Practice yoga 10 minutes to reduce waist and leg circumference. In daily life, we can often see that many people like to practice yoga. Yoga can shape, improve our temperament and lose weight to a certain extent. Let's share the related contents of yoga 10 minutes to reduce waist circumference and leg circumference.

Self-training 10 minute yoga reduces waist circumference and leg circumference 1 First, warm up, soften the body through 10 postures, stretch limbs and reduce sports injuries. Then do targeted posture exercises, through the external exercises of hips, legs and other parts, combined with internal pranayama, beautify the body curve, enhance muscle ability, release pressure and eliminate troubles.

Beautiful waist posture-curve twist

Stand, lift the left calf backward and bend, grab the left foot with your right hand, put your knees together, straighten your right arm, put your left hand on your right hip, twist it to the right when exhaling, feel the left waist stretch, and keep breathing for 6 to 10 times. Repeat in the opposite direction.

The coach gently pushes to reduce the excess fat in the waist and strengthen the flexible spine.

Beautiful ass posture-locust posture

Lie prone, hands down, arms close to your body, legs together, chin touching the ground. Inhale, lift your right leg straight up (or bend your leg when you are sleepy) to keep it stable, bend your left leg, and press your left heart against the front of your right knee or thigh to enhance the tension of your right hip. Put your consciousness on your hips and keep breathing for 8 to 10 times. Repeat in the opposite direction.

Coach's guidance can prevent hip sagging, beautify hip curve and enhance waist and kidney function.

Leg posture-Leg posture

Bend your left leg, stretch your right leg backward, kneel on the mat, put your hands on both sides of your left foot, inhale and bend your right calf, grab your right foot with your left hand, exhale and stretch your right arm forward, keep your body stable and breathe naturally for 6 times. Relax your arm, put your right calf back on the mat, move your center of gravity back to your hips, sit up straight with your right foot, straighten your left leg forward and relax, exhale, and use your abdomen, chest and head to move closer to your left leg in turn to maintain natural breathing. Repeat in the opposite direction.

The coach is gentle and powerful, with elegant legs.

Self-training 10 Minute Yoga to Reduce Waist and Leg Circumference 2 Yoga Fast Thin Waist and Leg Movement

triangle

Want to wear low-rise pants and tight denim skirts? Aerobic exercise may make your calves plump and your waist still beautiful. The triangle allows you to exercise your waist in a targeted manner and eliminate fat and fat, especially the two on the waist side.

Demolition: Cover the inner thighs and roots with low ropes on the wall to keep the legs straight and the knees not bent. Hold another higher rope with your hand and bend it in the opposite direction of your leg.

Effect:

1, Weakening waist circumference: Strengthen waist strength, so that the fat on both sides of the waist is stressed and kept tight all the time, because few exercises can exercise the fat on one side of the waist, and triangle is a very targeted one.

2. Tightening thigh: The thigh trapped by the rope below has become strong because it has been in a tight state. This yoga posture produces tension rather than strength to the muscles, so even if the muscles feel sore, there will be no strong frog legs.

3, reduce constipation: strange lateral bending movements twist the body externally, exercise the intestines internally, and help the intestinal movement and peristalsis. Stick to it for a week, and constipation symptoms will be alleviated.

Down dog style

The simplest plastic rope yoga, if you don't have a rope and your equipment at home, then this downward dog pose only needs a pipe or column or a radiator plus a rope (such as skipping rope).

Demolition: put a rope around your waist and cover it with a blanket to protect your waist. Try to lean forward, don't bend your legs, and stretch your arms as far as possible. When doing dog movements, you should pay attention to landing with the whole sole of your foot, which will stretch your legs and avoid heel tilt.

affect

1. Spinal recovery: Sitting for a long time due to work, sitting incorrectly will bend the spine and of course affect the cervical spine. After a long time, backache and stiff neck are all caused by sedentary. When doing dog pose, the back will feel obviously stretched. If you feel tired for the first time, you can put a yoga brick or two Oxford dictionaries on your hands.

