Body-building yoga and weight loss are women's lifelong career. In order to lose weight, all kinds of methods have been exhausted, but healthy weight loss still needs a combination of diet and exercise. So how can healthy exercise achieve the effect of losing weight? Let's take a look at the beauty-loving girls who share the body-shaping yoga movements.
The action of fitness yoga 1 the benefits of fitness yoga
1, thin back
First of all, the athlete needs to hold his chest and abdomen, lie face down on the yoga mat, raise his head and knees up. Then slowly relax your body and keep your hips still. Put your hands on your side and make sure your fingers are pointing outward. Then exhale slowly and lift your upper body. When exhaling, you need to stretch your feet to restore the upper body to the previous action, and then repeat it several times. Through this exercise, you can lose weight effectively.
2, thin waist
First of all, the trainer needs to lie flat on the yoga mat, keeping his whole body relaxed and his knees bent. Then put your feet on the floor and your hands on the roots of your thighs. After taking a deep breath, make the upper body straight through the waist. The soles of your feet should still be close to the floor, and your hands should be straight on your chest to feel the feeling that your muscles are stretched. Finally, when inhaling, slowly lie flat on your upper body and repeat. This exercise can effectively slim the waist.
3. Hip hop music
First of all, the trainer should lie on his back with his arms at his sides and his legs at right angles on the fitness ball. When inhaling, press your hands on the ground, raise your hips, and control your desire with the strength of your legs. Then exhale, slowly relax your body and put your hips down.
Exercise weight loss method
1, split motion time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.
2. Do aerobic exercise to relax.
If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
3. Grasp the crushing time every day to exercise.
People always feel that they have no time to exercise. In fact, "time is like water in a sponge, as long as you squeeze it, there is still some", and so is exercise time to lose weight. Usually, you can grasp the time in your life and do some simple exercises, such as standing on one foot when brushing your teeth and raising your knees with one leg. This action can stimulate the muscles around the abdomen and pelvis and strengthen muscle strength, thus achieving the effect of contracting and tightening the abdomen and calves.
4. Find a partner to exercise with.
Some things are not difficult, but simple things will become difficult as long as they persist. So is exercise to lose weight. So in order to realize your weight loss plan, you can exercise together. When someone exercises with you, you will think that you are not struggling alone, and you will be encouraged to stick to it. In addition, when someone exercises with them, people will unconsciously compare themselves with others. When they find that others have done more than themselves, they will naturally work harder.
5. Make a detailed exercise plan
Everyone is lazy, but if you have a detailed plan and guide yourself step by step, people will achieve their goals. Therefore, making a plan is particularly important for exercise to lose weight. When making a plan, we should balance several kinds of exercise, combining aerobic exercise with anaerobic exercise. The frequency of exercise should not be too dense, but it should not be too low. If you can't master this degree, you can ask a professional fitness instructor to tailor an exercise plan for yourself.
Exercise and lose weight
1, go backwards
Walk backwards and walk at a speed of 120 steps per minute for about 15 minutes. At first, you may be a little uncomfortable and tired, but you will get used to it as long as you keep doing it.
Step 2 lift your legs
When walking briskly, raise one foot as high as possible, and then tuck your knees in your hands for three seconds. Lift your legs, take a step forward and move on. When your feet are raised, don't lean forward and keep your back straight! This action can exercise the muscles around the abdomen and pelvis.
3.x-walking
During walking, when exhaling, lift your right knee and touch your left elbow for three seconds, then return to normal posture and move forward 4-5 steps. Next, touch your right elbow with your left knee for three seconds, then return to normal posture and move forward 4-5 steps. Those who find it difficult to move to one side show their poor balance. Do it 4-5 times more on the side that feels difficult to adjust the body muscle balance.
Step 4 climb the stairs
Focus on your legs. Take two or three steps at a time, move steadily and forcefully, keep breathing balance, and don't run too fast. Climb four or five flights of stairs in a row, then relax your legs and go down the steps to return to the starting point. Repeat the stairs every time 1 hour, and concentrate on training to lose weight. For one hour every day or one hour every other day, the leg will feel sore at first, and it will disappear after a few days.
The action of body-shaping yoga II
Efficacy: keep kidney, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.
1, sitting posture, arch closed, fingers crossed around toes, upper body straight.
2. Vibrate your knees in the direction of the ground and get as close to the ground as possible.
If knees and calves can lie flat on the floor,
Then go on. If you can't reach it, don't rush to practice the next step.
3. Exhale, lower your upper body, and press your elbows against your calves.
Put your forehead on the floor in front of your feet, inhale and stretch your back.
4, inhale, get up and restore. It can be repeated 6- 10 times.
Spinal torsion
Efficacy: It can quickly eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.
1, sitting posture, legs straight forward, arms hanging to the side, upper body straight.
2. Bend your right knee and place your right foot on the inside of your left knee.
3, inhale, the left arm bypasses the right calf, holds the right ankle or instep, puts the right hand behind the hip, and puts the palm on the ground. Exhale, twist your body to the right as far as possible, keep breathing evenly, and stay for 10 second.
4. Inhale, go back to the first step, make a little adjustment, and practice the other side.