Want to lose weight to practice what kind of yoga, who has a good weight loss yoga, tell me, I intend to practice?
- Who has a good weight loss yoga, tell me, I intend to practice?
- Yoga or other fitness programs, which is better to lose weight?
- Is it yoga or aerobics faster to lose weight? Which weight loss success will not rebound?
Who has a good weight loss yoga, tell me, I intend to practice?
If yoga doesn't lose weight, it means pulling muscles because people who practice yoga are particular about eating vegetarian meat, eating sour meat, eating white meat, eating a light diet, less oil and less salt, and then practicing yoga can consume more or less calories, so people think that yoga, if you don't practice yoga, you will be thin even if you eat less oil and less salt every day.
Yoga or other fitness programs, which is better to lose weight?
If you want to lose weight, what kind of way will you choose? Is it yoga known for its softness, or is it masculine fitness?
In general, girls are more likely to choose yoga because it is quiet and graceful, while boys are more likely to choose fitness, and they prefer sweaty pleasure. If you want to discuss which of the two is more effective in losing weight, it depends on the individual's efforts.
1. Semi-lotus sitting
↑ semi-lotus sit. Look at the leisurely appearance of yoga people to know that this pose is not difficult, let's give it a try!
Asana decomposition: first of all, on the basis of mountain standing, raise your head, chest and abdomen, and adjust the state. Then, relax and sit down with your legs folded, your back straight and your hands folded on your chest. This pose is the best way to calm down, with abdominal breathing, eyes closed, conducive to meditation.
two。 Pigeon king style
↑ Pigeon King has a good effect on reducing waist, abdomen and leg fat, and leaning back the head can also move the cervical vertebra to prevent the occurrence of spondylosis.
Action decomposition: sit on the ground, the left leg bends the knee to the inside, the size and small legs fit closely, the soles of the feet are facing the base of the thigh, the right leg is straightened back, the calf is raised, and then the right hand is supported on the ground, the upper body is leaning back slightly, and the left hand is raised to grasp the tiptoe of the right foot.
3. Toe tip type
The ↑ toe tip variant is somewhat similar to the one-knee squat we usually do, but it requires higher body balance and toe tip endurance.
Asana decomposition: standing in the mountain, squatting on one knee, both feet on the toe, the left leg landing on the knee, the hips sitting on the heel, the back straight, hands stretched out naturally.
The weight loss effect of yoga is not good until you try it yourself. In any case, it can bring you a different harvest.
If the effect of exercise you want is to lose weight, I'm sorry, neither is the best choice.
The benefits of yoga:
1. Increase the flexibility of the body, mainly the ultimate stretching length of muscles
two。 To increase the range of joint movement, it is inconceivable that the joint angle of a yoga master changes greatly.
3. Slightly increase the isometric contractile strength of the muscle, that is, the strength of the muscle without stretching
The efficacy of fitness:
1. Greatly increase the explosive power of all parts of the body
two。 Strong shaping effect, you can get a concave and convex figure, but only if the fat is thin.
3. Greatly increase the body's immunity
We can see that.
The main functions of yoga are on joints and ligaments.
The main function of fitness is on the strength and shape of muscles.
And the weight loss you want should focus on adipose tissue.
Both sports have some fat-reducing effects, but neither is the best.
The best and only healthy way to reduce fat is aerobic exercise.
Because weight loss requires two important indicators:
1. Continuous exercise time
two。 The heart rate during exercise should reach the standard of weight loss.
What's interesting is that
Yoga can achieve the first standard, but not the second.
Fitness can meet the second standard, but not the first.
Then there is only aerobic exercise, so you can have both.
Whether it is running, fast walking, jumping exercises, etc., can be summarized as aerobic exercise.
As long as you can exercise continuously for 40 minutes at a time.
No matter how fat you are, you can polish it into an ideal figure through time.
And in terms of difficulty,
Yoga and fitness both need more talent, and some people are destined not to be masters.
