Five-style yoga moves let you get rid of your big ass troubles. As soon as you put on tights, you will find that your hips are too big, which is particularly embarrassing, and it will make your whole body round. This is also the trouble of sedentary people. In fact, don't be afraid, these troubles can be completely avoided. Let's take a look at the five yoga moves to get rid of your big ass.

Five-style yoga moves can get rid of your big ass. 1 the first type: full-body exercise.

Preparation posture: lying on the ground, arms flat at your sides, palms down, knees bent.

Exercise: lift the pelvis, back, thighs and chest, lift one leg, keep it perpendicular to the waist, and then put it back on the ground.

Frequency: Do two groups, each group is about 10 times.

Suggestion: Tighten the hips all the way, keep the neck flexible, and try to keep the pelvis parallel to the ground.

The second type: lower body exercise

Preparation posture: prone on the ground, forehead on hands, legs straight, toes on the ground.

Exercise: Tighten your right hip, lift your right leg at the same time, and inhale at the same time. Don't let your toes touch the ground when you put down your right leg.

Frequency: Do two groups, each leg of each group does 10 times.

Suggestion: Keep your waist close to the ground, relax your feet and tighten your gluteal muscles.

The third type: lifting pelvis.

Preparation posture: lying on the yoga mat, hands flat on your sides, palms down, feet flat, and the distance between your feet is as wide as the cross.

Exercise: Keep your head and hands close to the ground, lift your crotch (pelvis) and tighten your gluteal muscles.

Frequency: Do 3 groups, each group 12 times, and rest between each group 1 minute.

Suggestion: don't let your hips touch the ground during exercise, inhale when tightening your gluteal muscles, and exhale when relaxing.

The fourth type: lift your knees.

Preparation posture: kneel on your knees, hold your arms on the ground, with your hands shoulder-width apart and your knees aligned with your waist.

Exercise: stretch one leg backward, bend it at a 90-degree angle, and the thigh is parallel to the ground, then lift the leg up and exhale.

Frequency: Do two groups, 8 to 10 times for each leg.

Suggestion: when exercising, the abdomen should be tightened all the way.

Fifth: pull the upper body.

Preparation posture: prone on the ground, legs tightened and extended, toes on the ground, arms folded back, hands akimbo.

Exercise: Tighten your hips, lift your shoulders behind your back, slide your hands from your hips to your thighs, raise your head and chest at the same time, hold for a moment, and then fall to the ground.

Frequency: Do two or three groups, each group 12 times.

Suggestion: Exhale when you relax, that is, when your upper body falls to the ground.

As mentioned above, in the process of losing weight, if people can carry out corresponding weight loss work in a targeted manner, the effect will be more ideal, and the five ways suggested in this paper are the "weight loss methods" with excellent effect of removing hip fat.

Five yoga moves to get rid of the big ass problem 2 group 1: lifting pelvis

Preparation posture: lying on the ground (mat), hands flat on your sides, palms down, feet flat, feet as wide as the cross.

Exercise: Keep your head and hands close to the ground, lift your ankles (pelvis) and tighten your hips.

Frequency: each group 12 groups, ***3 groups, rest between groups 1 minute.

Suggestion: Don't let your hips touch the ground during exercise. Inhale when tightening gluteal muscles and exhale when relaxing.

Yoga 5 solves hip fat accumulation.

Group 2: Raise your knees.

Preparation posture: bend your knees, put your hands on the ground, your hands are shoulder width apart, and your knees are aligned with your waist.

Exercise: one leg extends 90 degrees backward, the thigh is parallel to the ground, and then lift the leg when exhaling.

Frequency: Do two groups, each group does 8 to 10 times.

Suggestion: When exercising, the abdomen has been tightened.

Yoga 5 solves hip fat accumulation.

Group 3: Whole body exercise

Preparation posture: lying on the ground, arms flat at your sides, palms down, knees bent.

Exercise: Lift the pelvis, waist, thighs and chest. Lift one leg so that it is perpendicular to the waist, and then put it back on the ground.

Frequency: two groups, each group 10 times.

Suggestion: Keep your hips firm, your neck flexible and your pelvis parallel to the ground.

The fourth group: lower body exercise

Preparation posture: lying on the ground, forehead on hands, legs straight, toes hooked to the ground.

Exercise: Tighten your right hip and lift your right leg when inhaling. Don't let your toes touch the ground when you put down your right leg.

Frequency: Do two groups, each group does 10 times.

Suggestion: Keep your waist close to the ground, relax your feet and tighten your hip muscles.

Yoga 5 solves hip fat accumulation.

Group 5: Pull the upper body.

Preparation posture: lying on the ground, legs tightened and stretched, toes touching the ground. Put your arms behind your back and your hands on your hips.

Exercise: Tighten your hips, lift your shoulders, and slide your hands from your hips to your thighs. Hold your head up and chest out at the same time. Hold it for a while, then get dressed on the floor.

Frequency: Do two or three groups, each group 12 times.

Suggestion: When relaxing, exhale on the upper body.

The benefits of practicing yoga for a long time

1, preventing obesity

When the weather turns cold, we will inadvertently eat a lot of fat. In fact, the energy needed by the body in winter is not much different from that in summer, but there is less exercise in winter. Yoga stimulates our glands, regulates our endocrine, helps us to control our appetite better and prevent our body from getting fat through various postures of leaning forward, leaning back and twisting left and right.

2. Beauty

Yoga reduces facial wrinkles and produces a natural "face-lifting" effect. Yoga handstand posture can often restore the original color of white hair and delay the discovery of white hair. This is because handstand increases the blood flow to scalp hair follicles. This posture increases the elasticity of muscles, eliminates the pressure of blood vessels and nerves in muscles, and makes more blood flow to scalp muscles. In other words, hair follicles get more nutrition and produce more healthy hair.

Step 3 release the pressure

Regular practice of yoga can calm the body, mind and spirit, promote the function of immune system and expel toxins produced by stress in the body. Many students think yoga is the best therapy after a hard day's work. Yoga can relieve fatigue and calm the mind. Keep people comfortable and quiet, and fully enjoy life.

Step 4 detoxify

In the process of practicing yoga, I often sweat. At this time, sweat will excrete toxins from the human body. You can also stimulate the organs with detoxification function in the body by twisting and massaging, so practicing yoga often helps to expel toxins from the body.