The effect of half-moon twist of yoga, the fastest and most effective way to turn the waist?
- The fastest and most effective way to turn your waist?
- How can beginners of Zero basic Yoga lose weight quickly and effectively?
The fastest and most effective way to turn your waist?
Turning the waist is a basic physical exercise, which is very helpful to improve the flexibility and flexibility of the body. Here are some quick and effective ways to turn your waist:
Warm-up exercise: you should do a proper warm-up exercise before doing any exercise. Warm-up exercises can help activate all parts of the body, improve blood circulation and prepare for the next exercise.
Stand and turn waist: stand with feet as wide as shoulders and hands drooping naturally. Keep your body straight, then slowly turn your waist to the left until you can no longer rotate. Then turn the waist to the right until it can no longer be rotated. Turn left and right for 10 times, a total of 3 groups.
Push-ups: push-ups are a kind of full-body exercise that can be exercised to the abdomen, back, shoulders and arms. When doing push-ups, you can exercise the waist by adjusting the position and angle of the arms.
Yoga waist rotation: yoga is a very suitable exercise for waist rotation. You can exercise your waist by practicing some movements in yoga, such as "sunflower style", "boat style" and so on.
Stretching exercise: in the process of turning the waist, you can do some stretching exercises to help relax the waist muscles. For example, you can try to do some lateral stretching, twisting stretching and so on.
It should be noted that when turning the waist, we should pay attention to the strength and extent to avoid injuries caused by excessive force or excessive torsion. At the same time, if you have any discomfort or pain, you should stop exercising immediately and seek medical advice.
How can beginners of Zero basic Yoga lose weight quickly and effectively?
Yoga
How do I lose the extra weight on my stomach?
Thin belly yoga 1. Easy sitting twist
Function: this pose can help you stretch your spine and eliminate back pain, and then massage your abdomen to reduce abdominal fat to promote the peristalsis of your digestive organs.
Sit cross-legged on a folded blanket with your pelvis horizontal and your back straight. Inhale and lengthen the spine, stretch and turn back to the right as you exhale, place your left hand on your right thigh and your right hand on the edge of the blanket behind you, hold for 30 seconds, and then retract. Repeat the same action in the opposite direction.
Thin belly Yoga II and half Fish King
Role: this torsion can work well in the abdominal area, the diaphragm and abdominal belt for a strong twist, its torsion will be very strong, helping to tighten the waist and abdomen muscles.
This is a more advanced twist pose. We need to fold one leg under, let the soles of the feet stand upright on the ground, the upper feet step over and place them on the outside of the knees, the toes and knees are on the same line, and the upper legs should be vertical.
You can put a blanket under the buttocks in case the pelvis does not fall back, so that the back can stand up, turn as you exhale, also inhale and stretch the spine, exhale and push the middle back into the body to increase torsion.
Yoga
Thin belly yoga III, torsion side triangle stretching
Yoga posture instructions:
1. Stand on your knees and relax your belly.
2. Inhale, breathe naturally, feel your hands extend to both sides, and lift your hands to both sides. The right hand holds his right ankle, and the body slowly sinks to the left.
3. Exhale, breathe naturally, and look at the fingertips of your left hand
4. The left arm extends slowly to the right front, and the eyes look at the sky.
5. Inhale, turn the whole left arm and upper body to the upper left, change directions, and breathe naturally.
6. Keep this movement for 30 seconds to 1 minute, as well as the expansion of the chest and shoulders.
Key points: during practice, the consciousness should be placed on the twist of the hip and the whole spine.
Efficacy: treatment of constipation, excessive stomach acid, obesity, scapulohumeral periarthritis, neuropathic low back pain. Mainly enhance the torsion of the spine, more promote the visceral blood circulation and digestive system metabolism, relaxation.
Thin stomach Yoga four words, one word chest expansion
Yoga posture instructions:
1. Lie on your back and adjust your breathing with the center on the heel
2. Straighten your toes and make your body a word.
3. Inhale, push up the waist and chest, and lift up the temple.
4. Exhale and sink your head back
5. Close your eyes, feel relaxed, hold this position for 30 seconds to 1 minute, and breathe naturally.
Key points: when practicing, the consciousness should be placed on the abdomen and the whole chest.
Efficacy: yoga that can treat gastrointestinal diseases, constipation, asthma, bronchitis and shoulder stiffness, help increase vital capacity, beautify chest lines, and correct shoulder shrugging.
Now many white-collar workers have become very big because they have been sitting for a long time, because they have no time to practice yoga in the gym for a long time, so today the editor brings you yoga exercises about how to lose weight and belly. For female friends, yoga is a good choice for body building and shaping. Yoga plays an obvious role in slimming, if you think there is too much meat on your belly. Try the following six actions with the editor.
First, raise your legs and bend forward.
This action looks very difficult, need to have a certain exercise basis, beginners are not recommended to carry out. At the same time, if there is no balance, you can also stick to the wall or ask for help.
1. Stand up straight, slowly bend down the upper body, hold the ground with both hands, and lift the left leg up in a straight line. (don't force it)
2, abdominal adduction, adhere to five breaths, and then change the other leg support, repeat the above action.
Second, the body is flexion
This action does not look difficult, in fact, it is mainly to fully stretch the lines of the back, arms, chest, abdomen and legs, so as to carry out full-body exercise.
1. feet apart, distance as wide as shoulders, arms behind slowly straightened, parallel to the ground, fingers tightly clasped.
2, slowly bend forward, chest slowly close to the legs, hands gradually raised from the back to the top, the whole process to keep upright, the upper body as far as possible down, feel the back stretch, the abdomen should be sucked into the stomach, do not bulge out.
3. Slowly reach the maximum stretch of your body. After keeping 5 breaths, put down your hands and stand upright slowly. You can do it several times more.
Third, leg lifting and side brace
This movement is mainly through the upper limb to separate the legs, very stretching, can move to the whole body.
1. After doing push-ups, slowly turn your body to the right, and then turn your center of gravity to your right hand and right foot.
2. Lift your left leg up slowly, and then grasp the left toe with your left hand. (can't do it, don't force it.)
3. If you can grasp the left foot, you can slowly approach, gradually lift the leg to the highest position, keep five breaths, and then change to the other side.
Fourth, sweep the floor
Effect: motor lumbar vertebrae, reduce waist fat, stretch and relax back muscles, activate spine.
Practice:
1. Leave your legs slightly wider than your shoulders, inhale and stretch your arms up.
2. Exhale, upper body leaning forward 45o to the left.
3. Lean forward to the limit and hold the ground with both hands. (if you can't reach the ground, your arms can droop naturally.)
4. Move your upper body and arms across the right side and inhale.
5. Exhale, straighten your arms and lift 45o along the right side with your upper body.
6. Return to the initial state.
7. Do it again according to the reverse bias order. The left and right sides were done 3 times respectively.
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