Yoga bird king action essentials, what is slimming yoga? What are the poses of slimming yoga?
- What is slimming yoga? What are the poses of slimming yoga?
- What are the yoga poses that open the hip?
What is slimming yoga? What are the poses of slimming yoga?
Slimming yoga is not a school of yoga, but a commercial name for Chinese people, because it can put more emphasis on the effect of weight loss, so the easy-to-understand explanation of slimming yoga is a kind of exercise for girls to practice losing weight. General yoga clubs and gyms have this kind of yoga slimming member classes, mainly to lose weight, weight loss for the purpose of the course arrangement can be called slimming yoga.
Slimming yoga can be divided into many classes:
For example, you will see the core course of yoga abdomen in the museum's class schedule. This is slimming yoga that strengthens abdominal muscles and has a thin belly. It usually arranges some sun worship, lower dog, flat support, locust, roll head and knee. Anyway, all the asanas that move abdominal muscles over a large area will be included in this course.
There are also yoga leg classes, yoga hip lifting courses, yoga thin forearm classes, yoga thin thighs classes, yoga posture correction courses and yoga breast promotion courses, which arrange various asanas that are effective on the part. in fact, all yoga poses have the effect of slimming and slimming, just focus on where you are thin, you will practice more asanas, yoga teachers will specially connect the asana into a small sequence when arranging classes. From the warm-up, the simple asana gradually to the peak asana, and then slowly reduce the weight. Finally, take a rest and recover your strength. Generally speaking, experienced teachers guide them well, and the effect of slimming and slimming is also great.
The teachers answered very well.
It is also recommended that we all know the method of body beauty for lazy people, as follows: often lie on your back on the mattress with your head held high for about three hours at a time, so that you can correct your figure very well. it also comes with a custom pillow that can be used as an ordinary mattress. Please refer to
In the traditional yoga school, there is no slimming yoga. Slimming yoga is the product of the marketization of modern yoga, which caters to the market trend and develops a form of yoga.
As the name implies, slimming yoga is a form of yoga associated with weight loss, the main purpose is slimming, slimming is not only thin, but alsoIf you are thin and stylish, you should be thin where you should be, and leave where you should not.To create a healthy figure.
At present, many of the slimming yoga on the market are inspired and improved from hatha yoga to create yoga poses that are more in line with regional differences between men and women, and a more accurate evaluation of the private education system. Scientific and reasonable periodic fat reduction and shaping.
Yoga asanas are basically slimming.The most important thing is that you need targeted, continuous practice, which is the basis emphasized by all forms of fitness. Muscles have memory and need to be stimulated repeatedly to form exercise reflex areas in the muscles and brain. Slowly achieve the most ideal training results.
Slimming yoga can also be done through media, such asFascia bar, Pilates bed, yoga ball, elastic band, wave ballAnd so on, can assist the practice to achieve twice the result with half the effort.
There are many poses, such as wind blowing tree style, skyscraper style focusing on training side waist and arms, cow face style, eagle style mainly exercising shoulder and back to eliminate butterfly sleeves, bow anti-ship style to build back strength and stretch front watch chain, etc., it is worth noting thatMost yoga poses can affect the whole body at the same time.It is not just a fixed-point exercise.
So when you practice, you can slim down.
Slimming yoga is a course name that attracts members and does not belong to any school. But the practice of yoga can indeed achieve the effect of slimming. The asana practice of yoga is more eccentric, which is conducive to the slender shape of our muscles and is more in line with the mainstream aesthetic of most Asian women.
Most yoga poses have the effect of slimming. Here are a few simple poses that are easy to practice:
I. Phantom chair type
Put your feet together, bend your knees and hips backward and downward, place your center of gravity on your heels, and raise your hands above your head.
Note: keep the spine upright and tighten the abdomen and the inner thigh.
Efficacy: improve leg shape, thin legs, buttocks, thin abdomen.
Two. Triangle
Two feet open a distance, the left foot inward to 30 °, the right foot to 90 °outward. The right hand drives the body down to the right and places the inside of the right foot. Exhale and get up and practice on the opposite side.
Note: keep your thighs tight if you don't have enough flexibility, place your hands on your ankles or calves to keep your spine extended
Efficacy: improve leg shape and thin thighs
Three. Locusts
Put your hands on the side of your body and lie prone on the mat. Exhale your back and buttocks and lift your legs and upper back.
Note: the feet and head should be extended to both sides, the waist should not have a sense of compression, keep the abdomen tight.
Efficacy: improve round shoulder hunchback, slender arms, beautiful back and buttocks.
Four. bridge type
Keep your feet apart from your hips, bend your knees and lie on your back. Breathe and lift your buttocks. Hands on the mat, fingers interlocked, pull toward the feet.
Note: the waist should not feel squeezed, the arm should continue to press down the cushion.
Efficacy: improve round shoulder hunchback and buttocks
All yoga exercises can achieve the effect of improving posture and losing weight. Pay attention to the main points in the practice, the effect can be more obvious.
Yoga has many functions, which can be classified by genre or by function. The slimming yoga mentioned here is a way to achieve slimming through yoga.
This kind of exercise is clearly targeted, so regular exercises are needed in order to strengthen muscle strength and flexibility, improve metabolism in the new city, and get a better shape.
Asana practice: you can focus on the specific parts of the shape, different asana exercise to different muscles. You can choose the appropriate shaping yoga course according to your personal needs (see figure).
In addition, we suggest a reasonable combination of "set meal" practice.
