Many female friends want to lose weight by practicing yoga, but we all know that no matter which way to lose weight, it needs to be done step by step. So what can yoga do to lose weight?
Yoga slimming abdominal exercise 1 slimming yoga types
Yoga qigong
Hada yoga is suitable for people who have never practiced yoga and learn from the basics. This kind of yoga action covers standing posture and sitting posture, combined with breathing and meditation, which makes people integrate body and mind and promotes body fat burning.
Kundalini yoga
Kundalini yoga is suitable for people who have high work pressure, have no leisure time to exercise and want to cultivate themselves. Keep practicing and use breathing: posture can activate the system and organs, awaken the inner energy, and reach the state of clear mind and understanding. If you want to lose weight, you can also practice this yoga.
Birkeland yoga
Berkelam yoga is suitable for those who dare to challenge and improve their flexibility by practicing difficult movements. A * * * includes 26 poses, and each pose needs 10-60 seconds of practice. Through practice, you can burn fat and make your figure more beautiful.
Ai Jia yoga
Anjia yoga is suitable for people with good physical flexibility and physical injury, because it can promote physical recovery and continuously increase the flexibility of the human body. Pay attention to your body posture when practicing.
Astin Jia yoga
Astaing plus yoga is suitable for people who want to improve their balance and flexibility by practicing yoga. It is a kind of yoga that can improve their concentration and self-control, and is deeply loved by athletes and sports enthusiasts.
Thin belly yoga exercise
Step 1: Stand up straight, keep your hands close to your thighs, keep your body perpendicular to the ground, and then spread your legs to shoulder width.
Step 2: Bend your knees, stretch your arms forward, palms down, and then adjust your breathing for 5- 10 seconds.
Step 3: press your body down, head to the ground, stretch your hands forward, straighten your arms and abdomen for 20 seconds.
Step 4: restore the upright posture, bend your knees, extend your arms to both sides, palm down, tighten your waist, and hold on for 10 second.
Step 5: Bend your elbows and knees, put your hands together, then turn into a pagoda, and hold it for 10 second.
Thin waist yoga exercise
Step 1: Sit on the yoga mat, keep your upper body straight, spread your arms to your sides, put your feet together, stretch forward and straighten your toes.
Step 2: Bend your knees, keep your upper body straight, then hold your chest and abdomen, and land your feet on the ground 10 second.
Step3: Put your hands on your right side, keep the tiger's mouth open, and then straighten your back for 30 seconds.
Step 4: straighten your back, keep your right leg still, stretch your left leg forward along the ground, and try to turn right 10 second.
Step 5: Keep your left foot still, put your right foot on the outside of your left foot, then put your right hand behind your back, put your left hand through the inside of your right foot, then raise your head and twist your right shoulder as much as possible.
Skinny leg yoga movement
I-shaped
Step 1: Stand up straight, with your legs wider than your shoulders, then keep your upper body straight, and open your hands to your sides to make a phoenix gesture.
Step 2: Kneel down, keep your upper body straight, open your hands to your sides, and hold the gesture in the order of the phoenix for 10 second.
Step 3: straighten your right leg, turn left, open your hands to both sides, and hold for 10 second.
Step 4: Straighten the left leg, bend the right leg, and then keep the right leg parallel to the ground 10 second.
Step 5: Kneel, with thighs parallel to the ground, hands extended upward, and arms extended as infinitely as possible for 5- 10 seconds.
Side lift type
Step 1: Lie on your side on the yoga mat, bend your elbow with your right hand, fix your body with your left hand, and then tighten your legs.
Step 2: Lift the right leg so that it forms a 45-degree angle with the left leg, and then adjust the breathing and inhalation 10 second.
Step 3: Lift your left leg as close as possible to your right leg, straighten your toes, tighten your body, inhale, and hold on for 10 second.
Step 4: Inhale, put your legs together, lift, make an angle of 45 degrees with the ground, and keep your posture for 5- 10 seconds.
Step 5: Bend your knees, tuck your calves in, put your right hand behind your back, let your palm touch the ground, then look at your toes and keep your posture 10 second.
Skinny arm yoga
Step 1: Sit on the yoga mat, bend your legs so that your toes are close to your perineum, then stretch your arms, bend your arms, and keep your fingertips facing each other for 10 second.
Step 2: Exhale. Forearms spread along the sides of eyebrows, making a 45-degree angle with the head, then look forward and hold for 10 second.
Step 3: Keep your upper body straight, open your arms to both sides, palm down, keep your legs still, adjust your breathing, and hold for 10 second.
Step4: Push out both sides of the palm again to lengthen the muscle lines of the arm and keep the posture for 5- 10 seconds.
Step 5: Don't move your legs, keep your eyes on the front, draw a circle clockwise with your arms on both sides, and then draw a circle in the opposite direction.
Yoga thin belly action 2 thin belly yoga
1, fixed shoulder type
Adjust your breathing, sit up straight, cross your hands on the back of your hand, then let your elbows expand outward, inhale, pull your right arm with your left hand, slightly raise your head, exhale, and pull your left arm with your right hand. Keep your back straight all the time.
