Why do many people say that yoga is one of the best ways to lose weight? There must be a reason. Yoga can exercise the flexibility of the body, relax the body to some extent and relieve stress. Let's take a look at the healthy principle of yoga.
Health Principles of Yoga 1 Clinical experience of Indian Yoga Institute and Washington Yoga Institute in treating obese people shows that all obese people have some similar habits:
1, overeating.
I eat most of the time.
3. Eat quickly and don't chew fully.
4. Go to bed immediately after supper.
5. Lack of time for labor or exercise.
Since the establishment of 1998, the Yoga Fitness Teaching Base of Guangzhou Medical College has applied modern medical theories in training and teaching, and conducted in-depth research in psychology, physiology and biochemistry. Now, according to our experience, we will introduce yoga fitness:
Methods and principles:
Correct breathing method
In modern life, people often feel short of breath because of nervousness or excitement. Yoga advocates diaphragm breathing (chest-abdomen breathing), and the slower the speed, the better. Weight loss principle of yoga breathing;
1, which has a good regulating effect on cerebral cortex and subcortical center, autonomic nervous system and cardiovascular system, normalizes the function of appetite control brain (feeding center) and prevents overeating.
2. Massage the abdominal organs to realize the self-regulation of visceral activities. Such as strengthening gastrointestinal peristalsis and enhancing pancreatic function, and promoting the secretion of digestive enzymes that dissolve fat.
3, can relax muscles, accelerate blood circulation throughout the body, and is conducive to fat decomposition.
4. Strengthen abdominal muscles and remove abdominal fat.
Slow aerobic exercise
Yoga posture practice is to cooperate with the rhythm of breathing, stretch around the spine and complete various postures. This method emphasizes "dynamic and static combination". In the process of practice, people's spirit, shape and qi (spirit, body and qi) are actively combined, strengthening tendons, bones and muscles outside, and nourishing essence, qi and spirit inside. Through yoga posture practice, we can adjust, improve and improve the electrical activity of brain cells, which is beneficial to the brain to control and regulate the functions of various organs, especially the endocrine system. The effect of losing weight is not only obvious but also lasting, and it can also improve the body (body shaping and beauty). Yoga is different from aerobic exercise. Aerobics makes muscles and internal organs in a state of extreme tension, while yoga can slow down metabolism, relax life system and produce the greatest beauty and body-building effect.
The difference between yoga practice and aerobic exercise
Yoga VS aerobic exercise
trait
Concentrate and stretch slowly within your ability to achieve physical and mental harmony. Mechanical movement of the body.
affect
Gastric contraction caused by chronic overeating; Remove "orange peel-like" fat; Balanced development of body and limbs. Muscular.
Physical and mental state (after exercise)
Comfortable, peaceful and energetic; Sleep time is reduced and quality is improved; The diet is light and the amount of food is reduced. Physical exertion, muscle fatigue, need a long sleep to restore physical strength; Appetite increases, and food intake increases.
Complete relaxation and rest Obesity is a psychosomatic disease. Because of its bloated posture, many people are prone to inferiority and negative emotions, such as tension, anxiety, fear and lack of self-confidence. When you are nervous and anxious, you can calm yourself down by eating, drinking or using sedatives, and unconsciously form bad habits in life. Yoga meditation and relaxation can adjust the psychology and physiology of obese people, so that they can establish a healthy outlook on life, better understand themselves, accept themselves and grasp themselves; Have some insight and self-control about the bad habits in life. The data released by the Medical University of Michigan and the University of California once set off a wave of meditation. Major hospitals use meditation to treat psychosomatic diseases such as mental anxiety, heart disease, hypertension, diabetes and obesity. According to the experimental results, the effect of meditation and relaxation is three times that of sleep, and it is concluded that "modern society is a stressful era, and how to make human tissues get full rest should be closely related to medical care."
Physiological and biochemical activities of the brain during meditation;
1, the waveform on EEG reflects that the cerebral cortex is in a quiet state. This active state of internal inhibition is conducive to the regulation, recovery and improvement of brain function, and a series of effective changes will take place in the hypothalamus-pituitary-adrenal axis system, thus showing a holistic impact.