But running does not require much talent, as long as you work hard, you will certainly be able to lose weight.
I hope you can choose the right route for exercise.
What? You asked me how much heart rate is required to lose weight?
Pay attention. I have written a number of related articles, please help yourself:)
Practice yoga to restore the function of various organs of the body, calm the body and mind so as to promote the function of the immune system, eliminate fatigue and make daily life full of sunshine and vitality. So yoga focuses more on physical and mental recuperation.
And fitness is to increase the tension of various organs and muscles of the body through high-intensity exercise, which needs to consume a lot of body fat in this process, so as to achieve the effect of weight loss.
Therefore, in terms of weight loss alone, fitness generally consumes more fat than yoga at the same time.
Now more and more people begin to pay attention to their health, and losing weight is a problem that bothers many people, so exercise and weight loss is becoming popular. Yoga and fitness are very distinctive forms of exercise, which are very effective for the weight loss party. Both can lose weight, as long as everyone chooses what suits them according to their hobbies and lose weight according to a reasonable plan, there will be something to gain!
1. Pigeon variant
↑ weight loss is a long process, and interest is your motivation to keep going, it is best to choose your favorite exercise!
Main points of asana: kneel on the ground, left leg forward, right leg backward, two legs inverted v-shaped, left calf close to the ground, right calf upward perpendicular to the ground, upper body leaning back, chest horizontal, head leaning back, top of head close to the sole of right foot, left arm straight, left hand palm on the ground, right hand holding the toe of the right foot.
two。 Backbend variant
↑, whether yoga or fitness, can have a good slimming effect only through professional guidance and practice.
Main points of asana: stand in the mountain pose, take a step forward with your left leg, straighten your legs, stand on tiptoe on your right heel, bend your spine backward, keep your abdomen perpendicular to the ground, keep your chest horizontal, keep your right arm straight and keep your left arm on the wall.
3. One-legged scorpion variant
↑ weight loss exercise is not good, be sure to control your mouth, this is both healthy and effective.
Main points of asana: kneel on the ground, bend your arms into 90 degrees, keep your forearms close to the ground, keep your forearms perpendicular to the ground, straighten your legs, push your buttocks and waist, raise your legs upward, stretch your left leg upward and perpendicular to the ground, extend your right leg backward, land on the toe of your right foot, and keep your balance.
Losing weight is not a slogan, but to pay enough effort and sweat, many fairies have begun to take action, and become very beautiful! If you are still worried about the extra weight on your body, try yoga or fitness, and you will find that you are beautiful, too!
Daily hot discussion: yoga or fitness, which do you think is better to lose weight?
Welcome to leave messages and complain in the comment area!
This is no difference, can only be said to vary from person to person, if a man I suggest to practice yoga, this kind of thing is not only an aerobic exercise, but also it can regulate your mood, temper and so on. The adjustment of various living habits is very helpful for you to lose weight. It's OK for both men and women to work out if you want, but if you know you need to lose weight, you need a fitness instructor. A fitness instructor may not be very useful, but in fact he contains a lot of details, such as how much you exercise every day, how much you eat every day. It can basically be arranged for you. Fitness consumes more fat than yoga. But some people's body fat needs to reach a certain amount of exercise before it will be consumed.
Is it yoga or aerobics faster to lose weight? Which weight loss success will not rebound?
Let me share some insights.
The best way to lose weight is the combination of aerobic exercise and diet. Yoga should also be combined with diet.
If you want to maintain your ideal weight without getting fat, the only thing that can't be avoided is to adjust your diet and habits.
To say so is still relatively general, for the urgent need to lose weight partners will not know what to do in the end.
If you want to lose 2-5 kilograms within a month or three months, you need to run. Run at a constant speed 3-5 times a week, with a heart rate of 120-130, lasting for more than 30 minutes each time.
The correct way to open the running 🏃🏾♀️ is to lift the body up, gently land the soles of the front feet, and then fall, and always keep your knees slightly bent, so that you are not tired and protect your knees from injury. Hold a hollow fist with both hands and swing it in front and back of your chest, not too much.