2, crane cicada style
Stand up straight, with your feet shoulder-width apart, then put your hands on the ground and let your hips tilt, then slowly adjust your breathing, let your feet leave the ground, keep your body forward and bend your elbows. It should be noted that the upper arm is used to hold the inside of the knee.
3. Surrounding type
Stand up straight, open your arms, put your hands on your shoulders, and use your elbows to disturb your shoulder joints. Try in another direction. If you feel muscle pain because of pulling, you need to adjust your strength properly. Note that when inhaling, the elbow sinks upward, and when exhaling, the elbow sinks downward.
4, thin arm type
Keep King Kong sitting, straighten your arms, hold your left hand with your right hand, and then adjust your breathing. When exhaling, press the left arm down, inhale again, retract the left arm, change the back arm, exhale again, press the right arm down and slowly retract. It should be noted that elbows should be extended backward, gently leaned back, exhaled, slowly recovered, hands opened, relaxed, and breathing adjusted.
How to practice thin belly yoga
1, antenna type
Keep King Kong sitting, clear your mind, adjust your breathing, put your hands together and put them on your chest. When inhaling, stretch your arms upward, then open your hands and lean back, then slowly retract your arms, lower your head, rest your head on the ground, raise your arms upward, and raise your head when inhaling. During the whole process, you should constantly adjust your breathing and keep relaxed.
2. Aircraft type
Stand up straight, then lie prone, let your head touch the ground, then open your hands and feet, adjust your breathing, inhale, leave your feet off the ground, stay for 5 seedlings, and then slowly recover.
3, waist rotation type
Stand up straight, cross your fingers, hold your hands tightly, extend your arms upward, open your hands when exhaling, let your palms face up, and then slowly move your shoulders. It is important to control your back and feel the strength of your back. If you put your back away, you should relax and adjust your breathing.
4. Gliding
Sit on the ground, knees bent, arms lifted to both sides parallel to the ground, body leaned back, legs lifted, legs lifted parallel to the ground.
5, hand pillow type
Lie on your side, keep your body in a straight line, hold your head with your right hand, hold your left hand on the ground in front of your chest, stabilize your center of gravity, lift your feet off the ground when inhaling, put your knees together, exhale, stay for a while, slowly recover and change direction.
6. Aggressive style
Sit in a lightning posture, straighten your back and put your hands at your sides. When inhaling, your spine stretches upward. When exhaling, lean forward, naturally stick your forehead on the yoga mat, and keep your hands close to the outside of your calf. Then slowly lift your hips, keep your thighs vertical to the ground, put your hands on the outside of your calves and breathe normally.
7. skyscraper style
Stand up straight, put your arms down naturally, put them at your sides, look forward, adjust your breathing, then separate your feet, shoulder to shoulder with the same width, put your hands together and hold them high, palm to the ceiling, eyes to the sky, and keep upright for 5 seconds.
8. Style of sword
Kneel on the yoga mat, let your hips touch your heels, then put your hands on your thighs, look forward and adjust your breathing. When inhaling, lift your arms to the sides and keep them parallel to the ground. When exhaling, move your arms closer to the middle through the front.
Misunderstanding of thin belly yoga practice
Myth 1: Do aerobic exercise as a warm-up.
Before practicing yoga, it is not appropriate to do aerobics as a warm-up, because aerobics will make people in a state of excitement, while practicing yoga requires people to enter a state of meditation, so there are conflicts and should be avoided. In addition, when dancing aerobics, the muscles of the human body are overstretched, and practicing yoga may cause injury.
Myth 2: Practice your movements at home.
To practice 7-day slimming yoga, you need to go to a special venue and consult a professional master. Never practice it by yourself according to books or CDs, because the wrong connection may cause harm to your body. Besides, blind practice at home is not good for your health.
Myth 3: Just sweating.
Practicing yoga to achieve slimming effect does not mean sweating, because sweat contains salt and minerals, but does not contain fat, so the more you sweat, the better the slimming effect. In fact, practicing yoga requires mastering a whole set of movements, and then practicing repeatedly to achieve the desired results.
Matters needing attention in thin belly yoga practice
1, women should not practice slimming yoga for 7 days during the physiological period, because during this period, women are weak, and excessive slimming will only affect their health.
2. Women with high blood pressure or asthma should not do difficult yoga movements, because too much fatigue will aggravate their condition. It is recommended to choose some simple movements to do it.
3. When practicing slimming yoga, you should be barefoot and wear comfortable and loose clothes, so as not to be bound by your body and unable to stretch in a large range during the practice.
4. If you stay in the same posture for too long and feel tired during the practice, you should immediately stop and have a rest.
Don't try to be brave when practicing. Let the body adapt to the difficult movements first, and then complete the movements after the body becomes soft.
6. When practicing, don't laugh, don't talk to others for a long time, concentrate, keep breathing regularly and let your body relax.