2. The secretion of some nerve media in the higher nerve center of the brain increases, such as 5- hydroxytryptamine and endorphin, which can make people feel refreshed and happy. 3. Scientists in the United States and Germany have found that pl and PDK-4 can trigger the hibernation gene, control or "switch" the internal mechanism of the human body, and make the hibernating body burn fat instead of relying on carbohydrates. Experiments show that during meditation, breathing and heartbeat slow down, blood pressure drops, whole body oxygen consumption decreases, oxygen saturation reaches 100%, and the brain and internal organs enter a state of rest. It can be seen that meditation is similar to "artificial hibernation" and has therapeutic significance for obesity and its complications, and the principle of health care and beauty is also included.
Scientific eating habits Eating habits have a great influence on people's body and mind. Yoga divides food into three categories:
Inert food: fried, barbecue, various condiments, desserts, drinks, etc. These foods will not only bring obesity, but also make people depressed. Genetically modified foods: including all kinds of foods containing spicy condiments (whether vegetarian or non-vegetarian). Regular consumption will make people strong-willed, irritable, noisy, aggressive and impatient. Pleasant food: Fresh, delicious and nutritious dishes cooked with a small amount of spices and seasonings. Losing weight is advocated by yoga.
Edible principles and precautions:
1, chew slowly.
Try not to eat dinner before going to bed.
3. Keep your appetite below the required amount (preferably 80%).
4. Don't drink water when eating, and drink it half an hour after meals. Drink 10 ~ 15 glasses of water every day.
5, do not eat inert, denatured food.
6. Yoga diet and fasting therapy are better if they are carried out simultaneously with breathing, posture exercises and meditation.
Yoga is a combination of medicine, science and philosophy It is necessary to be sensible and sensible, but also to practice rationally. "Bodybuilding body" not only refers to exercising a good figure, but also includes beautiful skin, healthy body and abundant energy. Yoga is to achieve the effect of physical fitness through spiritual cultivation and physical exercise, combined with correct diet and living habits.
Yoga 2 1 health principles, breathing:
The unique breathing training method in yoga practice, because breathing is deeper and longer than usual, completely increases the supply of oxygen, purifies blood and strengthens lung tissue.
When breathing correctly, breathing is calm and the excitability of cerebral cortex is low, which can effectively regulate the brain that controls appetite and prevent overeating. This is equivalent to the effect of fenfluramine in diet pills, which acts on the satiety center of the feeding center, reduces the excitability of nerves, reduces the excitability of people to food and the impulse of overeating, and has no side effects brought by drugs.
In the process of breathing, the diaphragm moves up and down, which improves the massage and self-regulation ability of internal organs, strengthens the peristalsis function of intestinal tract and effectively prevents constipation, which is equivalent to the role of laxatives.
Breathing method accelerates blood circulation with its unique breathing exercise mode, and the amount of oxygen delivered by blood in unit time can be increased, thus creating conditions for aerobic metabolism during exercise.
Because some special breathing methods in yoga breathing require continuous movement of abdominal muscles, such as compound breathing and pump breathing, it can effectively exercise the abdomen, mobilize abdominal fat and play a role in losing weight.
2.Pose method.
First of all, yoga posture is a kind of whole-body exercise, which not only moves to the large muscles and muscle groups of the body, but also moves to the small muscle groups of the body, thus avoiding the disadvantage that various parts of the body can not be exercised due to excessive local burden in general exercise, so that some parts of the body that are easy to accumulate fat can also be effectively stimulated, such as women's waist, buttocks and thighs, men's waist, abdomen and chin, thus avoiding the formation of local "fat".
In addition, yoga posture exercises make muscles stretch longitudinally as much as possible, which can reduce fat around cells, improve material circulation, promote cell division and renewal, and adjust the metabolic rate that slows down with age.
Maintaining the speed of body metabolism can consume excess fat in the body, reduce body fat weight, lower body mass index, and achieve the purpose of losing weight and controlling weight.
