Many MMs have a problem: wearing light and elegant summer clothes, but they can't cover the fat in their abdomen. With this public question, the reporter specially visited Rongcheng Gymnasium. What I want to share with you this week is yoga to reduce abdomen, burning fat to reduce abdomen between breaths, mainly through tightening, stretching and twisting. Wang Jing, a senior yoga instructor at Jing Tian Yoga Hall, said that in the process of reducing abdomen with yoga, special attention should be paid to breathing. In the following movements, some * * * breathe through Wu Jiayi, and some * * * breathe through Kabbalati.
Wu Jiayi breathing method, that is, keep the abdominal and perineal muscles tense when breathing, and the breathing process should be as long as possible. Open your chest when inhaling, and slowly lift your upper body when exhaling after inhaling. Kabbalati breathing, that is, shortening the breathing process, quickly tightening the abdominal muscles when exhaling, and then inhaling to quickly release the circulation. Demonstration: Decomposition Action
This set of abdominal reduction yoga movements is completed by upper abdominal movements and lower abdominal movements. Need to be reminded that incorrect abdominal exercises often hurt the waist, so when doing the following exercises, the maintenance time varies from person to person, and individual abdominal muscles feel sore. When judging whether the movement is standardized, it should be done without any discomfort in the lower back and cervical spine, and only abdominal pain shall prevail. 1, Upper Abdominal Exercise: Sit-ups designed to tighten and flatten the protruding part of the stomach.
Preparation posture: supine, lower body fixed, feet together, toes hooked inward, just like standing. Put your head in your hands, relax your shoulders, and open your elbows to your sides to make your breathing smoother. Exercise: Breathe with Wu Jiayi all the time, expand your chest when inhaling, and slowly lift your upper body when exhaling after inhaling. Inhale after exhaling, and slowly control your body back to the ground. Cycle practice.
2, the lower abdomen practice preparation posture: the upper body is fixed, the shoulders are relaxed, and the back sinks to the ground. Feet together, toes hooked.
Exercise: While exhaling, slightly tighten the inner thigh and perineum so that the legs are straight and close together. Inhale and lift your legs to an angle of 30 degrees with the ground, then stop, straighten your instep, keep the breathing rhythm equal to the original length, and control 5 ~ 8 breaths. When finished, continue to lift your legs up 60 degrees. At this time, the stress position moves up to the navel, and it is still necessary to control the breathing rhythm for 5 ~ 8 times. When finished, continue to lift your legs at 90 degrees to the ground. Now hook your toes back, and the force will change to the position above your navel.