The method of yoga to lose weight
First, the triangle bends forward.
When this triangle bends forward, when the body bends forward, the muscles at the back of the thigh will deepen and stretch, and the inner thigh will also stretch, and the effect of decorating the radish on the calf is also very good. Then you can also stretch the muscles of your back, but be careful not to arch your back and compress your neck when doing this!
Second, the cow face
This action can improve the muscles of the chest, so you can modify the chest lines and arm lines.
Many people are worried that they can't shake hands. In fact, they can use towels instead at first, and then gradually deepen the softness by breathing. As for the part where the legs can't overlap, it can also be replaced by a smooth plate. Another effect worth mentioning is that it has a good effect on relaxing shoulder and neck muscles.
Third, semi-handstand
Handstand is the king of yoga, but most people dare not do this method, so it is suggested to use semi-handstand instead!
Fourth, the side column type
This action is mainly to strengthen the lines of the upper body and legs.
1. Leave your left hand off the floor, rotate your body, keep your right arm at the shoulder line side, keep your left arm straight at the shoulder side, and look forward.
2. contract the abdominal muscles, keep the midline of the back in a straight line with the body, keep breathing for 3~5 times, and then change sides.
* Note: Don't sink your waist and keep it up.
This is a kind of yoga, which can mainly modify the arm lines and back muscles.
1. Start from the four-legged kneeling position, put your hands directly under your shoulders and your knees directly under your pelvis.
2. Straighten your right foot backwards, cross your left foot, tip your right foot and leave the ground.
3. Inhale, turn your upper body to the left, insert your left hand into your waist, exhale slowly, stay for 3~5 breaths, and then change sides.
Fifth, the cat's back stretches
This exercise is mainly to relax the back, especially the lower back, and relieve back pain and fatigue.
1. Start from the four-legged kneeling position, put your hands directly under your shoulders and your knees directly under your pelvis.
2. Inhale, exhale, push your hands forward, put your forehead on the ground, raise your hips, make your thighs perpendicular to the ground, point your chest and arms forward, and breathe for 3~8 times.
Six, crocodile style
This action is mainly to strengthen the upper body and arms.
1. Start from the four-legged kneeling position, put your hands directly under your shoulders and your knees directly under your pelvis.
2. Pick the mat back with your toes, keep your feet straight, keep your hip joint parallel to the mat, keep your elbow unlocked, and keep the natural center line of your body.
3. Breathe in preparation, exhale and pull the whole body down, keep your elbows close to your body in a straight line, keep the natural center line of your body, look at the mat in your sight, keep your chest expanding, and be careful not to shrug your shoulders and hunch over ~
4. Inhale and exhale, and return to 2 movements.
* Breathe: Take a full breath.
Seven, triangle type
This action in yoga is mainly to balance the strength of the abdomen and pelvis, stabilize the curve of the lower body and shape the lines of the lower body.
1. The feet are separated by about the width of one leg, the toes of the right foot face forward * * * but not inside and outside eight * * *, and the left foot turns outward 90 degrees.
2. Inhale and exhale. Keep your hands shoulder height * * * Don't shrug * * *
3. Inhale and exhale. Put your left hand on the floor mat on the left. If it is not soft enough to reach the mat, put a thick book under it first, and then put your hand on it. Raise your other hand and face the ceiling. Keep your neck on the center line of your body. Abdominal breathing can last 5-8 breaths.
4. Lower your head, bend your front foot, then stand up, straighten your legs, put down your hands and return to a parallel posture.
Eight, seal style
This action needs a little softness. If your toes can't reach your hands, you usually use a towel to help. Mainly stretch and shape the lateral abdominal muscles and the anterior thigh muscles to relieve shoulder tightness. This action is particularly effective in shaping the waist and buttocks.
1. Bend your right foot * * * Extend your left foot to the rear as far as possible * * *, and don't tilt your body center of gravity.
2. Bend your left foot on your knee and bend your left hand so that your left toe is on the inside of your elbow and your right hand shakes hands with your left hand around your head. Exhale slowly, face right, stretch your back and chest.
3. Inhale and exhale to the original state and then do the other side for 3~5 times.
Dietary principles of yoga to lose weight
1, practice yoga on an empty stomach in the morning
Doing yoga in the morning is the best choice to lose weight, and keeping an empty stomach is more conducive to burning fat. Forty minutes after yoga practice, so that everyone can have breakfast. The most important thing for breakfast is to eat high-fiber food, which can not only improve satiety, but also help intestinal peristalsis, such as buying whole wheat buns, milk and eggs.
2. High quality yoga lunch
A high-quality yoga lunch can effectively replenish your energy. Therefore, for those who like to practice yoga at noon, they can increase the intake of whole grain and whole grain noodles one hour after yoga practice. At the same time, it would be better to eat some fruit after dinner.
3. Yoga diet in the evening
When doing yoga at night, try to keep an empty stomach. You can drink water after yoga, but don't eat any food. If you are really hungry, eat a cucumber, and you will find that your weight has dropped significantly for a long time.
Misunderstanding of yoga to lose weight
1, do not control diet
Many people think that as long as they keep practicing yoga and control their food intake, they can lose weight. In fact, if you eat some high-calorie foods, such as drinks, cakes, fried foods, etc., although you eat a small amount, the calories contained in them are extremely high, far exceeding your intake, which will make you fat.
2. Eat immediately after yoga.
Eating immediately after practicing yoga is easy to burden the stomach, especially indigestion, so eating after practicing for half an hour will not cause this situation.
That's what I've introduced to you about how yoga and diet can help you lose weight effectively. If you belong to the people who are losing weight, you might as well give it a try.