Summer fitness yoga, different exercises are suitable for different times, exercise can help us to expel toxins from the body quickly, moderate exercise can be full of enthusiasm for life, and the importance of exercise to the three high people is self-evident. Let's share the benefits of summer fitness yoga.

Analysis of summer fitness yoga 1

First, sweat ≠ reduce fat, be careful of heatstroke if the temperature is too high.

"Practicing yoga at high temperature will cause a lot of sweating, but sweating does not mean that fat will burn. Now, there is no authoritative medical evidence to prove that high-temperature yoga helps the human body lose weight. " Associate Professor Chen Xiuhua, deputy director of the Traditional Therapy Center of Guangdong Provincial Hospital of Traditional Chinese Medicine, said that "high temperature yoga" practitioners who aim at losing weight generally have misunderstandings about this fitness program. In fact, most of the reduction is water. In hot summer, it is especially important to replenish the lost water in time after exercise.

Professor Luo Xinghua from the Department of Sports and Health of Guangzhou Institute of Physical Education pointed out that yoga exercise at 38-42 degrees Celsius will have a certain impact on the body temperature center, which will not only hinder the normal operation of the cooling system, but also lead to a large loss of body fluids and electrolytes due to high temperature, which is easy to cause cramps and heatstroke. "If you don't pay attention to ventilation and replenish the required water in time, it will also lead to dehydration and physiological system disorder, and even lose your life in severe cases. This runs counter to the original intention of practicing yoga to strengthen the body and enhance immunity. "

Second, it is not appropriate to control the temperature manually, and it is best to be cool and ventilated.

Since it is dangerous to practice high-temperature yoga, is it appropriate to control the temperature of the practice room within a comfortable range of 24-27 degrees Celsius? Professor Luo Xinghua said that because of this, the indoor and outdoor temperature difference is relatively large, and people feel comfortable when exercising indoors, but it will hinder the perspiration and heat dissipation of human sweat glands, and the operation of the heat dissipation and conduction system will slow down, which will have a certain impact on the human body. On the contrary, yoga exercise in an environment where the temperature difference between indoor and outdoor is not too big, as long as the amount of exercise is not excessive and the water is replenished in time and adequately, it will not have much impact on the loss of human function. "Of course, the ideal practice environment should be in a cool and ventilated place."

Third, matters needing attention in practicing yoga in summer

In addition, Chen Xiuhua, deputy director of the summer yoga practice also put forward some matters needing attention:

Fourth, practitioners should not practice when they are hungry or full;

You don't need to drink too much water before exercise. Instead, you should replenish water or salt (such as 0.9% saline) immediately after sweating.

Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded.

If you feel chest tightness, palpitation, shortness of breath, headache and other discomfort during exercise, you should immediately stop practicing and rest in a place with fresh air, good ventilation or normal room temperature. If you can't relieve yourself or have serious symptoms after rest, you should seek medical advice in time;

After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water. Don't sigh the air conditioner immediately after exercise or blow it directly at the air outlet for quick results.

In addition, pregnant women, patients with hypertension, diabetes and coronary heart disease are not recommended to practice "high temperature yoga".

Summer fitness yoga for two summer fitness yoga

First, warm-up exercises.

Warm-up is the premise of every fitness exercise. Warm-up can help us stretch our muscles and relax our bodies, so that we are not easy to get hurt during exercise, and the exercise effect can be improved to some extent. Yoga is still very demanding on the body, and warming up is even more essential. In addition, it is best to wear yoga clothes or exercise when exercising.

Warm-up and relaxation can be the key points for two people to sit cross-legged, turn their heads, move their necks and activate their own places. Relax, inhale and exhale several times, and adjust your breathing. And sitting cross-legged back to back, the two will open their arms and straighten together, slowly upward, straightening their arms and palms in the process. You can do a few simple leg stretches. Don't push too hard. Simply pull the ribs with leg press.

Second, the tree action

The two stand shoulder to shoulder, raise their heads and abdomen, inhale and shift their weight to one leg, the other leg bends slowly, and their feet slowly lean against the standing leg, holding their ankles with both hands to keep their balance and exhale slowly; After keeping your balance, let go of your hands and cross them. Stretch your inner hand upward, inhale for about 10 second, then exhale, slowly release your hands, and slowly lower your outer foot.

Function: This action can strengthen the muscles of legs and buttocks, enhance the sense of balance and help stretch lines.

Third, gorgeous style.

Two people stand side by side, slowly lift one foot backwards, as high as possible, with the calf bent upwards, grab the ankle with the same hand, and stretch forward with the other hand, with the abdomen protruding outwards and the head slightly lifted, so as to keep the body stretched forward and keep the body balanced.

Function: It can strengthen visceral function, improve gastrointestinal function, lengthen leg curve and keep good posture.

Fourth, the ship type

The two men sat face to face, their legs slowly straightened up. They slowly combine their feet, hold each other's hands with their arms straight, lift their feet up as far as possible, completely straighten their legs off the ground, and lean back slightly. Note: If you feel pain in your leg ligaments, you can bend your knees slightly. Action time should not be too long.

Function: strengthen abdominal and leg muscles, improve visceral and gastrointestinal functions, and enhance abdominal line feeling.

Five, triangle torsion type

Two people stand side by side, take the same steps forward or backward with their legs, bend over, hold each other's ankles with one hand straight down, extend the other hand upward and cross each other's hands, stare at the palm above, breathe evenly for 4-6 times, and switch to the other side.

Function: It helps to stretch the back of thighs and buttocks, twist the spine, and is beneficial to visceral massage.

Double yoga creates an opportunity to exercise with others, which can not only achieve the effect of fitness, but also enhance the feelings and relationships between two people who exercise together, cultivate the tacit understanding between two people and deepen the feelings between lovers or friends. Sometimes, if a person has no perseverance and determination, he often can't keep exercising and may give up halfway. This kind of exercise can gain strength and encouragement from peers, enhance perseverance, and let us know the value of persistence and the importance of cooperation in the process of exercise, which will certainly be of great help to our future life. How can such an exercise, which can not only get a healthy figure but also cultivate people's awareness in many aspects, make people not move? Then friends who are interested in this sport should quickly choose their partners and start practicing double yoga together.