Want to be a beauty? You don't have to sweat or jump. Yoga can help you.

Do you want simple actions? Or do you want to challenge more difficult moves? Just look at the difficulty below the action!

What are you hesitating about such a thoughtful design? Choose a yoga pose that suits you quickly, and remove fat and oil from waist, abdomen, buttocks, legs, bear's back, butterfly sleeve and other parts!

●C-type thin abdomen type

* Function: This action can not only test the degree of muscle endurance, but also eliminate abdominal fat and strengthen core muscles.

:: Action:

1. Sit on the ground with your feet slightly wider than your shoulders, put your hands on your chest, straighten your back and bend your knees.

2. lean back about 45 degrees to make yourself look like a C-shape, with your abdomen contracted and your eyes on your navel. Feel the abdomen flatten, shoulders and thighs relax, focus on the abdomen, breathe naturally, pause for about 10 seconds, and then return to the action 1.

Times: once 10 second, five times.

* Tip: Imagine that this action can help you dig out the fat in your abdomen, just like digging ice cream.

* Note: Don't tighten your shoulders and legs, just focus on your abdomen.

Difficulty: ★☆☆☆

● Sit-ups (attacking upper abdominal fat)

* Function: eliminate upper abdominal fat, exercise intercostal muscles and strengthen respiratory system function.

:: Action:

1, prone position, legs naturally bent shoulder-width, hands crossed over your head, imagine that the ceiling is the sky, inhale, and fingers extend infinitely to the sky.

2. when exhaling, the ribs contract, and the scapula is driven off the ground with the strength of the abdomen, and the hands are extended to the knees.

3. Inhale and return to action 1 time: six times.

* Tip: When the shoulder blades are off the ground, you feel that the fat in the upper abdomen is being decomposed by the fingertips, pulling to the infinite front, and your body becomes lighter!

* Note: When doing Action 2, please keep your eyes on the navel, but remember that your lower back is close to the ground and don't lift it.

Reference picture: www.52yoga.net/info/2223-1.htm.

Yoga-thin waist and thin abdomen

This set of yoga exercises has the effects of enhancing digestive function, promoting metabolism, improving visceral sagging and tightening muscles. Experts suggest that you can practice on an empty stomach in the morning, at noon, at night and before meals. And each practice time is 5- 10 minutes, and each posture can be done for 2-3 rounds according to personal conditions.

Cobra twist

Convergence of waist and abdomen function: enhance digestive function, relieve constipation, promote metabolism and reduce excess fat in waist, back and abdomen. Prone: Put your hands on your sides and your chin on the ground.

Inhale, support your body with your arms, slowly raise your spine in the order of head, neck, shoulders and chest, and lean back.

Exhale, twist your shoulders and head to the right and back at the same time, keep your posture and breathe naturally for 5 times.

Inhale, turn your shoulders and head back to the middle position, exhale in the opposite direction, and keep your posture and breathe naturally for 5 times. Inhale and turn back to the middle position, exhale and slowly return to the initial prone position. Holding your head sideways can relax your back.

Q: What should I pay attention to when practicing cobra twist?

A: This posture is good for your health, and most people can practice it. However, in the process of practice, the body must slowly twist, cooperate with breathing, and do not overstretch, in order to feel natural and comfortable breathing. The pelvis and coccyx are adducted to ensure the safety of lower back muscles and achieve good practice results.

Tiger style

Lumbar and abdominal function: stretching strengthens the spinal nerve and sciatic nerve, reduces the fat in the waist, buttocks and thighs, and strengthens the reproductive organs, especially suitable for women to practice.

Kneel on your knees, put your hands on the ground, straighten your arms, turn your body into a quadrilateral, turn your wrists and move your arms forward.

Inhale, hold your head up and chest out at the same time, and lift your right leg backwards and upwards.

Exhale, at the same time, retract the right leg and knee to the abdomen and lower your head.

The head and knees touch under the abdomen. Repeat 4~6 times. Change your left leg to practice.

V. Posture

Function of reducing waist and abdomen: tighten abdominal muscles, make protruding abdomen tighten and lift, improve visceral sagging, and correct leg lines and spine at the same time.

Sit up straight, extend your feet forward, bend your knees, hold your feet with your hands, and pull your knees to your chest.

Inhale, straighten your back, hold your chest out, adjust your breathing, pull your feet up with your hands, straighten your knees, keep your body balanced with your tailbone as the fulcrum, and breathe naturally for 5 times.

Exhale and slowly return to the starting sitting position.

