Understand the benefits of yoga, which is familiar and unfamiliar to everyone. Everyone knows that yoga can lose weight and shape, but with the understanding and practice of yoga, you will find more and more benefits about yoga. For example, how long does it take to practice to achieve weight loss and how can it have a shaping effect? Here's how to learn yoga!
How long does it take to practice yoga every day?
Summarizing all kinds of yoga and time constraints, the daily yoga practice time can be divided into 1-2 hours, 30 minutes, and freedom.
First, practice 1-2 hours a day, suitable for beginners and middle-aged and elderly people who have plenty of time and start in the morning. Because beginners or middle-aged people are relatively relaxed, the intensity is low, and it takes a long time to practice.
The second kind, half an hour a day, is suitable for office workers and people who have no time. Yoga practice is more intensive. Combine yoga posture with yoga rest.
Third, feel free. The longer you practice yoga, the more you can fully understand your body, and then understand how long it is appropriate to change, or there is no time limit for practicing yoga.
Of course, no matter how long you practice yoga every day, it is important to stick to it every day and regard yoga as the "fourth meal" besides three meals.
When will it have the effect of losing weight?
Yoga practice for at least half a year to lose weight? Actually, not necessarily. First of all, yoga is not a weight loss exercise, and the weight loss effect is not as good as walking. Some people even practice yoga all the year round and never lose weight.
To lose weight, it is mainly through the body's calorie consumption and reducing calorie intake to achieve the goal, and yoga, unless it is some special yoga practice, can achieve the effect of losing weight in a short time, otherwise it will not have the effect of losing weight.
In addition, the purpose of practicing yoga is to meet a better self. Such as becoming more confident, in good mental state, improving immunity, shaping and beautifying. And how long it takes to achieve this effect varies from person to person. Those who have a dance foundation are in good shape even if they don't practice yoga. People who don't exercise all the year round, even if they practice yoga for half a year, the effect is not ideal.
However, exercise is better than no exercise. Even if yoga can't achieve the expected results in a short time, it is not appropriate to give up. With the strength training of waist, abdomen, arms and limbs, the effect is more obvious.
Four questions about yoga
1, do you want to be a vegetarian when practicing yoga? Unless you have a certain belief, it is generally not recommended to eat vegan and reduce high-fat foods.
2. Can you do yoga with high blood pressure? Is it useful? Yoga can be said to be the gospel of hypertension. When practicing, the heartbeat slows down, breathing is stable, and the mentality is adjusted, which not only controls blood pressure, but also avoids the increase of blood pressure caused by anger.
3. Can menstruation practice yoga when he comes? Of course, the key is to choose gentle, relaxing or meditative yoga.
4. Why do you feel unwell when you just start practicing yoga? One is the benign reaction of muscles and ligaments, which will disappear naturally if you keep practicing. The other is sprain and strain caused by incorrect posture. Just started practicing yoga, you can ask a coach for guidance.
Know about Yoga 2. How much do you know about Yoga?
Yoga, which originated in India, is a widely recommended fitness method and has been popular all over the world for nearly 10 years. Practicing yoga can make people balance physically and mentally, have a clear mind and have a beautiful posture. There are about 6.5438+0.5 million people practicing yoga in the United States, three-quarters of whom have yoga classes in the middle of fitness, and more than 500,000 people in Britain learn yoga. The number of people practicing yoga in developed urban areas of China accounts for about 1‰ of urban youth. Yoga has even become a "healthy prescription" for department clinicians. However, according to the research, the probability of physical injury caused by yoga ranks second in the observation of activity injury. How to restrain its injury and how to find a good yoga teacher for ourselves are things that we must slowly and surely do before practicing.
