Half a squat yoga
Target position: hips, thighs, and stomach
Holding a dumbbell in each hand, stand on two legs and approach, the arm on the side, shoulders down.Close your eyes, 3 deep breaths.Then open your eyes, tighten up the abdomen.Inhale, bend your knees, hips backward, imagine sitting in a chair.Exhale, tighter ham and coxal muscle, then back to pose.Repeat 20 times.
Simple hawk yoga
Target position: in the chest, back, waist and abdomen, thighs, inside and outside, hip, hip
Holding a dumbbell in each hand, left leg plate once lived right leg, left foot directly touch the lateral (if you can, put his left foot on right crus), squat for hawk action.Inhale, two arms held up to the side to the shoulder, then bending elbow upward into 90 degrees.Do the action while maintain thigh mutual extruding, abdomen tightening inward.Exhale and tighten the chest muscles, arms together in the chest.Then inhale, contraction at the Withers, to open arms.Repeat 8-10 times, then restore the station appearance, exchange of leg repetitive movements.
Warriors a yoga
Target position: back, triceps, shoulders, to department, hips, thighs
Holding a dumbbell in each hand, and arm drooping uselessly, palm relative, left leg backward across, toes outward rotation Angle of 45 degrees, the sole of the lateral pressure to the ground (note that hip toward the front on both sides.A 90 degree bend the right knee into warrior pose a type, then the upper body forward, maintain stomach tighten.Breathe out and raise the dumbbell elbow flexion tall to hip, backward extrusion shoulder blades at the same time.Exhale, the weight down.Repeat 8-10 times, then restore the station appearance, change the direction of repetitive movements.
The bell yoga stride crouch
Target position: upper shoulder, back, arms, inner thighs and hips
Two legs are apart, about one and a half shoulder width, toes outward turning 45 degrees.Sat buttocks, forming a similar wrestlers to posture, pay attention not to bend the knee over ankle.Holding a dumbbell in each hand in front of prolapse, palms facing backwards.Inspiratory, straight legs, elbows bent at the same time, to lift weight to shoulder height.Exhale, to lay down their arms back to crouch position.Repeat 12 to 15 times, then hands down and stand up.
The bell yoga lunges
Target position: the legs, hips, shoulders, arms, abdomen
The right leg forward, left leg backward.Bend the right knee, keep not more than the ankle, knee and then form a big bow step.Holding a dumbbell in each hand, bend the elbow to lift the weight to shoulder height, elbow clamping body, tighten up the abdomen.Inspiratory, straight leg, at the same time, raised his arms to the ceiling.Exhale, bend the right knee back to lunges, at the same time, put down your arms back to shoulder height.Repeat 8-10 times, then change direction to repeat.The last time, right foot forward, as far as possible to a deeper lunges.
Monday, June 29, 2015
Simple yoga ball motion reducing weight Fast thin waist
The advantages of yoga ball weight loss:
1. Easy to carry, the greatest benefit of small yoga ball is convenient to carry, don't need a bag placed, fitness everywhere how also don't delay.
2. Easy to control: in the middle of the ball, cute little yoga ball can not only make more standard, bright colors and the patterns of the "card wow" more aesthetically pleasing.
3. Easy to buy: such little yoga ball in the toy store is to sell, the price is very cheap, ten yuan of money can fix.
A warming up, yoga ball
His hands resting on the ball to his chest, rotate the upper body.This action can stretch the arm, waist, hip and leg, from slow to fast, warming up is a complete set of ball.
Action points: lies in the hands must be flat ball in the chest, if two arms sagging, not well movement effect.
Second, the maximum possible to stretch muscles
Feet two step and jump, his hands holding a circle in the air.Is the main purpose of the action or stretch the body, the greatest possible stretches the muscles, but also can exercise to the abdomen.
Action point: the most greatly stretch hard, otherwise the effect is not significant.
Third, joined the Latin dance style
This action to join the Latin dance style, one hand is exalted, hand ball tapping the hips.Mix the Latin is bold and unrestrained and enchanting, rose is very interesting, ball gently on the hips, it is said that there is the effect of muscle relaxation.
Action points: holding hands as much as possible close to the body.
Four, thin waist and buttock effect is remarkable
Her hands rested on her hips, the small yoga ball between the leg, do open and close action.This action need to keep the balance of body height, Angle of the ball is the best standard of 90 degrees, action is difficult, but the thin waist and buttock effect is remarkable!
Action points: leg moves slowly to do, keep your body stability and balance.
