Adding dumbbells to yoga can make them play a synergistic role, improve the body's cardiopulmonary function faster and burn fat faster. Below I will share these three dumbbell yoga moves with you, and achieve the purpose of lifting hips, waist and abdomen step by step. & gt& gt& gt Several simple tricks to lose weight Yoga is charming and small.

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Exercise parts: hips, thighs and abdomen.

Do it together:

1 Stand naturally with your feet together; Hold a dumbbell in each hand and naturally vertical to the side.

Close your eyes, take three deep breaths, feel the fresh air flowing in your body, and your mood will gradually calm down.

3 open your eyes, hold out your chest, and abdomen; Bend your knees slowly and inhale at the same time, feeling like sitting on a high bar chair; Keep your upper body straight and don't lean back.

Exhale, return to the starting position at the same time, stand naturally and tighten the thigh and hip muscles.

5 Repeat steps 3 ~ 4 for 20 times.

2. Charming waist

Exercise parts: waist, abdomen, buttocks, back, hamstrings and triceps.

Do it together:

1 Stand naturally, holding a dumbbell in each hand and hanging to the side naturally; Take a step back with your left foot after breathing smoothly.

2 abdomen and chest, the whole body slowly leans forward with the waist as the axis, and at the same time lifts the left leg straight until the left foot, buttocks and head are in a straight line.

Lift the dumbbell backwards, with your arms slightly higher than your hips and palms facing each other.

4 Exhale, keep the big arm stable, and stick the dumbbell in your hand behind your back as much as possible.

5 Inhale and restore your arms to the separated state at the beginning of step 4.

6 After repeating steps 4 ~ 5 10, change the right leg and lift it backwards 10.

3. Flat and firm abdomen

Exercise site: the whole middle part of the body (especially the lower abdomen and abdominal muscles) and the muscles inside the legs.

Do it together:

1 Sit on the ground and bend your knees naturally; Put one dumbbell between your feet and put the other dumbbell on your chest with both hands.

2 Pick up dumbbells with your feet and lift your legs until your calves are parallel to the ground; Belly in, chest out, look straight ahead and feel like you are rowing.

Inhale, keep the lower body still, take the hip as the fulcrum, exert pressure on the abdomen, and slowly tilt the upper body backwards until it is 45 degrees with the ground.

Exhale, abdominal force, take back the upper body, return to the original rowing posture, and keep the lower body still.

5 Repeat steps 3 ~ 4 for 6 ~ 8 times, put down your legs and rest for 15 seconds, and repeat for 6 ~ 8 times.