Find a good yoga teacher
Restart the injury research in South Wales, understand the opinions of doctors and yoga teachers, curb injuries, and probably really understand the benefits of yoga to the body. Teachers play a key role. Many gymnasiums in China begin to teach yoga after practicing for 3 ~ 6 months, lacking sufficient practice and theoretical basis, which leads to misleading environment from time to time. Yoga is an exercise, not just cheating or backbending. If the teacher does not have accurate opinions, it is difficult to ensure that students will not get hurt during the practice. A teacher studied yoga for more than a year before he began to teach his students. So far, he has only three years of experience. Ask her how to practice yoga well. She rallied: Maybe my body is naturally softer than strength! The individual differences of human beings are very large. If we only rely on natural soft bones and muscles to teach, it will really pinch a cold sweat for her favorite pupil. How to find a good yoga teacher? Guide you to ask teachers questions to test their understanding of human anatomy and yoga practice. Can every gesture and password be explained clearly? Can't you deal with beginners and provide other alternative postures? Which postures should be too quiet? Although I have to ask him about his qualifications to teach and practice yoga. If you want to control the injury in the activity, keep in mind any problems, stop at any time and ask the teacher for advice. If a certain posture is difficult to reach the standard posture, don't be too reluctant, it is likely that your body is not ready. Never practice yoga with a competitive attitude. Yoga is a deep-seated idea, and everyone's private ideas are different.
The rise of yoga
Why yoga fascinates many people all over the world is related to the lifestyle of contemporary people. Yoga can really relax your nervous figure. In the contemporary society with high stress index, everyone should learn to relax themselves. The reason why yoga relaxes the body is that yoga postures stretch in a large range. When the key muscles of the center are involved in a limited time, the high Kirschner tendon will appear at the end of the tendon. This receptor relaxes muscles and thinks that every key activity in the center has a positive feedback effect on physiology outside the body. At present, there are many chronic diseases related to aging and lifestyle. If this disease is perfunctory, modern medical treatment may not be able to achieve immediate results, so there are many alternative therapies, and yoga is becoming more and more popular. In the future, the medical trend will probably gradually move towards the treatment combined with nature. In addition to medication and surgical treatment, patients will tend to inherit and promote self-healing skills.
About the injuries caused by yoga.
While more and more research reports claim that yoga is good for health, the center of injury research in New South Wales, Australia recently listed a list of injuries caused by activities, pointing out that the activity with the highest injury probability is the first, followed by yoga. Sea fishing is because some people are standing on the rocks and hanging dragons, and they are caught in the sea by big waves, but what about yoga? According to the observation in the middle of the study, one quarter of the people who practice yoga have been injured. Clinically, many patients with yoga injuries were treated, most of them were tendon and ligament injuries, but no death cases were heard. So beginners must practice yoga under the guidance of exercise. The injuries caused by practicing yoga have increased year by year, especially in the last two or three years, with an increase of about 30%. The proportion of yoga lovers who are injured due to improper practice is increasing. Because of the extension of eternal robbery, yoga activity injury not only leads to tendon injury, but also common ligament strain or looseness, which makes the hub key unstable. Clinically, most of the patients with yoga injuries are women around 40 years old. This stretching activity of muscle groups must be remembered as just right. The injured patient is probably because of the teacher's love for beauty or inaccurate guidance, and the students are desperately pulling the muscles and ligaments of the whole body. If they are not vigilant, they are prone to sports injuries. Many yoga postures are extreme stretching of the body. Although they are not as violent as dancing, we should also be careful about the harm caused by this seemingly gentle activity, because many yoga postures are too curved and the process must be very gentle. Contemporary people are busy and lack activities, so they have to move if they want to live. People who don't move are more harmful than those who move. On the contrary, people who don't practice yoga are more unhealthy than those who practice yoga. As long as they find a good yoga teacher and listen to the voices from the body, yoga changes not only the physical level, but also their lifestyle and thinking. The injury caused by practicing yoga is probably because the teacher is not careful enough in the process of counseling, and only has a thin posture. Many students (even departmental yoga teachers) set goals, they must bend down and cheat, and their feet can probably cross their shoulders. The most nervous thing about sloppy yoga is not the result of practice, but the process; In practice again and again, I think of my breathing, the extension of my figure and the gentleness of my heart, rather than emphasizing the rotation and extension of my figure, or having a competitive mentality. Seeing that others can lift their feet above their heads, I want to achieve this posture myself, probably because I am injured.