Regular aerobics: 40-60 minutes 3-5 times a week
(a total of about 150 minutes per week)
Positive exercises: 60-90 minutes 3-5 times a week
Negative exercises: about 2 times a week for 60-75 minutes
The actual practice frequency can be changed according to individual physical condition. For example, menstrual women should minimize high-intensity training; practitioners with injuries need to practice safely after consulting a professional doctor; postpartum repair should not be done in haste, but should be practiced under professional guidance after proper physical recovery.
What are the yoga poses that open the hip?
There are many positions for hip opening, but as a yoga instructor for more than 10 years, safety comes first.
Hip opening exercises can be carried out by arranging a reasonable asana sequence.
Warm up-& gt; standing hip opening (e.g. warrior II, side angle, humble warrior, etc.) & gt; squatting or kneeling hip opening (such as Malasana, crescent, etc.) & gt; sitting hip opening (such as bound foot, Compass pose, etc.) & gt; lying or lying position hip opening (e.g. pigeon, turtle, etc.) & gt; reverse response (such as cow face)-& gt; rest
Considerations for the exercise
-the action must go from shallow to deep, and the speed of entry and exit should be slow.
-it is necessary to activate the relevant muscles as a protective mechanism to avoid injury.
-congenital pelvic structure may be different and do not pursue the same results as others
-after completing the hip exercise, you should add some reverse posture exercises.
-severe pain, abnormal friction, or joint sound during practice. Please be very careful not to stay in this position for too long or deepen your practice.
The above is my own experience, throw a brick to attract jade, hope that more people share their own experience
Hip opening is so important to a woman. If you exercise well, it is the woman who will benefit in the end.
Xiaomi quotation: did you really do the right hip position?
Hip opening is definitely an essential stage when doing yoga, but at this stage many people give up halfway because of pain, which may also be due to the discomfort caused by your incorrect asana, so is your hip opening really right? Hip openings are very important for women. Come and do the following eight hips with Xiaomi.
I.
1. Keep your legs together and keep your back straight
two。 Spread your legs back and forth, bend your knees and stretch your calves upward.
3. Bend your forelegs and stand on tiptoe
4. The upper body is leaned back and supported by one hand
5. Stay in this position for 15 seconds and then change the other leg.
This pose can well open the hips, promote the flexibility of the hips and stretch the flexibility of the body, but pay attention to the protection of the waist and don't lean back too much.
II.
1. Lie flat on your side and keep your breath steady.
two。 Spread your legs apart and stretch your right leg straight to the side of your body.
3. Bend your left leg upward, hold your right hand straight and hold your left foot.
4. Put your left hand on your head and bend upward to hold your right ankle.
5. Hold this position for 15 seconds and then lean to the other side.
This pose not only helps to stretch the hip more fully, but also promotes the blood circulation of the leg muscles, stretches the leg muscles, and shapes the long and charming curves of the legs.
3.
1. One leg supports the body straight, and the other leg extends straight upward and perpendicular to the ground in a zigzag shape.
two。 Keep your body straight to your side, straighten your hands and hold your calves.
3. Stick to this pose for 30 seconds.
The most important thing to open the hip is to fully open the hip joint, but the hip joint of beginners is generally very stiff and not easy to stretch, so do more of this pose, pay attention to the "one-shaped" leg, and maintain the stability of the body.
IV.
1. Keep your legs together and your toes straight, while your upper body bends backward.
two。 After leaning against the wall in the lower back position, the palms are close to the ground to support the body.
3. Maintain this action for 30 seconds.
Training the muscle strength of the waist is also one of the indispensable steps in the process of hip opening. improving the flexibility of the body can reduce the pain caused by hip opening and effectively relieve the tight hip.
For beginners, many yoga poses are difficult to achieve. What is puzzling is that they all have a certain training basis, but why are there still some poses that are difficult to do? Maybe it's because they didn't open the hip and hip. Correct hip opening is the beginning of a complete yoga, just practice these movements, simple and effective.
one。
1. First relax your body and stretch your legs on the yoga mat.
two。 The palms of both hands are clasped to the ground and the arms are bent under the chest.
3. The arms support the body and lift, straightening the legs at the back and above.
4. The muscles of the whole body are taut and keep a good posture, counting 15 in mind is a movement.
In today's society, "Phubber" can be seen everywhere on the bus, on the subway, while waiting for the bus, and while walking, many people are playing with their mobile phones and browsing all kinds of social software all the time. If this goes on like this for a long time, not only our necks can't stand it, but our bodies will also be damaged. This pose can be said to be designed to solve this problem. It will be much better to practice this pose when you feel back pain.
two。
1. The first step is to complete the handstand, supported by an outstretched arm.
two。 After completing the handstand, bend your legs and open them to the left and right.
3. The thigh becomes a horse, the calf stretches upward, and the leg posture is roughly a horse step.
The word "hip opening" is no stranger to all people who practice yoga, whether in the mouth of yoga teachers or in yoga tutorials. Practicing this action can play a role in some intensive training of our hip joints. Let our hip joint more flexible, the movement completed more smoothly and fluently, in order to achieve the effect of hip opening.
three。 Triangular torsion
1. Start by standing, lift your right foot up, and step on the ground one meter away from your left foot.
two。 Stretch forward, keep your back straight, and wrap your hands around your right leg from behind.
3. The direction of the face and chest is on the left side and keep moving for 30 seconds.
In the process of practicing this movement, our legs are separated to both sides, and the muscles on the waist side are also lengthened, coupled with the repetition of the movement left and right, which requires a strong stability of the body to ensure that the movement is balanced in the process of completion. We need the same combination of body and mind. In the process of practice, we must grasp the rhythm and complete step by step.
Open hips, hips, shoulders, these are all we must do before we begin to enter yoga practice, can be a good warm-up, help us open the stiff body, avoid pulling muscles in the process of practice, do not want to get hurt must not be omitted.