Reference website: www.52yoga.net/info/2225-1.htm

Yoga and weight loss

When the ancient yoga fitness technique becomes "fire" in modern cities, people seem to find the best way to balance body and mind in their busy lives: its stretching, its breathing and its meditation can make people feel happy and carefree.

In the United States, where yoga developed earlier, according to professional surveys, yoga practice can effectively help burn excess calories in the body and eliminate obesity.

The correct posture to lose weight

Yoga achieves the goal of losing weight through the head, body and mind. Yoga practice can adjust the endocrine system of the human body while losing weight. Even beginners can easily understand the pertinence and effectiveness of yoga weight loss methods. The practice method of yoga posture fully embodies its pertinence. Yoga posture practice includes posture, breathing and meditation. This is not a simple stretching exercise. When practicing a specific yoga posture, people need to focus on the place where the body is pulled and squeezed, that is, the yoga posture acts on a certain part of the body, and then feel this part through breathing and meditation, and even imagine that this part is achieving the effect of slimming.

Various stretching movements in yoga poses, such as the Yamanashi pose with arms raised, are simple, but they can lengthen the muscles on both sides of the body, accelerate their blood circulation, and burn fat.

The action of leaning forward and leaning back can accelerate the blood circulation of the whole body and stimulate the front and rear parts of the body where fat is easy to accumulate, such as waist, buttocks and legs.

Torsion posture can also effectively reduce local body fat, help eliminate fat accumulated around internal organs, and maintain its normal function.

The posture of body inversion is also the best choice and favorite posture for practitioners to eliminate excess body fat.

Weight loss consciousness

Many studies show that people's consciousness can accelerate the burning of calories in the body and effectively strengthen the function and effect of losing weight. Breathing exercises in yoga practice can best reflect the uniqueness of yoga weight loss: every kind of yoga breathing can act on the internal organs of the body completely through the diaphragm: imagine the body as a balloon, and when inhaling, the diaphragm sinks and massages the internal organs of the abdomen; When exhaling, the diaphragm moves up and massages the chest viscera, which can strengthen the function of the whole visceral system, while the actions of breathing and inhaling can make the abdominal muscles get a good exercise. Many practitioners can eliminate excess fat in the waist and abdomen through breathing exercises. Of course, to achieve a safe and effective practice effect, we must find an experienced yoga teacher to learn the correct yoga breathing method. Because incorrect breathing methods will cause stress to the body, affect the weight loss effect and even have side effects.

Yoga with obvious weight loss effect

With the development of modern yoga, there are more and more forms of yoga, which are more suitable for the lifestyle and requirements of modern people. You can choose the form of yoga practice according to your own requirements and physical condition. For example, Bikram yoga and strength yoga, which are very popular now, developed from Hatha system and Astanga system, can also achieve good weight loss effect.

Bikram yoga is practiced in the classroom, where the temperature is between 37 and 43 degrees. Practitioners will sweat a lot and do yoga breathing during the practice. Its detoxification and weight loss effect is an important factor to attract many practitioners.

Strength yoga and a series of scientific Vinyasa exercises are the best ways to lose weight and shape good body lines after losing weight. Therefore, yoga is a fitness technology that can not only lose weight but also "sculpt" body lines. Among many yoga practice methods, you can choose the practice form according to your physical condition and consult your coach.

The uniqueness of yoga to lose weight

Many people think that obesity is caused by eating too much, so dieting to lose weight often fails to achieve satisfactory results. In fact, mental stress and endocrine system disorders can also lead to obesity. One of the biggest physiological functions of yoga is that it can regulate the endocrine system of human body through practice. When the endocrine system of the human body is balanced, the mental stress will also be reduced, and the phenomenon of overeating caused by this reason will also disappear.

Yoga advocates healthy and natural living habits and eating light and healthy vegetarian food, but it is not mandatory. You don't need to implement it deliberately. You will find that as you practice yoga for longer and longer, your diet structure will change slowly, and you will become more and more interested in the pleasant food advocated by yoga. This kind of food is low in fat, low in calories, delicious and light, which often makes people relax. It can reduce the intake of high-calorie and high-fat foods and gradually achieve the goal of losing weight.

In addition, fasting in yoga diet is different from dieting in general. Ordinary people can implement a simple and safe "one-day fasting method". You can choose one day in a week or a month and only drink water or juice. In this way, you can clean up the garbage in your body and achieve the goal of physical and mental health. But it is worth reminding that the fasting method of yoga can't achieve the ultimate goal of losing weight. It is just one method in the diet structure of yoga. Changing the diet structure can achieve the goal of losing weight and change people's lifestyle. A healthy lifestyle is bound to have a healthy body and mind.

References:

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