Yoga slimming during busy hours is more conducive to promoting blood circulation when we exercise at the right time. This kind of exercise can help us exercise well, and moderate exercise can make us passionate about life. Let's watch yoga slimming during busy hours with me.
Take a break from work to lose weight 1 semi-plow against the wall
"Tilling the field" can be called the posture of staying young forever in yoga. We can make use of the walls and wardrobes at home to properly invert some parts of our bodies every day, which can make our legs more beautiful.
1, put your hips near a wall.
Lean your legs against the wall.
3. The upper body naturally relaxes and lies on the ground for a period of time.
claviform
This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.
1. Cross your hands on both sides of your head, palms inward.
2. Take a deep breath, try to stretch your body in two directions and keep your muscles tight for a second or two.
3. Exhale and relax. Repeat two or three times.
Lizard style
This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly. After doing the stick pose, lie prone.
1, support the mattress with your arms, keep your hips up and keep your legs at about 90 degrees.
2. The chest and chin touch the ground and the arms are straight forward. Take a few natural breaths.
3. Then put your hips back on your heels and have a rest.
Single lotus exercise
Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.
1, 100. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.
2. After slowly recovering the left leg, massage the knees and ankles with both hands.
3. Change the right leg and gently press the right leg according to the movement of the left leg.
4. Repeat the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.
Caterpillar extension bar behind the chair
It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen.
1, put your hands on the back of the chair and keep your legs together and straight.
2. Inhale, raise your head, and contract your back muscles so that your back collapses as much as possible. Breathe naturally and hold for a few seconds.
3. Exhale, bow your head, arch your back upwards and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.
4. Repeat five or six times.
Take time out of your busy schedule and lose weight through yoga. 2 1, side spin half down.
Efficacy: strengthen myocardium, slim waist, exercise abdominal muscles and lengthen spine.
Answer: Sit up straight, knees bent, feet hip width apart, flat on the ground, and put a ball or yoga block (or a towel rolled into a tube) between your knees. Put your arms on your chest, shoulder height.
B: Turn left, exhale at the same time, and lean back, about half the distance from the ground. Knees hold the ball and gluteal muscles tighten. Inhale, lift and sit up straight. Then the body rotates to the other side and leans over. Repeat 3 times.
2. Lift the leg bridge
Efficacy: strengthen gluteal muscles and thigh muscles, lengthen pectoral muscles and gluteal flexors.
A: Lie on your back, knees bent, feet apart, hip width apart. Exhale, lift your hips up, and bend your elbows under your hips to support your arms. Inhale, at the same time, keep your left leg straight up and your toes straight.
B: Exhale, lower your left leg below the knee of your right leg, and try to tiptoe. Inhale and lift your legs. Do five leg lifts, then put your feet back on the floor and change your legs to do the same thing. After the whole set of movements is completed, put your hips down on the floor, put your knees on your chest and stretch your back muscles.
3, sideways from both ends
Efficacy: slim waist, lift hips and beautify legs.
Lie on your left side, stretch out your left arm and put your right hand behind your head. Heels together, toes straight. Exhale, feet off the ground 10 ~ 25 cm, torso bent, head up at the same time. Avoid hunchback. Inhale and lower your legs, head and torso. Repeat 6 times, and the other side repeats 6 times.
4. Hold your hips high.
Efficacy: strengthen arm muscles, close hips and slim waist.
Answer: Lie on your left side with your legs in line with your torso. The left elbow supports the body and the arms are at right angles. Put your right hand on your hips, your right leg in front of your left leg, your feet flat on the floor and your knees up.
B: Exhale, at the same time, raise your hips, push your right leg hard along the floor, tuck your abdomen upward as far as possible, and tilt your upper body slightly toward the floor. Inhale, lower your hips and retract your right leg to the starting position. Repeat for more than 2 times before doing the other side.
5. Abdominal rotation
Efficacy: abdomen, flexible spine.
A: Lie on your back with your knees bent 90 degrees and your arms extended to your sides to shoulder height. Knees together, slowly lower to the right and exhale.
B: Inhale, slowly return your knees to the center, then exhale and lower to the left. Don't let your knees touch the ground, but hover in a high rope about 15cm from the ground. Rotate alternately for 6 times, then put your knees close to your chest and relax.