Give priority to vegetarian food
Generally speaking, there are two kinds of vegetarianism, one refers to foods made of vegetables, fruits and bean products, and the other refers to dairy products and eggs. In the process of practicing yoga, scientifically matching vegetarian food and conditioning the body are good for slim waist.
Reasonable diet
Yoga pays attention to natural diet, and part of the energy consumed in the practice process needs to be compensated by supplementing nutrition. But yoga also believes that the amount of supplementary food should be equivalent to the amount of food intake, which is beneficial to health. Therefore, it is very important to eat moderately. Don't overeat after practicing yoga.
Avoid eating fried food
Yoga believes that cooked food is the best food, which can be quickly absorbed by the human body, while fried food is stupid food, which is not conducive to human health, and has a high calorie, which is not suitable for people who want to lose weight, so try to eat less.
supplement nutrition
Some nutrients are beneficial to the body, and should be supplemented appropriately after exercise, such as vitamins, calcium, iron and zinc. It is recommended to eat more fresh fruits and vegetables and nutritious food.
Vertical torsion of knee
Kneel on the yoga mat, stretch your left leg forward, bend your knees, bend your right leg, straighten your feet, put your hands together on your chest to pray, then slowly twist your waist to the left until your elbow touches your knee, and hold for 15 second. Change the right leg, lunge the left leg, twist the waist to the right, and hold for 15 seconds.
Chair style
Stand up straight, put your head in your hands, bend your upper body forward, look forward, bend your elbows and keep your back straight. Always keep your back straight when you do the movements.
Bending of standing body
Feet apart, shoulder width apart, arms behind your back, stretch back, hold your fingers tightly with your hands, then bend forward slowly, lift your hands up, press down as much as possible, and stretch your back. Pay attention, adjust your breathing, and slowly lower your hands after five breaths.
Posterior wall leg press
Kneel your right leg, support your knees on the mat, then bend your left leg forward, press your hips down and stretch your hips. Then put your left hand on your left foot, tuck in your abdomen, straighten your back, stretch upward, keep breathing for five times, slowly put it down, and repeat the exercise with your left foot.
Before you start practicing thin waist yoga, make sure that you are fully prepared. Especially in terms of physical fitness, if you suffer from diseases such as hypertension, heart disease and arthritis, it is best not to practice yoga. If you want to practice yoga, you need to find a yoga teacher to guide you after you recover.
When practicing, pay attention to dress. If you are a woman, you can wear tights, sweatshirts, etc. If you have the conditions, you can buy yoga clothes that specialize in yoga. In order to avoid inappropriate clothes, resulting in stretching action can not be completed, when buying clothes, we should pay attention to buying elastic and comfortable ones.
To practice yoga outdoors, you should choose a suitable venue, such as a quiet, clean and well-lit place. If you want to practice yoga indoors, you'd better go to a yoga studio, because it is well-equipped and comfortable.
When practicing yoga while lying down, you need to fold the mat several more layers to prevent your head from hitting the ground and getting hurt accidentally. In addition, in order to avoid other unnecessary injuries, try not to force yourself to do difficult movements during practice.
Girls who often wear high heels will find that their calves are thick, and the whole leg shape is not very symmetrical, which makes them look uncomfortable. So how do girls stovepipe? Here is an introduction.
First, the yoga mat doesn't hurt your feet, just lift your heels on your chest.
Step 1: Face the wall, put a big yoga ball on your chest, and lean back to clamp the ball between your body and the wall.
Step 2: Lift the heel for about 5 seconds, and then the sole will land smoothly. After the heel is completely solid, do the next one. This action is repeated about 15 times.
Second, sit still and adjust the pelvis.
Step 1: Sit on the yoga ball, with your upper body straight and upright, and your legs as far apart as possible.
Step 2: Press your knees slightly down to the yoga ball to form an inner eight posture. This means that the upper body leans forward and straightens, holding the posture for about 5 seconds and repeating it for 5-7 times.
Third, lie on your side with your feet holding the ball and practice thigh lines.
Exercise: Lie on your side on the yoga blanket, put the yoga ball between your legs, and adjust your breathing according to the rhythm. Try to lift your legs as high as possible when inhaling, and fall back to the ground when breathing.
Key points: When doing the last action, keep your feet straight and in a tight state, and fold inward. When holding a yoga ball, try to use your legs instead of your feet.
Handheld running sprint
Runners should be very familiar with this position. Although this posture looks familiar, it is definitely different and can effectively shape thigh lines.
Inhale and put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands. Hold this position and take five deep breaths. Then relax your hands on the floor and take back your right leg. Then exchange your left and right legs several times.
Two-handed support cross
Because runners mainly exercise the lower body, it is very important to exercise the upper body strength, especially the hands and shoulders. Let's have a try.
Relax your hands and put them on the right side of your right leg Bend your left knee, put your legs together and lift your hips. So your body is still twisted. Bend your arms, with your right hip on your right elbow and the outside of your right knee on your left elbow. Move your center of gravity to your hands, your feet off the ground, and your left foot straight back. Keep this action, take five deep breaths and then relax.
Double-leg oblique arch type
Stride with your feet apart and your toes tilted upward; At this time, the center of gravity of the body slowly moves to the left, while the arm is raised, the body slowly sinks to the left, the body is straight forward, and the left leg is in a lunge state until the knee is 90 degrees. The whole action lasts 15 second. When you feel pain in the front of your thigh, be sure to hold it down and take a deep breath. Repeat 8 times left and right.
Lateral lizard
This lizard-like variant can exercise your crotch, which makes it difficult for you to exercise normally, and can also improve the flexibility of ligaments.
Start with the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum. Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability. Look ahead and take five deep breaths.