Yoga helps not only brighten the reason, but also to improve the body.Thanks to ordinary classes, they may lose weight, become slimmer.During training, all muscle groups are performed, including problems for many men and women: sides and stomach.
How does yoga help you lose weight, remove stomach and sides?
Someone involved in yoga can be easily distinguished from the number of people's mass.It is distinguished by harmonious numbers, but not pumped, appropriate muscles and special freshness.To get such results, efforts are needed, but they will not be spent in vain.
To get rid of folds on the stomach and fat deposits on the side, you need to do a specific set of exercises.Most Asana is famous for yoga people.These include:
- The dog's pose is a face.
- Cobra poses.
- Kumbhakasana.
- Luke's pose and a few others.
In the process of implementing, the abdominal and hip muscles, buttocks and buttocks are involved.The whole body works, so fat leaves evenly.The first effect can be felt after a few weeks of regular training.Flat -rata, within 7 days it takes up to 2.5 kg.
The benefits of yoga for the body
Normal yoga classes bring the following benefits to someone:
- The body receives physical activity.
- Accelerates metabolism.
- Proper habits are formed.
- The work of all internal systems is improving: cardiovascular, respiratory, digestion.
- Blood pressure is normalized.
- The body's resistance to infection increases.
- Vulnerability of stress factors is reduced.
- The spine is reinforced, the bending leaves, the internal clamps are removed.
Implementation of asana, combined with proper yogic breathing, allows you to quickly lose excess weight.It has been proven that the class is more effective and healthy for health than the traditional burden on the gym.
Yoga that helps lose weight quickly
Most asana is an isometric, which is strength training.During its implementation, muscle tension is achieved without the movement of the body.This helps to lose excess weight.The following yoga instructions help lose weight and also to complete the stomach and sides:
- Yoga Iy heard.During training, additional tools are used, for example, belts and platforms.
- Hatha yoga.Classes suggest systematic studies of muscle at a quiet rate, but the burden on the body will be impressive.
- Ashtanga yoga.In this direction, the emphasis is on the synchronization of breathing and movement.Extra kilocalories are burned due to active muscle enrichment with oxygen.
- Yoga Kundalini.Asana is combined with meditation elements.The process of losing weight occurs smoothly.In a person, increased endurance, flexibility develops, muscles are strengthened.
You can choose any of these fields.To get the desired results quickly, it is recommended to study with the coach.This is especially true for new yogis.Experts will help develop individual training programs that allow you to lose weight without harming your health.If there is no way to contact a professional, you can deal with at home.
As a famous Mormon preacher and yoga followers Jim Ron said: "Take care of your body, this is the only place where you need to live."
Free yoga class
In order for the training to be productive, soanas must be done properly.When practicing at home, it is necessary to carefully study the techniques of each posture, monitoring the breathing.
Asana to study abdominal muscles
Tighten the newspaper muscles and do the following exercises to make a thin waist:
- The dog's pose is a face.
- The stomach is pulled.
- Pose Eagle.
- Setu Bandha Sarvangasana.
The bar muscle frame works well.
Pose to combat stomach folds
Fat deposits in the waist will help eliminate exercises such as:
- Pose bows and cobra pose.
- Pawanmuktasana.
- Uddiyana Bandha.
To enhance the effects of training, it is recommended to do massage 2 times a day.It's easy to do on your own.It is important that his hands are warm.The sides and abdomen are carved by the movement of rubbing light towards the clock.Such actions help strengthen blood flow to the problem area, normalize the metabolic process and activate the fat burning process.
Tips for beginners
People who have never played sports before, you cannot start training with complex training.If it is not obtained for the first time, you cannot be disappointed.Some pose has been sharpened for months and even years.If you do not miss the training, this technique will gradually improve.To get the best results, you need to focus on the right breathing.
Yoga is often the first step in the process of losing weight.Classes help strengthen muscles, lose excess weight, improve health.Having such a "baggage", you can continue power and cardio training.
Assan implementation techniques for weight loss
Stomach fat deposits are a problem not only women, but also for men.Doing some asana, you can get rid of it quickly and safely.You can evaluate the effects of training after 14 days.Important conditions to be observed:
- Warm -up.Every lesson should start with it.
