1, classic action of slimming yoga
1, Yamagata:
The big toe is close together, the other four toes are apart, the kneecap is slightly raised, the pubic bone is slightly raised, the coccyx is adducted, the spine is upright, the back is straight, the shoulders are open, and the chest is standing. Your arms are naturally perpendicular to your sides. Keep your eyes straight and breathe naturally.
Efficacy: evenly distribute the weight of the body on the feet, make the heels and toes parallel to the central plane of the body, contract the buttocks, tighten the abdomen, hold out the chest, and prevent the buttocks from drooping, abdomen protruding, backward leaning and spinal strain.
2. Tree:
Take a standing posture, stand on tiptoe with your right foot, put your center of gravity on your left foot, inhale, bend your right knee, grab your right ankle with your right hand, put your center of gravity on the inside of your left thigh, abduct your right knee as far as possible, inhale again, put your palms together on your chest, put your forearms flat, and put your palms up slowly, through the eyebrows and on your head. The body stretches infinitely, and the eyes keep looking for the fixed point in front. Practice on the other side
Efficacy: correct S-shaped legs, exercise willpower and sense of balance, strengthen concentration, reduce excess fat in thighs, and shape side waist and arm lines.
3, the wind blows the tree:
Take a standing posture, inhale, hold your arms above your head with your hands clasped with your fingers, turn your wrists upward, take a deep breath, and stretch your spine indefinitely. When you exhale, your body slowly goes down to the right. Pay attention to your navel and buttocks are facing forward. Don't use force on your buttocks. Try to stretch in one plane. Turn your head and look left. Breathe 3-5 groups. As you inhale, your body slowly returns to the center, exhales and moves on the other side.
Efficacy: relax the nerves of shoulder joint and back, expand chest, stretch back, waist and buttocks, stretch intestines, relax bowels, promote metabolism, expel toxins, and reduce fat in side waist and arms. Improve posture, enhance flexibility and balance.
4, arm type:
Take a standing posture, cross the forearm with the front of the lower abdomen, look down at the wrist, inhale, spread your arms up to your side, cross your head, exhale, and downward, keep your eyes in the wrist direction, and cooperate with breathing. Repeat the 5- 10 group exercise.
Efficacy: correct arch shoulder, relax shoulder joint, promote blood circulation and eliminate fatigue. Stretching the spine helps to strengthen the spinal nerves and stimulate the awakening center of the brain.
5. Stand and bow:
Stand with your feet about one and a half shoulder width apart, turn your right foot 90 degrees, buckle your left foot slightly, inhale and lift your arms horizontally at your side, and exhale. The left arm drives the body forward to the right, palms facing each other, holding an empty fist, inhaling, bending the left elbow, pulling the left fist behind the left ear, watching the right fist, tightening the neck muscles, arms and chest muscles, exhaling and relaxing, and repeating 3-5 groups with breathing.
Efficacy: develop arm muscles, chest muscles and neck muscles.
6, skyscrapers:
Take a standing posture, with your feet about a fist wide apart, inhale, lift your arms over your head, lock your hands with your fingers, turn your wrists upward, look up at the back of your hand, stretch your spine infinitely upward, take a deep breath, try to stand on tiptoe, keep breathing for 3-5 groups, exhale to relax your feet, and restore your arms to your side.
Efficacy: Promote blood circulation in shoulder and back, relax spinal nerves, shape waist and abdomen lines, stretch intestines, relieve constipation, promote digestion and treat gastroptosis.
7. Pray:
Stand on the mountain, cross your hands on your chest, put your forearms flat and keep breathing evenly.
Efficacy: increase leg stability, improve mental concentration and attention, and establish a quiet state. It can be used to soothe the nerves, cooperate with abdominal breathing and stretch eyebrows.
8. One-legged prayer:
Stand on the mountain, bend your right knee, put the center of your right foot on the inner side of your left thigh, put your heels near your perineum, put your palms together on your chest, put your forearms flat, find a fixed point in front of your eyes, and keep breathing evenly for as long as possible. Exhale and restore your right foot and hands. Practice on the other side
Efficacy: It is a good posture to balance nerves, develop a sense of balance and strengthen leg muscles, foot muscles and ankles.
9. Waist-turning style: (right angle 1, 2,3 corresponds to waist-turning 1, 3,4)
① Stand with your feet about 2 shoulders apart, inhale, raise your arms over your head, open your index finger, and naturally lock your other fingers. Take a deep breath and stretch your spine upward. When exhaling, take the hip as the turning point, keep the upper body parallel to the ground forward and downward, inhale deeply, stretch the spine forward again, and the fingertips are upward. When exhaling, twist the body horizontally to the right, pay attention to the hip and feel the side waist.
