an oven for slimming mm. Bikram yoga can purify the body and speed up blood circulation, thus achieving the goal of losing weight. Even if you stop practicing, as long as you still eat as required, your weight will not rebound.
In a room with a high temperature of nearly 40 degrees Celsius, the imitation and static practice of natural things will further enhance digestion and excretion, and it is also a test and exercise for patience. Apart from physical benefits, bikram yoga can relieve anxiety, treat depression, enter the oven with anxiety, and come out relaxed and happy.
We often hear about the benefits of Bikram yoga. Over time, you will feel hypnotized and your body will become as perfect as bikram yoga. In fact, Bikram yoga has its shortcomings.
For people with long hair, it is recommended not to do bikram yoga too often, otherwise there will be a risk of hair loss. What will happen in a very hot environment is that your muscles will get warmer and you will feel that you can stretch more comfortably than you should.
Excessive stretching can damage tendons and ligaments and lead to long-term problems, such as excessive joint osteoporosis. At the same time, doing any strenuous exercise, including yoga, in an overheated environment is harmful to people's health. Bikram yoga can lead to dehydration, heat exhaustion, heatstroke, thermal spasm and even heart failure.
High temperature yoga, action arrangement
In the high-temperature yoga series, the yoga master kept the original 26 poses of Hada Yoga and arranged them scientifically. These 26 movements are scientifically arranged according to the characteristics of human muscles, ligaments and tendons.
Yoga masters believe that if the practitioner jumps to the15th movement without preparing the relevant muscles, the result will be as unpleasant as doing a back flip in a hurry. So when practicing, you should follow the coach's instruction sequence, otherwise you will make mistakes.
High temperature yoga charm
High-temperature yoga requires practitioners to practice at room temperature of 35℃ to 42℃, because yoga masters believe that it is easy to get hurt when practicing yoga without heat, which is like heating a piece of steel, and you can easily turn it into your imagined shape with a hammer, but there is no way to change the shape of steel without heating.
Advocates of high-temperature yoga believe that this kind of exercise can restore the body to a balanced state within 90 minutes, so that the whole body can be exercised, and 65,438+0,000% of fresh blood filled with oxygen can be systematically transported to all parts of the body to restore it to a healthy and natural working state.
In this way, even if the body is very short of exercise at ordinary times, it is easier to complete different stretching actions and it is not easy to get hurt. Therefore, high temperature yoga is very suitable for beginners or people who lack exercise for a long time.
Effect of high temperature yoga
1, weight loss (significant effect on obesity caused by histiocytosis).
2, burning body fat (through high temperature exercise to achieve this effect).
3. Enhance the function of heart, lung and kidney (achieve this effect by practicing breathing and whole body exercise).
4, increase the flexibility of the body, reduce the feeling of pain, reduce the chance of injury.
5, adjust personal emotions and pressures, so that the mood is peaceful and optimistic.
6. Promote metabolism, enhance immunity and improve joint flexibility.
7, stimulate the lymphatic system, expel toxins from the body, quickly eliminate fat, and make the skin bright and shiny.
8. Balance diet and regulate endocrine.
9. Promote sleep by regulating stress.
10, promoting blood circulation.
High temperature yoga is very helpful for physical exercise, body shaping and health. The greatest effect of high-temperature yoga on human body is its detoxification process. Through the practice of temperature and speed, the sweat of human body is several times more than usual, and the excess fat in the body is discharged through sweat, thus playing the role of detoxification and fat elimination.
The duration of a high-temperature yoga class is about 90 minutes, the movement arrangement is basically fixed, and the practice movements must be practiced one by one in order. After 90 minutes of practice, the body can reach a state of balance.