Slimming Yoga Style 4. As summer approaches, the weather is getting hotter and hotter. Miss Amy can't help putting on beautiful clothes to show off her figure. Want to lose weight or stay in shape? It will be a good choice for you to practice yoga. Let's share the four styles of slimming yoga.
Slimming Yoga 4 1 1, wind-blown tree style
Action essentials: stand up straight, put your feet together, put your left hand on the back of the chair, and put your right hand over your head and stick it to your ear. The inspiratory spine extends upward, and the expiratory upper body bends from the waist, inclines to the left, and bends to the maximum. Imagine yourself as a tree swaying in the wind. Hold 10-20 seconds, and repeat the action in the opposite direction.
Efficacy: Enlarge chest, relax shoulder joint, improve posture, enhance flexibility, improve balance, eliminate excess fat in waist and abdomen, and strengthen ankle.
2, cow face
Action essentials: stand or sit in a chair, keep your back upright, raise your right arm over your head, bend your right elbow, and put your right hand between your shoulder blades as much as possible. Put down the left arm, bend the left elbow, and retract the left forearm to the back until the right finger can be locked with the left finger. Breathe normally, hold your posture for 5-20 seconds, and then repeat in another direction. It's simple, but it's hard to do!
Efficacy: Stretch arm joints, treat arthritis, enhance lung function, and improve human posture and balance. Reduce the excess fat on the back of the big arm, especially the big arm, so that the chest can be developed. Eliminate back pain, shoulder stiffness, cervical spondylosis and other diseases.
3. Fish style
Action essentials: sit in a chair, bend your hands backwards and hold the back of the chair. Keep your body upright, stretch your shoulders backwards, open your abdomen, exhale and lean back, lean your chest forward as far as possible, relax your head and lean back on the chair, keep your eyes on the ceiling or close your eyes, and keep this posture 10 second.
Efficacy: Eliminate congestion caused by long-term forward bending of the body, promote blood circulation in the lungs and heart, stimulate hormone organs near the neck, and promote hormone secretion around the neck.
4. Triangle stretching type
Action essentials: spread your feet to 2-3 times your shoulders, spread your arms at your sides, parallel to the ground, palm down, exhale, and slowly bend to the right. The right hand can be placed on the right calf or ankle, the left arm is extended upward, the arms are kept in a straight line, and the eyes look up at the left hand. Adjust the interest rate 15-20 times and repeat the action in the opposite direction.
Efficacy: eliminate waist fat, strengthen hip muscles, regulate mood, stimulate the whole body nervous system, stretch and massage abdominal organs, improve digestive system, coordinate thigh muscles, eliminate stiffness, and strengthen spine, hips and ankles.
Fitness Yoga 4-2 Standing Style
Exercise:
1, stand with your feet shoulder-width apart.
2. Inhale, lift your arms up through your sides, cross your hands over your head, and bend your thumb. Turn left.
3. Exhale, shift the center of gravity to the left leg, inhale, lift the right heel, and extend the center of gravity upward; Exhale, put your arms down, bend over, lift your right leg, and finally body form "T" shape.
4. Keep breathing evenly. Inhale when recovering, lift your body with your arms, and drop your right foot back to the floor.
5. Exhale, the whole body returns to normal, slowly put down your arms, take back your feet, and stand and relax. The opposite is the same. You can do 3~6 groups repeatedly. Efficacy: strengthen the whole body muscle cooperation ability, balance the body energy at the same time, and achieve the effect of discharging impurities and waste gas.
Side arm extension type
Exercise:
1. Stand with your feet twice the shoulder width apart.
2. Inhale, lift your arms horizontally and stretch your chest and back.
3. Exhale, turn your right foot 90 degrees to the right, bend your right knee and make your right leg at right angles; At the same time, bend to the right, put the fingertips of your right hand on the floor inside your right foot, put your arms in a straight line, and turn your head to look at the fingers above.
4. Inhale when recovering, get up and straighten your right leg; Exhale, turn your right foot back, put your arms down, take your feet back, and stand still and relax. The opposite is the same. You can do 3~6 groups repeatedly.
Efficacy: massage internal organs, regulate glands and stabilize endocrine system; Can effectively enhance the whole body immunity.
Spinal extension
Exercise:
1, stand with legs and feet together.
2, inhale, arms drive the whole body to stretch longitudinally; Exhale, bend forward below the waist, and put your fingertips on both sides of your feet; Inhale, head up, coccyx up, legs straight, feel your back fully extended.
3. Exhale, grab the ankle or calf with both hands, lean your legs, completely fold your body in half, relax your neck and straighten your knees.
4. Inhale when restoring, and the arm guides the upper body to slowly lift and stretch upwards; Exhale and lower your arm. Stand and relax. The opposite is the same. You can do 3~6 groups repeatedly. Efficacy: clean and purify spinal nerves and brain; Stimulate the lymphatic system and help to better excrete toxins from the body.
Mattsind lassana
Exercise:
1, sitting posture, bend your right knee, put your right foot on the outside of your left leg, then bend your left leg and put your left heel on your hip.
2. The palm of the right hand is directly behind the hip, the elbow of the left hand is against the outside of the right knee, the palm is facing the right side, and the fingertips are facing up.
3. Inhale and stretch the spine; Exhale and twist the entire spine from the coccyx to the right. Keep breathing evenly.
4. Inhale when restoring, turn back to the spine and return to the upper body; Exhale, relax your arms and straighten your legs. The opposite is the same. Efficacy: it can thoroughly clean up the garbage and impurities in the body and make the whole body and mind calm.