② Stand with your feet apart, hip-width apart, inhale, open your arms at your side, inhale, bend your right elbow, touch your left shoulder with your right hand, pay attention to keep your arms flat, touch your right waist with your left arm around your body, inhale deeply, stretch your spine, exhale with you, keep your hips still, twist your body to the left and look back, keep three groups of breathing, inhale and straighten your body. Practice on the other side
③ Stand with your feet apart, hip width apart, inhale, open your arms at your side, inhale, bend your elbows, and touch your shoulders with your fingertips. When exhaling, keep your upper body parallel to the ground and go forward and down, inhale deeply, stretch your spine forward again, look up and forward, twist your body horizontally to the right when exhaling, keep your hips still, feel the side waist stretch, inhale slowly.
④ Stand with your feet apart, hip width apart, inhale, and put your arms akimbo at your sides. When exhaling, keep the upper body parallel to the ground forward and downward, inhale deeply, extend the spine forward again, raise your eyes and look forward, and twist your body horizontally to the right when exhaling. Pay attention to keep your hips still, feel the stretch of your side waist, inhale, slowly return to the center, and then translate and twist to the left when exhaling.
Efficacy: Stretch the spine, redistribute the deposition of waist fat, and strengthen the back muscles.
10, golden rooster independent type:
Take a standing posture, stand on tiptoe with your right foot, shift your center of gravity to your left foot, inhale, bend your right knee backwards, grab your right ankle with your right hand, try to keep your heel close to your hip, keep your thighs on the same plane, find a fixed point in front of you, take a deep breath, and raise your left arm above your head to keep your body stable. 3-5 groups breathe and exhale, release the right hand, restore the right leg and left arm, relax the feet, and then.
Efficacy: Soften all joints of human body, promote blood circulation, strengthen muscles, and eliminate joint stiffness and pain. It has a good therapeutic effect on diseases such as knees, ankles, wrists, palms and fingers.
1 1, stand and tuck your knees:
Take a standing posture, stand on tiptoe with your right foot, shift your center of gravity to your left foot, inhale, bend your right knee, cross your hands and fingers, encircle the front of your right calf, concentrate, straighten your left knee, take a deep breath, lift your right knee up, get as close as possible to your chest and abdomen, find a fixed point in front of your eyes, keep breathing for 3-5 groups, exhale, release your hands, restore your right leg, and practice on the other side.
Efficacy: eliminate excess fat in legs, massage internal organs and enhance balance. Flexibility of hip joint, stretching of leg muscles and stretching of back muscles.
12, bucket type:
Stand with your feet apart, slightly wider than your shoulders, inhale, raise your arms above your head in front of you, palm forward, naturally sink your wrists when exhaling, buckle your fingers slightly, inhale, and stretch your spine again. When exhaling, take the hips as the folding point, and use your arms to drive your body to swing back and forth. Depending on inertia, you can swing inside and outside between your legs (3-5 groups of exercises), and then slowly stop to the center, with your hands propped on your knees and slightly flexed.
Efficacy: Stimulate blood circulation and spinal nerves, relieve fatigue, stretch paraspinal tendons, back muscles and internal organs.
Taboo: patients with dizziness, hypertension, heart disease and glaucoma, menstrual women are not suitable for this exercise.
13, diving:
Stand still, feet apart, shoulder width apart, inhale, lift your arms in front of you, exhale, hold an empty fist, inhale deeply, stretch your spine upward, exhale, slightly bend your knees, slowly move your hips back, lean forward, with two opposite forces, make your spine and arms on a horizontal line, keep them parallel to the ground, then exhale, then slowly downward, keep your thighs parallel to the ground, and look down.
Efficacy: Enhance the strength of ankles and calves, reduce excess fat in legs, back and arms, and stretch back muscles, which is an intensive weight loss posture.