- Breathe.It should be deep and measured.
- Asana implementation time.For weight loss, all pose should be done for at least one minute, but beginners can reduce this period to 20-30 seconds.
- The number of repetitions is 2-4 times.
Because the tasks are complicated.
Cobra pose
Technique:
- Lie on your stomach, bring your feet together, stretch your feet.
- Hands on the elbows, palms on the floor, they should be under the shoulders.
- On inspiration, the upper body is raised, holding the back muscles in tension.
- The hands should be straight, the neck and the nape stretch, the back is tense.
- In asana they remain in 2 respiratory cycles.
The dog faces down.
Technique:
- You need to kneel so that the palms are located below the shoulder.
- The back remains straight.
- At inspiration, the body is raised, the feet are straightened, pressing the feet to the floor.The head is lowered between the straight hands, the face is directed down, the neck is a continuation of the back, it is not a brand.
- It needs to monitor the heel.They must remain on the floor.
- In asana they remain 1 minute, due to breathing.
- In the end, they took a deep breath, raised their heads and went to the bar, and then lying on the carpet.
This is one of the most popular and effective asana in yoga.It helps to resolve all the muscles at once.
Luke's Pose (Dhanurasana)
Technique:
- Lying on the stomach, stretching your hands throughout the body.
- Take a deep breath, bend your feet on your knees, lift them and wrap their palms in the ankle area.
- Head, chest and hips must be raised to optimum height, sinking back.
- Staying in this position, several respiratory cycles are performed.
Asana allows you to feel the newspaper muscles, feeling their tension.This exercise is very useful for the spine.
Pose is a withdrawn stomach
Technique:
- Sit on the floor, bend your feet on your knees, tilt your body forward.Palms need to rest on the hips, the thumb is directed inside.
- The back remains straight.
- Take a deep breath and exhale through the nose.
- After breathing, the chin is pressed to the chest, and the shoulders are raised.Therefore, the "throat lock" is done.
- After holding the breath, pull the stomach and stomach inside and up.In this position they remain for a few seconds.
- They release the rest of the air, rest the newspaper, raise their heads.
- Slowly inhale through the nose.
In addition to studying the muscles of the newspaper, this pose helps to do heart massage, lungs, stomach and intestines.
Pose is war
Technique:
- Get straight, take a step back with one foot.
- The feet are pressed to the floor, no deflection at the bottom, hands raised.
- You need to breathe regularly and deeply.
- As a exercise, the pose can be complicated by turning the body left or right.
In addition to the stomach and hips, the back is worked on in this asana.
Triangle
Technique:
- Stand straight, pull the stomach and tighten the lower limbs.
- Take a deep breath, spread your feet wide and spread your arms to the side.
- In breathing, take the right shin with your right hand.
- At inspiration, draw the stomach.
- With the left hand stretching upwards.Both limbs should be on the same line.
- Complete the right foot, and the left at an angle of 45 degrees.You need to see the palm of the left hand.
- After stretching the spine and neck, you have to linger in this position for a minute.
Back to the starting position, they rest for a few seconds, and then repeat the training for the right.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Straighten the legs alternately, placing it to the hip width.You need to stand on your fingers.
- The hands are placed on the shoulder width, they should also stay straight.
- The abdominal, buttocks and buttocks are in tension all the time.
- The deflection at the bottom is not acceptable.
To get started, you can last for 10-30 seconds.Gradually, this time increased to 1-3 minutes.In the process of implementing the pose, it is necessary to monitor the shoulders, they cannot be pulled into the ear.The whole body should resemble the same line.
Important suggestions
To make the training effective, comply with the following rules:
- Before class, move a room or hall.
- They train either in the morning or evening.
- During training, breathing is performed through the nose.
- You can't eat food before class.From the time to the table, at least 2-3 hours should pass.
When engaging in yoga, you can quickly and effectively lose weight, do the newspaper -frying muscles and remove the side.In order for exercises to only bring health benefits, you need to practice properly.Therefore, it is best to master yoga under the guidance of a professional.