The following simple yoga moves can help you lose weight and strengthen the muscles of your arms, legs, hips and waist and abdomen. If you keep exercising, you can see the slimming effect within 3 weeks. These yoga exercises only need a yoga mat or even a carpet. To achieve slimming effect, do the following actions three times a week, and take 3 to 5 deep breaths for each action. If you want to achieve better results, you can keep 5 to 8 deep breaths, or increase the number of cycles and do 2 to 3 times.
First, Yue Bai style.
Function: Tighten the muscles of waist, abdomen, buttocks and thighs.
Stand up straight with your feet together, toes forward and arms at your sides. Inhale, raise your arms above your head and point your fingertips at the ceiling. Exhale, lean forward with your hips as the axis, and keep your hands as close to the ground as possible. Inhale, while waiting for exhalation, retreat your right foot and bend your knee 90 degrees with your left foot in a lunge. Inhale, raise your arms above your head and look forward. Get back to your stance and do it again, this time with your left foot, and step back.
Ways to improve the difficulty: inhale in the posture shown in the figure, and at the same time make your waist and abdomen lean back, your arms and head lean back, and stare at your fingertips.
Ways to reduce the difficulty: when the right foot takes a step back, bend your knees, support your knees on the ground, and put your hands on your left thigh to keep balance.
Second, the style of willow.
Function: Exercise both sides of waist and abdomen.
Stand with your feet together and your arms at your sides. Lift your left foot, bend your knees, put the soles of your feet on the inner thigh of your right foot, put your hands together on your chest, and keep this posture for two breaths. When breathing for the third time, straighten your arms and lift them up with your fingertips facing the ceiling; Exhale and lean to the left when inhaling; Inhale again and straighten up. Repeat 3 to 5 times, paying attention to the force exerted by the soles of the feet on the thighs. Do it on the other side.
Increase the difficulty: close your eyes when doing the action and do it by feeling.
Ways to reduce the difficulty: the sole of the left foot does not need to be raised to the thigh, but placed on the calf, or the toes touch the ground to maintain balance.
Third, the ship swayed.
Function: Tighten waist, abdomen and back.
Sit on the ground, knees bent, feet on the ground, hands on thighs. Keep your torso straight, your head and body in a straight line, your body leans back 45 degrees, your feet are raised, your calves are parallel to the ground, and your toes are straight. Inhale, at the same time straighten your legs and put your legs together; Exhale, the trunk and legs will be reduced by 8 to 10 cm at the next inhalation, and the body will have a wider V-shape; Exhale and lift the trunk and legs again. Repeat 3 to 5 times.
Make it harder: when making a wider V-shape, straighten your arms and raise your head.
Ways to reduce the difficulty: when making a wide V-shape, grab the lower part of the thigh with both hands and bend your knees with both legs, only reducing the height of the trunk.
Four, hovering type
Function: Exercise shoulders, arms, waist, abdomen and back.
Do push-ups in the starting position, exhale, bend your elbows and press down, keep your arms close to your body and your chest close to the ground until you are a few centimeters off the ground.
Verb (abbreviation for verb) chair style
Stand with your feet together, toes forward and arms at your sides. Inhale, raise your hands above your head, palms facing each other. Exhale and sit in the chair. The thigh and calf form a 45-degree angle. Knees must be behind toes. Keep your waist and abdomen straight and look forward.
A little harder: after sitting, lift your heels, let your knees go forward, cross the plane where your toes are, and look at your fingertips.
Ways to reduce the difficulty: separate your feet to hip breadth, put your hands on your thighs, and reduce the angle between thighs and calves to 30 degrees.