14, sitting sideways:
① Sit in a sitting position, with your legs separated to the maximum in front of you, inhale, raise your arms horizontally at your side, and stand upright on your back and neck. When exhaling, the right arm drives the body to the lower right, bends the right elbow, flips the wrist, grasps the center of the right foot with the right hand, inhales, pulls up the left arm, looks up to the left, exhales, and goes to the lower right. Try to hold your left toe with your right hand and keep breathing for 3-5 groups. Inhale, drive your body with your arms, and slowly return to the center. Practice on the other side
② Sit in a sitting position, with your legs separated to the maximum in front of you, your right knee bent inward, your right foot pulled to the inside of your body as far as possible, your right knee abduction, inhaling, your arms raised horizontally at your side, and exhaling. Drive your body to the lower left with your arms, bend your right elbow, grasp the arch of your left foot, and pay attention to the inward hook of the arch. At the same time, extend your right arm infinitely upward, look up to the right, exhale, and send it to the top of your head if possible. Inhale, release your hand, and your arm will drive your body back to the center. Exhale, restore both sides and open your right knee. Practice on the other side
③ Take a sitting posture, with your legs separated to the maximum in front of you, your right leg bent outward and backward, and your toes facing outward or backward. Inhale, raise your arms horizontally at your sides, and exhale. Drive your body to the lower left with your arms, bend your right elbow, grasp the arch of your left foot, and pay attention to the inward hook of the arch. At the same time, the right arm stretches infinitely upward, the eyes look up to the right, exhale and send it to the top of the head. If possible, hold your left toe with your right hand and keep breathing for 3-5 groups. Inhale, release your hand, and your arm will drive your body back to the center. Exhale, restore both sides and open your right knee. Practice on the other side
Efficacy: reduce the excess fat in the side waist and inner thigh, beautify the arm, soften the spine, massage the kidney, promote adrenal secretion and enhance the flexibility of the whole body.
15, beam foot type:
Take a sitting position, knees bent inward, feet opposite, heels close to perineum, hands clasped with fingers and fingers. Inhale, straighten your spine, straighten your back, and exhale. Take the hip as the folding point and drive the body forward and down. Try to keep your chest and abdomen close to the outer edges of your feet, and keep your chin touching the ground for 3-5 groups of breathing. Feel the infinite relaxation of hips with your heart, and your knees slowly sink. As you inhale, your head drives your body slowly back to the center. Exhale, loosen your hands, close your knees and restore your legs.
Efficacy: it is suitable for people with dysuria, which can make the pelvis, abdomen and back get enough blood supply and get stimulation; Keep the kidneys, prostate and bladder healthy; Relieve sciatica, prevent hernia, and exercise regularly can relieve the pain and swelling of testis. Male and female reproductive system health care, protect female pelvis, relieve irregular menstruation and menstrual discomfort, massage lower abdominal viscera.
16, soothe the nerves:
Take a sitting position, put your hands on your sides, inhale, open your hands on one side of your body and raise your head, lock your fingers, and turn your wrists and palms up. Exhale, bow your head, look at your chest, inhale, look up and look straight ahead. Exhale and restore your hands. Repeat the exercise three times.
Efficacy: calm nerves, expand chest cavity, enhance pectoralis major and lung function, stretch spine, beautify chest, and eliminate excess fat in arms, shoulders, abdomen and side waist.
17, intoxicated with Tianfu customs:
Sit in a lightning posture, with your back and neck upright, your fingertips pointing to the back or above your heels, spread your shoulders, hold your chest out, inhale, raise your head, look at your eyebrows, inhale deeply, exhale slowly, feel inner peace, stop slowly to the center, release your hands to restore your side, and straighten up.
Efficacy: used to wake up eyebrows and relax nervous system. This is a state of mind. Enhance lung function, expand chest cavity, relieve round shoulder hunchback and beautify chest.
18, respiratory balance type:
Sit in a lightning posture, hold your chest out, inhale, spread your arms in a V-shape, exhale, bend your elbows downward, put your thumb up (or cross your chest with empty fists) and put your fingers under your armpits, bow your head, hold your chest out, inhale, open, exhale, cross your arms downward, follow your breath, and repeat the exercise for 35 times (10-65438+). Slowly stop and lower your head, exhale, and return your arms to your side.
Efficacy: To prepare for pranayama, put your arms under your armpit so that the airflow through each nostril can be equal. Enhance lung function, beautify the chest and reduce excess fat in the upper arm.
19, lotus style:
Sit for a long time, bend your right knee, grasp your right foot with both hands to make it as close as possible to the root of your left thigh and your heel close to your navel. Bend your left knee, grasp your left foot with both hands and put it at the root of your right thigh, with your heel close to your navel and your foot turned up. Exhale and restore legs and hands. Practice on the other side
Lotus handprint: ① wisdom handprint ② Zen handprint.
Efficacy: cross your legs and keep your back straight to keep your brain focused and alert at all times. It is good for treating knee and ankle stiffness and promoting blood circulation in waist and abdomen.
Conclusion:
We all want to have a good figure, so let's start practicing yoga!
2. The most effective exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
In short, what is the fastest and most effective slimming exercise mentioned above? We should have a correct understanding of these, and experts should remind you that there are many ways to lose weight. When people choose to lose weight, they must choose scientific and effective methods to lose weight, and must not blindly choose some undesirable methods.