Yoga action of losing weight in winter
1. Abdominal type
Lie in bed, loosen your belt, relax your body and get rid of other thoughts. Inhale slowly through the nose and bulge your abdomen at the same time. Hold 10- 15 seconds for each breath, then slowly pull it out and breathe 4 times per minute. This is very beneficial for conditioning viscera and strengthening the body.
Twist your feet
Put your feet together, press your toes down slowly, then lift them as slowly as possible, then relax and do it for 30-50 times; Then, the feet are slightly separated, and the wrists of both feet are outward and inward 30-50 times at the same time; Take a break, and then do it 30-50 times inside and outside. After all, your ankles and calves are sore and comfortable, and your legs and feet are particularly warm.
Twist your hands
Keep your arms straight up, slowly open your hands as wide as possible, and then slowly clench your fists and relax. If you repeat 10-20 times, your hands and arms will feel sore. Then, both wrists do outward, inward and downward 30-50 times at the same time, and the rotation speed should be slow and powerful; Have a rest, and then do both wrists inward, downward and outward for 30-50 times. After all, hands and arms will feel very hot and have obvious soreness. With these methods, you no longer have to worry about lying in bed without exercise.
On tiptoe
Stand up straight, keep your hands straight, keep a distance of 5 cm from your legs, and your legs should be shoulder-width apart. Slowly lift your heels and touch the ground with your toes to support your whole body. Slowly raise your hands until they are straight and above your head. Hold your breath five times.
5. Dog style
Kneeling posture, palms on the ground, hands and legs shoulder-width apart, waist straight, toes on the ground, slowly raise heels. Slowly straighten your legs, slowly touch the ground with your heels and raise your hips until you reach the highest point. The whole shape is like an inverted "V" shape, and the head is in line with the waist and back. Also keep still for 5 breathing hours. Note: Beginner mini-skimming: The knees are slightly bent, and the head can be slightly tilted upwards.
lie prostrate
Lie on the ground, with your forehead on the ground, your legs crossed, your hands at your sides and your palms on the ground. Inhale, slowly lift your legs, and be careful not to bend your knees. Exhale, then slowly lower your legs and repeat 3 times. Put your hands under your thighs and slowly lift your legs.
Step 7 lift your legs
Stand up straight, put your legs together, bend your left leg slightly, grab your left toe with your left hand, and pay attention to the straightness of your left thigh, calf and toe. Inhale, slowly raise your left hand over your head, tighten your left foot with your left hand and lean against your hips. Pull your left foot with your left hand and lift it slowly until the thigh muscles feel tightened. At the same time, hold your chest and abdomen for 3 minutes, pay attention to keep your body balanced and prevent your upper body from shaking. Repeat the left and right leg rotation for 3 times.
8. Back bending type
Stand, your feet are naturally separated by a distance, your legs are straight, your arms are naturally put down, your back is straight, your eyes are looking straight ahead, and your chest is chest. Raise your arms above your head, shoulder width apart, and lean back until your arms are parallel to the floor.
Step 9 bend forward
Stand well, your feet are naturally separated by a distance, your legs are straight, your upper body is bent down, your forehead is as close as possible to your legs, your arms are turned to your back, your hands are clenched, your arms are straight, your back is slightly arched, and your hips are raised.
10. Warrior style
Stand, take a big step forward with your left foot until your left knee is at a 90-degree angle, straighten your right leg backwards, hold your chest out, raise your arms straight over your head and shoulder width, with your palms facing each other and your back straight.
1 1.
Your feet are naturally separated, your legs are straight behind you, your arms are straight in front of you, your hands are completely on the ground, your hips are raised to the ceiling, and your back is straight.
12. shoulder rotary type
Fingertips on the shoulders, elbows from front to back around the ring, with breathing. Do it up when inhaling and down 9 times when exhaling until the shoulders and neck are slightly hot. Shoulder rotation can relax the shoulder joint.
13. Yamanashi with arms extended upward
Stand up straight, cross your hands and push your palms up directly. You can bend your body to the left and right as you breathe. Inhale upwards, exhale to the left, inhale upwards, exhale to the right, and do it five times. Pay attention to keep the ribs slightly retracted and the abdomen tightened, so as not to collapse.
14. Double angle with arms crossed at the back.
Legs are width apart from pelvis, hands are clenched behind your back, palms are inward, and the front sides of shoulders and chest are opened. Inhale, lift your chest upwards, exhale, fold forward from your hip joint, raise your arms as high as possible, but lift your shoulders away from your ears, naturally hang your head and look at your knees. Keep breathing for five times, then inhale and slowly lift your upper body, exhale and relax your hands, and breathe naturally.
Matters needing attention in losing weight in winter
1. Dressing: Be sure to keep warm.
"Indoor heating in winter, the temperature is more appropriate. In theory, any indoor exercise can be carried out. " Sun Jianzhong said: But keeping warm is also very important.
Sun Jianzhong said that when you start exercising, you must wear long sleeves. After sweating slightly, you can take off your long-sleeved clothes, but you should put on your clothes immediately after exercise. "This can protect all joints and bones of the human body."
2. Frequency: personality choice
Generally speaking, there are no special rules for winter fitness. "Generally, it is at least three or four times a week and at most five or six times." Sun Jianzhong said, "There is no strict regulation on this. It mainly depends on one's work and physical condition."
Warm-up: Sweat slightly.
Cold climate, protective contraction of human organs and systems, decreased elasticity and extensibility of muscles, tendons and ligaments, increased viscosity of muscles, reduced range of joint movement, and low air humidity make people feel thirsty and irritable, and feel stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
4. Drink water: make up in time before and after exercise.
In fact, outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. In addition, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.