Fitness yoga movements
1, secret recipe for losing weight on waist, buttocks and ankles
The legs are horizontally separated, and the interval is slightly larger than the width of the shoulders. Turn your left foot 90 degrees and your right foot 30 degrees or so. Spread your arms to both sides. While inhaling and exhaling, slowly lean to the left. Keep your arms and shoulders in a straight line, and look at the direction of your thumb.
2, abdominal weight loss secret recipe
Legs forward, big toes together. Straighten up, inhale, and stretch your arms forward. Exhale, bend your upper body forward, make your forehead or jaw stick to your legs, and hold your toes with your hands.
3, the secret recipe to lose shoulder fat
Go back to the ground and lie on your back. Place your palms on the ground next to your hips. Pull your toes and chin inward. Stand with your legs at a 45-degree angle and put them above your head.
4, the secret recipe to lose side waist fat
Sit on the ground and stand up straight with your legs bent. The left leg is bent and the left ankle is placed on the right side of the hip. Lift your right leg again, with the soles of your feet on the outside of your left leg and your knees upright. Lift the upright right leg and knee with your left arm. Wrap your right hand around your back and twist it. Look at the fingertips on the right side of your back.
Key points of practicing yoga
1, keep a good environment.
Keep quiet, noisy environment is not conducive to maintaining stable breathing and meditation during practice. Keep the environment clean and ventilated. A clean environment can make the body and mind more pleasant, while ventilation can ensure that fresh oxygen can be supplied to the body during practice. The practice field should not be too hard or too soft. Too hard ground will limit some movements, and too soft ground will make some movements irregular and easy to get hurt. A better way is to put a yoga mat on the floor, so you can practice with confidence!
Step 2 get the right clothes
Yoga needs loose clothes to facilitate the completion of yoga postures. Flexible, can fully stretch when practicing. Breathable and sweat-absorbent, preferably cotton clothes. Soft and comfortable, you can keep your body and mind happy when practicing yoga.
3. Choose a good tutorial
A good tutor is very important for beginners. She/he can guide you from the simple to the deep, appreciate the essence of yoga and avoid misunderstandings in practice.
Step 4 start practicing
It is best not to eat within 3 hours before practicing yoga, so as not to affect the performance of some movements. After the exercise, you can add a small amount of vegetables or fruits. Keep a calm and quiet mind when practicing, complete the movements according to the coach's instructions, try to make the posture tend to be standard and fully stretch the body.
Common movements of yoga
1, clumsy
Stretch your arms forward, shoulder width apart, palms down, knees bent, until your thighs are parallel to the ground and your upper body is straight, and hold for 10-20 seconds, then your body will slowly return to its original position. Then do a set of exercises to raise the heel to the maximum. The action is the same as above, except that when squatting, keep your knees together for 10-20 seconds.
2. Bird King Style
The two arms are straight and crossed, the left arm is placed under the right arm, the elbow is bent to make the forearm vertical, and the palm is closed by turning the palm. After controlling the balance, put the center of gravity on the left leg, overlap the right leg from the front, make the back of the right foot hook the left calf, and slowly squat down 10 second. Change the other side, do the same action and keep the same time.
3. When standing, your head touches your knees
Stand with your legs together, grab the center of your right foot with both hands, cross your fingers, and hold your big toe with your thumb. Straighten your left knee, make your right leg parallel to the ground, straighten your arms and upper body for 20 seconds, then bend your elbow, bend forward and move closer to your leg, hold for 10 second, and then do the same action in another direction.
4. Triangle
The legs are about twice the shoulder width apart, and the left knee is bent to make the thigh parallel to the ground, while the upper body is bent to the left, the fingertips touch the big toe, and the palms are turned forward. Pay attention to straighten your right leg, keep your right arm up, keep it perpendicular to the ground, and breathe evenly 10 second. Do it again in a different direction.
5, standing bow type
When standing, the left knee is bent, the left hand grasps the back of the left foot, and the right arm stretches forward, with the fingertip height at the center of the eyebrows. At the same time, your left leg extends to the back of your body, and your left hand slides down to the position of your calf. You feel that the back of your leg is fully stretched. Finally, your legs are perpendicular to the ground in a zigzag shape, and keep 10 second. Then do it again in a different direction. Beginners don't have to ask for the range of motion, but make sure that the legs on the standing side are straight.
6. Stand and take a deep breath
In hot yoga practice, always breathe through your nose: this can filter out dirty air and harmful bacteria, and also make your body healthier. Practising Bikram Yoga should also follow the step-by-step rhythm, and perseverance will have good results. Keep standing, legs straight, spine straight, heel and big toe close together, fingers crossed on chin, inhale through throat, elbows open as far as possible, the back of hand just touches both sides of cheeks, inhale as far as possible, then head back, elbows close together and exhale as far as possible. This cycle 10 breaths. People who have seen the summary of slimming yoga movements will also see: