Yoga not only helps enlighten the reason, but also to improve the body.Thanks to the usual classes, it will be able to lose weight, become slimmer.During the training process, all muscle groups are worked, including areas with problems for many men and women: the side and the stomach.
How to help yoga to help lose weight, remove stomach and two sides?
A yoga participant can be easily distinguished from the total number of people.It is distinguished by a harmonious figure, but not pumped, muscular suitable and special freshness.In order to get such results, efforts will be required, but they will not be used in vain.
To remove folds on the abdomen and fat deposits on the sides, you need to do a certain set of exercises.Most Asana are famous for yoga.They include:
- The dog's posture is face down.
- Cobra posture.
- Kumbhakasana.
- Luke's posture and some others.
In their implementation process, the abdominal and hips, back and buttocks are related.The whole body works, so fat left evenly.The first effect can be felt after a few weeks of regular training.On average, in 7 days, it takes up to 2.5 kg.
Yoga benefits for the body
The regular yoga classes bring the following benefits to one person:
- The body receives physical activity.
- Accelerated metabolism.
- The accurate habit is formed.
- The work of all internal improvement systems: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- The body is resistant to infection.
- Sensitivity to stress factors is decreasing.
- The spine is enhanced, a bowed leaf, grip inside is removed.
The implementation of Asana, combined with exact yoga breathing, allows you to quickly get rid of excess weight.It has been shown that such classes are more effective and healthier than traditional loads in the gym.
Yoga helps to quickly lose weight
Most of Asana are isometric, that is, strength exercises.In the process of their implementation, muscle tension is achieved without movement of the body parts.This helps to escape excess weight.The following yoga directions help lose weight and also work with stomach and parties:
- Yoga Iyengar.During the training process, auxiliary tools are used, for example, belts and platforms.
- Hatha Yoga.Classes suggest a systematic study of muscles with calm measurement speed, but the load on the body will be impressive.
- Ashtanga Yoga.In this direction, the emphasis is the synchronization of breathing and movement.Additional kilocalories are burned due to the enrichment of muscles with oxygen.
- Yoga Kundalini.Asana is combined with meditation elements.The process of weight loss happens smoothly.In one person, endurance, development flexibility, muscles are gaining strength.
You can choose any of these areas.To quickly get the desired results, should study with the coach.This is especially true for Yogis Novice.An expert will help develop a personal training program that allows you to lose weight without being harmful to health.If there is no way to contact an expert, you can deal at home.
Like the famous Mormon missionary and Mormonian Jim Ron said: Take care of your body, this is the only place you need to live.
Independent yoga classes
For productivity training, Asana must be done correctly.When practicing at home, it is necessary to carefully study the technique of each posture, monitor breathing.
Asana to study abdominal muscles
Tighten the muscles of the press and perform the following exercises to create a thin waist:
- The dog's posture is face down.
- Abdominal drawing.
- The posture of the eagle.
- Setu Bandha Sarvangasana.
The mechanical frame of the bar is done well.
Set to fight stomach folds
Fat deposits in the waist will help eliminate exercises such as:
- The posture of Cobra's supply and posture.
- Pawanmuktasana.
- Uddiyana Bandha.
To enhance the effectiveness of training, it is recommended to make massage 2 times a day.It is easy to do itself.The important thing is the warm hand.The edges and stomachs are molded with movements rubbing light in the direction clockwise.Such actions help increase blood flow to problems with problems, normalize metabolic processes and activate fat burning process.
Advice for beginners
Those who have not played sports before, you cannot start training with complex exercises.If Asana doesn't have the first time, you shouldn't be sad.Some postures have been honed for months and even years.If you do not miss training, the technique will gradually improve.For optimal results, you need to focus on appropriate breathing.
Yoga usually becomes the first step in the process of weight loss.Classes help strengthen muscles, eliminate excess weight, improve health.There is such a baggage, you can conduct strength and cardiovascular training.
Assan execution technique to lose weight
The fat deposit on the abdomen is a problem not only for women, but also for men.Do some Asana, you can get rid of them quickly and safely.You can evaluate the effectiveness of training after 14 days.Important conditions must be observed:
- Warm -up .up.Each lesson should start with it.