2, strong legs: sitting will also make the legs in a bent state, private cars and elevators let us lose many opportunities for exercise. Even if you don't have time to play badminton or run, the dog style can stretch the leg muscles to the maximum extent and make your legs look slender and tight.

Self-study yoga 10 minutes to reduce waist and leg circumference 3 0 1, twist the boat.

↑ supine posture, legs straight and close together, arms at your sides.

Slowly lift your legs, tighten your toes, and at the same time lift your upper body upward, straighten your arms and lift your body in a "V" shape. Put your left leg on top of your right leg and cross it. Hold your right hand with your right hand. Stretch your left arm straight back and twist your head back to look at your left hand.

Hold this position 1-2 minutes, then switch to the right and do it again.

02. Semi-ship type

Lie on your back, legs straight and close together, arms at your sides.

Lift your legs together and stretch your feet. Landing on your back, craning your neck, slowly lifting your chest, head and arms, and staring at your toes.

Hold this position and take a deep breath for 3-5 times before entering the next pose.

03. Stand forward and bend over.

↑ Stand in mountain style, with your feet as wide as your hips, keep your upper body upright, and naturally put your hands at your sides.

Bend forward from the hip joint, separate your hands and fingers, support in front of your body, straighten your arms, try not to bend your knees and feel the extension of your spine. If you have difficulty in doing this posture, you can use yoga bricks to assist.

Hold 3-5 breaths in this position.

04. Support your knees with your arms.

↑ Enter this pose from the lower dog pose, supported by the four corners of the body, prone on the mat or floor.

Inhale, tiptoe on the ground, knees off the ground, stretch your legs, straighten your arms, lift your ischium and coccyx, try to step on the ground with your heels, then exhale and lift your hips.

Bend your right knee, lift it forward and up to the nose, arch your back and touch the ground with your left toe. After 3-5 breaths in this position, change your left leg and bend your knees.

05, one arm and one leg support type

↑ enter the pose from the flat support, keep prone, put your arms straight on your sides to support your body, put your legs together and keep your toes straight.

The distance between the arms is shoulder width. Pay attention to your waist and abdomen, keep your body in a straight line, and don't let your hips droop or protrude.

Then slowly lift your right leg backward, and at the same time straighten your left arm forward, keep your right leg and left hand parallel to the ground, and pay attention to your balance.

After holding this position for 3-5 breaths, change the left leg and right hand.

06. Stretch your legs after plate support

Lie prone on the mat, bend your arms, hold your elbows on the ground, straighten your legs together, and press your toes on the ground to support your body.

Put your forearms on the floor below you, shoulder width apart, feet width apart from your hips, straighten your spine and make your upper body as parallel as possible to the ground.

Lift your right leg backward and upward, tighten the tip of your right foot, push your left toe to the ground, press your waist and abdomen, and keep your body balanced.

After breathing 3-5 times in this position, change your left leg.

07. Side plate support type

Lie on your side on the yoga mat, press your right hand and five fingers on the ground separately, straighten your right arm, and straighten your legs together to support your body.

Keep your left arm straight up, fingers apart, look at your left hand, lift your left leg up at a certain angle, and keep your arms and legs straight.

Keep the abdominal muscles tight and keep the body balanced and stable. After 3-5 breaths in this position, switch to the other side.

08, right angle type

This pose is a bit difficult and needs to be practiced according to your own conditions. For beginners, you can practice by stepping on the wall.

Bend your elbow, put your elbow on the mat, bend your head and cross your fingers, and put Baihui point on the mat between your hands.

Hook your feet, slowly lift your hips, point your feet forward, and then slowly lift your legs straight. You can start with the head and elbow upside down, tighten the abdominal core, control your legs to go down slowly, straighten your legs and put your feet together, and your legs are parallel to the ground.

After 3-5 breaths in this position, enter the baby style to relax the shoulders and the back of the neck.