Yoga movements are mostly slow and continuous stretching with low intensity. The contraction modes of skeletal muscle include centripetal contraction of active muscle, eccentric contraction of antagonistic muscle and isometric contraction of active muscle and antagonistic muscle. The tension during contraction is small and the speed is slow, so the muscle fibers are mobilized in turn during exercise, and the mobilization of slow-moving units is mainly the contraction of slow muscle fibers. Long-term practice of yoga will cause adaptive hypertrophy of slow muscle fibers and disuse atrophy of fast muscle fibers. As we all know, slow muscle fibers are thin in diameter and small in volume, while fast muscle fibers are thick, so the overall effect of muscle adaptation brought by yoga exercise is to reduce muscle volume.
1. Yoga exercise lasts for a long time, and a complete exercise needs 1 more hours. It belongs to the exercise of aerobic metabolism in the energy supply continuum.
In yoga practice, the role of phosphate system and glycolysis system is relatively limited, resulting in less fatigue substances such as lactic acid, and the exercise fatigue and fatigue are relatively light. Practitioners can practice for a long time with a happy mood and relaxed feeling.
In addition, in the process of yoga practice, muscles always contract and relax alternately, which increases the amount of blood flowing back from veins in muscles and ensures the full perfusion of muscle blood during practice. In addition, yoga emphasizes breathing, so that the muscles of practitioners can get enough oxygen for aerobic metabolism.
The energy source in yoga is basically the aerobic oxidation of fatty acids and blood sugar. Because of the long exercise time, many actions are repeated continuously, which consumes a lot of energy, and the oxygen supply is sufficient to ensure aerobic oxidation, so it can effectively activate the solid fat in the body and reduce blood sugar and blood lipid.
2, the method of yoga health
In modern life, people often feel short of breath because of nervousness or excitement. Yoga advocates diaphragm breathing (chest-abdomen breathing), and the slower the speed, the better. Weight loss principle of yoga breathing;
1, which has a good regulating effect on cerebral cortex and subcortical center, autonomic nervous system and cardiovascular system, normalizes the function of appetite control brain (feeding center) and prevents overeating.
2. Massage the abdominal organs to realize the self-regulation of visceral activities. Such as strengthening gastrointestinal peristalsis and enhancing pancreatic function, and promoting the secretion of digestive enzymes that dissolve fat.
3, can relax muscles, accelerate blood circulation throughout the body, and is conducive to fat decomposition.
4. Strengthen abdominal muscles and remove abdominal fat.
Physiological and biochemical activities of the brain during meditation;
1, the waveform on EEG reflects that the cerebral cortex is in a quiet state. This active state of internal inhibition is conducive to the regulation, recovery and improvement of brain function, and a series of effective changes will take place in the hypothalamus-pituitary-adrenal axis system, thus showing a holistic impact.
2. The secretion of some nerve media in the higher nerve center of the brain increases, such as 5- hydroxytryptamine and endorphin, which can make people feel refreshed and happy.
3.pl and PDK-4 can trigger the hibernation gene, control or "switch" the internal mechanism of the human body, so that the hibernating body no longer depends on carbohydrates and burns fat instead. Experiments show that during meditation, breathing and heartbeat slow down, blood pressure drops, whole body oxygen consumption decreases, oxygen saturation reaches 100%, and the brain and internal organs enter a state of rest. It can be seen that meditation is similar to "artificial hibernation" and has therapeutic significance for obesity and its complications, which also includes the principle of health care and beauty.
3, yoga health tutorial
First, the fire constitution:
The physical characteristics of such people are emaciated; Hot palms and feet; Heart fire, heat and boredom, insomnia, dry stool and yellow urine; I don't like spring and summer, but I like cold drinks.
Yoga regimen:
1. Mental conditioning: This kind of people are irritable and often upset. This is the reason why fire disturbs the spiritual root, so we should follow the health care method of "hiding the spirit of wisdom yoga inside". Strengthen self-study and self-cultivation, and form the habit of calmness. Take less part in compulsory sports and other activities.