- Breath.It should be deep and measured.
- The time to perform Asana.To lose weight, all postures need to be done for at least one minute, but beginners can reduce this stage to 20-30 seconds.
- The repeated number is 2-4 times.
As the tasks of the tasks are very complicated.
Cobra posture
Technique:
- Lying on the abdomen, bringing your legs together, stretching your legs.
- Hands bent on the elbows, palms lying on the floor, they should be under the shoulders.
- In terms of inspiration, the upper body is raised, holding the muscles after stress.
- Hands should be straight, neck and neck are stretching, buttocks are very tight.
- In Asana, they are still in two respiratory cycles.
Dog face down.
Technique:
- You need to kneel for your palms under your shoulders.
- The back is still straight.
- In terms of inspiration, the body was raised, the leg was straightened, pressing the foot to the floor.The head is lowered between the straight hand, the face is headed down, the neck is the continuation of the back, it is not the brand.
- It is necessary to track the heel.They have to stay on the floor.
- In Asana, they still have 1 minute, after breathing.
- Finally, they exhaled, raised their heads and went into the bar, and then completely lying on the carpet.
This is one of the most popular and effective Asana in Yoga.It helps find all the muscles of the body at the same time.
Luke's posture (Dhanurasana)
Technique:
- Lying on the abdomen, stretching your arms along the body.
- Take a breath, bend your feet in your knee, lift them and wrap the palms of the ankle area.
- Head, chest and hips must be raised to the optimal height, stretching the back.
- The rest of this position, some respiratory cycles are performed.
Asana allows you to feel the news of the press, feel their stress.The exercise is very useful for the spine.
The posture is a stomach withdrawn
Technique:
- Sit on the floor, bend your feet in your knee, tilting your body forward.The palms need to rest on the hips, the thumb is directed inside.
- The back is still straight.
- Perform a deep breath and exhale through the nose.
- After exhaling, the chin is squeezed into the chest, and the shoulder is lifted.Therefore, the Viking's throat lock is done.
- Grasp the breath, pull the stomach and stomach inside and up.In this position, they still have a few seconds.
- They released the rest of the atmosphere, relax the press, raised their heads.
- Slowly inhale into the nose.
In addition to studying the muscles of the press, this posture helps perform heart, lung, stomach and intestinal massage.
The posture is war
Technique:
- Be frank, take a step back with one leg.
- The feet are pressed on the floor, should not have a deviation on the lower back, the hand is raised.
- You need to breathe and be profound.
- When training, posture can be complicated by rotating the body to left or right.
Outside the abdomen and hips, buttocks are working in this Asana.
Triangle
Technique:
- Stand up straight, pull the stomach and stretch the lower limbs.
- Take a breath, spread your legs wide and spread your arms to the sides.
- When exhaled, take your right leg with your right hand.
- In inspiration, stomach draws.
- With the left hand extends up.Both limbs should be placed on the same line.
- Complete the right leg, and the left at an angle of 45 degrees.You need to look at the left hand.
- After extending the spine and neck, you need to linger in this position for a minute.
Back to the starting position, they rest for a few seconds, and then repeat the exercise for the right.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Stretch the legs alternating, placing them according to the width of the hips.You need to stand on your finger.
- The hands are placed on the shoulders width apart, they should also maintain straight.
- The abdominal muscles, buttocks and back are always tense.
- The deviation on the lower back is unacceptable.
To start, you can linger asana for 10-30 seconds.Gradually, this time was increased to 1-3 minutes.In the process of performing the posture, the shoulder must be monitored, they cannot be pulled to the ears.The whole body should be like an even line.
Important recommendation
To make the training as effective as possible, follow the following rules:
- Before the class, ventilated a room or hall.
- They train in the morning or evening.
- In the exercises, the breath is done through the nose.
- You can eat food before going to class.From the time of approaching the table, at least 2-3 hours will pass.
When participating in yoga, you can quickly get rid of excess weight, work out of the press muscles and remove the edges.To train to benefit health, you need to perform exercises correctly.Therefore, it is better to master yoga under the guidance of an expert.