What if I can't run for 5 minutes?
You can run for three minutes and then slow down for one minute, but you can't stop. Then go back to speed, cycle back and forth, and hold on for 30-40 minutes.
Reminder: it is important to note that you can't drink cold water after sweating! Take a sip of warm water!
Eat carefully with three meals! Concentrate on eating! About 30 times per mouthful.
You can have breakfast like this, with fruit or vegetable juice, eggs and staple food.
You can have lunch like this, whatever you want! Eating a delicious and colorful lunch satisfies your senses and appetite!
Pay attention to drinking water and not eating snacks between meals during weight loss!
Dinner can be reduced appropriately, it is best not to eat meat, and finish dinner 3 hours before going to bed.
When practicing yoga, you should pay more attention to your diet and practice for at least two hours after eating. You can't eat immediately after yoga.
Losing weight is for beauty when you are young, but it may be for health when you reach a certain age.
Weight management is a lifelong job, please keep your mouth shut and practice your legs!
There is also a point to nag, life schedule, do not stay up late! Because stay up too late hungry, then eat midnight snacks, then go to bed, and then break the work!
After looking at the delicious food above, you may ask, why is there nothing in soup and water? Yes, no soup, no water, two hours after the meal.
If you eat like this, you will be slim and healthy!
I hope my sharing can help you.
You are welcome to comment, like and follow. Thank you!
Copyright notice: original works, washing manuscripts, plagiarism is strictly prohibited, once found, must be seriously responsible.
Is it yoga or aerobics faster to lose weight? Which weight loss success will not rebound?
Hello, I am Xiao Wei fitness instructor, I am glad to answer your question!
1. The nature of weight loss?
two。 Which is more fat-reducing, yoga or aerobic exercise?
3. How is losing weight rebound to return a responsibility?
[click the button in the upper right corner to follow me and learn more about fitness]
With the improvement of people's health awareness, many people are willing to use exercise to lose weight, but there are many exercise options on the market. Which is more suitable for women, yoga or aerobic exercise?
Exercise is divided into anaerobic and aerobic exercise, in fact, yoga itself is also a kind of aerobic exercise, how to distinguish aerobic exercise and anaerobic exercise, you can follow my headline and check out the article I wrote before.
Aerobics should refer to more dynamic aerobics such as running and aerobics.
What is the essence of weight loss?
The essence of fat reduction is to achieve calorie difference, as long as the daily calorie intake is less than the calories consumed, fat burning can be achieved continuously. To put it simply, for people with the purpose of reducing fat, choose the mode of exercise as much as possible to consume more and more calories. Both are aerobic exercise.Generally speaking, compared with other aerobic programs, yoga maintains a low heart rate during the whole process, and belongs to low-intensity aerobics most of the time, so it consumes less calories, so yoga is not very effective in terms of fat reduction.. But regardless of the total amount of exercise, it is also meaningless to talk about the effect of exercise, such as an hour of strength yoga and ten minutes of jogging, which must be a lot of yoga for an hour.
The problem of weight loss and rebound?
I always think that weight loss and rebound is a false proposition. Whether you gain weight or not depends on your intake and consumption.In the case of constant intake, increasing consumption through exercise can effectively reduce fat, then naturally stop exercise and reduce consumption can also hoard fat, no exercise is a pity once and for all! In fact, exercise itself is a process of cultivating good living habits. No matter what the purpose of exercise is, it is more important to develop healthy habits such as self-regulated diet and exercise.
On the question of the rebound of weight loss by exercise, you can check out my previous questions and answers.
All right, the above is my sharing, the code word is not easy, follow me, like forwarding, collection are all great support and encouragement to me, coach Xiao Wei will continue to output high-quality fitness content.
If yoga and aerobics are compared, of course, the effect of aerobic weight loss is better, aerobic can make the heart rate reach the fat-burning heart rate, which is conducive to fat reduction.