2, diet aftercare: eat more light food, such as: glutinous rice, sesame, honey, dairy products, tofu, fish, vegetables and so on. Conditional people can eat some nourishing food, such as sea cucumber, tremella, Cordyceps sinensis and so on. And eat less spicy and dry products.
3. Choose yoga practice: healthy practice in a quiet background; Such as meditation, meditation, meditation practice, etc. It is not appropriate to exercise excessively, but to nourish the liver and kidney.
Second, water-based physique:
This kind of person is white and fat, or pale, with cold hands and feet; How long urine, how thin stool, afraid of cold and cold; Like warmth.
Yoga regimen:
1, mental conditioning: such people often show bad mood, happiness and sadness because of lack of yang; Such people should be good at adjusting their emotions, listening to music and wandering outdoors.
2, diet nursed back to health and eat more aphrodisiac foods, such as beef and mutton, porridge and so on. Especially in summer, every volt should be supplemented appropriately to strengthen the yang of the human body.
3, choose yoga practice: people with large physique should strengthen physical exercise in spring, summer, autumn and winter, and can carry out outdoor sports; In yoga practice, take more deep breaths, choose the body to adjust the posture combination comprehensively, and increase the momentum appropriately according to the physical endurance.
Third, physical quality:
Those with dark complexion, dark lips, dry skin and dark eyes are mostly those with blood stasis constitution.
Yoga regimen:
1, choose yoga practice: do more dynamic exercises that are beneficial to hard work, such as postures under the force of qi and blood; The meridians of the body can make all parts of the body active, which is a * * * choice to help qi and blood run.
2, diet aftercare: often eat foods that promote blood circulation and remove blood stasis, such as peach kernel, black beans, rapeseed, vinegar and so on. Often cook some hawthorn porridge and peanut porridge. You can also choose some drugs for promoting blood circulation and nourishing blood (Radix Angelicae Sinensis, Radix Salviae Miltiorrhizae, Radix Rehmanniae, Sanguisorba officinalis and Cortex Acanthopanacis) and broth to drink.
3. Consciousness adjustment: keep the concept of yoga and guide yourself more; Knowing how to think in yoga can balance yourself as a whole.
Fourth, the wind constitution:
Obesity, muscle relaxation, overeating and heaviness are the obvious characteristics of phlegm-dampness constitution.
Yoga regimen:
1, environmental regulation: avoid the invasion of rheumatism in rainy season; Not suitable for living in a cold and humid environment.
2, diet adjustment: you should eat more spleen and dampness; Foods for eliminating phlegm and dampness, such as white radish, lentils, Chinese cabbage, broad beans, onions, laver, ginkgo, adzuki beans, etc. Eat less fatty, sweet and delicious products, drinks and alcohol, and don't be too full at every meal.
3, choose yoga practice: people with wind constitution, because of the pressure, most of them are obese and tired, so they should insist on walking, jogging and other activities for a long time, and the amount of yoga practice activities should gradually increase momentum, so that loose skin can gradually transform into strong and dense muscles under the background of appropriate elastic force transformation.
No matter what kind of physique you belong to, you should insist on maintenance and pay more attention to healthy life. According to their own situation, reasonable exercise, effective diet and perseverance can maintain human function, gain * * *, enhance physical fitness and prolong life. Everyone needs to pay attention to their health care and physical conditioning.
4, yoga health skills
1，asana
There are also many yoga poses suitable for beginners, which are easy to get started.
In addition, yoga poses can enhance strength, flexibility, balance, stretch and relax muscles.
Step 2 breathe
When you feel stressed, take a deep breath. Breathing is an important part of yoga.
By controlling your breathing, you can calm your mind. So, practice breathing!
Step 3: Meditate.
Regular meditation can cultivate inner peace.
If time is tight, it is also helpful to set aside 5 minutes to practice meditation every day.
Be friendly and be patient.
Friendly and patient. You will find that everything around you has become beautiful!
This is also an activity that you can practice every day. Be friendly and patient with family, friends and colleagues!
5. Take care of yourself
Be kind to yourself. Love yourself. Committed to being a better self.
When you learn to take care of yourself, you will be more attractive to others. Take care of yourself every day!