Yoga is mostly conducive to improving posture and flexibility of the body, if you want to lose weight without rebound, the effect of doing yoga is not very great.
The suggestion is to cooperate with anaerobic exercise, do more than 30 minutes of anaerobic exercise, plus 30-40 minutes of aerobic exercise, reduce muscle loss while losing weight, and reduce fat to a greater extent, in order to reduce the possibility of rebound.
And oxygen-free ➕ aerobic, conducive to molding, so the visual effect will be much better.
The most important thing to lose weight is to create a calorie gap! Eat less calories than you burn!
Aerobic exercise can help burn calories, while anaerobic exercise can increase muscle content and basal metabolic rate! (the basal metabolic rate is the energy consumed by doing nothing and lying in bed.) the more muscle content, the higher the basal metabolic rate, the easier it is to lose weight!
Aerobic exercise is a kind of exercise carried out by the human body under the condition of sufficient oxygen. The intensity of aerobic exercise is low, rhythmic and sustainable for a long time. Yoga belongs to aerobics [bared teeth]
Anaerobic exercise is engaged in relatively intense exercise, anaerobic exercise intensity is greater, the duration is not long, the common anaerobic exercise is equipment contact, push-ups, weightlifting.
In addition, I read a book saying that more brain exercise will also consume more energy, such as studying, reciting, writing plans, etc., which is why I always feel hungry [cover my face] when I am in the college entrance examination in high school.
In short, it is to calculate how many calories to eat, control your mouth, use your brain, spread your legs, consume as many calories as possible, and lose weight [show your teeth]
With regard to the rebound problem you mentioned, I would like to cite an example. Originally, the flowers were a little short of water. You watered the flowers for a few days. The flowers bloomed very beautifully, and then you did not water them again. The flowers are slowly withering, 🥀. Can you say the flowers bounce back? This is just a normal natural phenomenon! It's the same with losing weight. If you don't consume enough calories, you will gain weight naturally. It's not called bounce!
Finally, I wish you good health!
Come on, 💪.
Yoga belongs to aerobic exercise. Yoga movements are mostly static, in terms of calorie consumption, it is not an ideal fat-reducing exercise.
Prerequisites for weight loss
The purpose of losing weight is to reduce excess fat. It takes about 7700 kcal to reduce one kilogram of fat. Only under the premise that energy intake is less than energy consumption can you lose weight. Even if you don't exercise, you can lose weight through reasonable diet control. If you only exercise and do not control your diet, you will not be able to achieve a good weight loss effect.
How to control diet
First of all, it is necessary to control dietary calorie intake, not lower than the basic metabolic calories, and the greater the calorie gap between calorie consumption and calorie consumption, the faster the speed of weight loss.
Choose staple foods with low glycemic index and control at 2 to 4 grams per kilogram of body weight. Coarse grains are a good choice. Eat as few refined carbohydrates as possible.
Eat more low-fat and high-protein foods. Prevent muscle loss and maintain basic metabolic calories.
Eat more vegetables and eat appropriate amounts of low-sugar fruits to supplement vitamins and dietary fiber.
Drink plenty of water, green tea and coffee to boost metabolism.
How to choose exercise to lose weight
The main purpose of aerobic is to increase calorie consumption and increase the speed of fat reduction, while strength training aims to increase muscle content and enhance basic metabolism.
The intensity, frequency and time of exercise determine the speed of fat loss, such as fast walking, jogging and yoga with more than 200 calories and 300 kcal an hour. Keep it for an hour a day and lose about 1 to 1.2 kilograms of fat a month. Swimming, skipping rope and running fast for an hour have more than 500 kilocalorie calories and can reduce fat by 2 to 2.5 kilograms a month.
Strength training mainly plays a role in the shaping of body shape, the increase of muscle content and the improvement of basic metabolism. If you want to reduce the probability of rebound, you must increase strength training in addition to a reasonable diet. After all, the higher the basal metabolic rate and the greater the calorie consumption, the harder it is to gain weight.