Five, lie low is on the yoga mat, do leg lifts
This action is completed in the yoga mat.Lie low is on the yoga mat, do the leg movement, using hand yoga ball to reach his knees, reach the knee back down and raised his arm.Action to exercise the stomach not only, still can exercise into your arm muscles.
Action points: flat leg straight.
1. Easy to carry, the greatest benefit of small yoga ball is convenient to carry, don't need a bag placed, fitness everywhere how also don't delay.
2. Easy to control: in the middle of the ball, cute little yoga ball can not only make more standard, bright colors and the patterns of the "card wow" more aesthetically pleasing.
3. Easy to buy: such little yoga ball in the toy store is to sell, the price is very cheap, ten yuan of money can fix.
A warming up, yoga ball
His hands resting on the ball to his chest, rotate the upper body.This action can stretch the arm, waist, hip and leg, from slow to fast, warming up is a complete set of ball.
Action points: lies in the hands must be flat ball in the chest, if two arms sagging, not well movement effect.
Second, the maximum possible to stretch muscles
Feet two step and jump, his hands holding a circle in the air.Is the main purpose of the action or stretch the body, the greatest possible stretches the muscles, but also can exercise to the abdomen.
Action point: the most greatly stretch hard, otherwise the effect is not significant.
Third, joined the Latin dance style
This action to join the Latin dance style, one hand is exalted, hand ball tapping the hips.Mix the Latin is bold and unrestrained and enchanting, rose is very interesting, ball gently on the hips, it is said that there is the effect of muscle relaxation.
Action points: holding hands as much as possible close to the body.
Four, thin waist and buttock effect is remarkable
Her hands rested on her hips, the small yoga ball between the leg, do open and close action.This action need to keep the balance of body height, Angle of the ball is the best standard of 90 degrees, action is difficult, but the thin waist and buttock effect is remarkable!
Action points: leg moves slowly to do, keep your body stability and balance.
Five, lie low is on the yoga mat, do leg lifts
This action is completed in the yoga mat.Lie low is on the yoga mat, do the leg movement, using hand yoga ball to reach his knees, reach the knee back down and raised his arm.Action to exercise the stomach not only, still can exercise into your arm muscles.
Action points: flat leg straight.
Two yoga to reduce stomach that occupy the home
Reduce belly of yoga
Protruding belly, has a big belly, might as well out of context to understand for stomach hides a lot of feces.In fact constipation of a lot of thin people, but especially prominent in his stomach.Oil-gas movement demonstrated, to use the lower body, solid can achieve the result of strengthening the abdominal muscles.
The cat yoga
1. In crawl posture, with his hands and knees were open to shoulder breadth;
2. Hard to breathe in, turn head back and stressful to floor near;
3. Exhale, lower the head at the same time, abdominal contraction, back waist at this time the arched ceiling drawing;
4. 1 to 3 of the repeat steps 3 to 5 times, tidy up the final end of breath.
L-shaped pelvis tyra yoga
1. Lie down, leg to lift, at right angles to the human body as far as possible;
2. Push hands, up to the pelvis.Don't need to ask too much, the pelvis stop when reached the largest abdomen drawing;
3. Slowly down, up, down again, repeat this action, the slower effect is best.
Reduce stomach menu
Determined to lose belly meat, then systematically diet, pay attention to the intake of calories and nutrients.
In our body, causing oxidation material and inhibit oxidation of the material needed to maintain equilibrium.Poor diet, excessive pressure increase in the number of reactive oxygen species, excessive games, make human body, cause all sorts of adult diseases.Pay attention to the selection, therefore, can reduce reactive oxygen species in the body of the menu.
Excessive intake of cholesterol, also is the main reason for the belly meat.Often eat greasy food or fast food, still can increase the risk of cardiovascular disease.Therefore, when selecting menu should pay attention to reduce cholesterol.
Eat nutritious vegetables and fruits and protein, can make the abdomen is strong, there is no fear paunchy, bold show beautiful lumbar curve.
Protruding belly, has a big belly, might as well out of context to understand for stomach hides a lot of feces.In fact constipation of a lot of thin people, but especially prominent in his stomach.Oil-gas movement demonstrated, to use the lower body, solid can achieve the result of strengthening the abdominal muscles.
The cat yoga
1. In crawl posture, with his hands and knees were open to shoulder breadth;
2. Hard to breathe in, turn head back and stressful to floor near;
3. Exhale, lower the head at the same time, abdominal contraction, back waist at this time the arched ceiling drawing;
4. 1 to 3 of the repeat steps 3 to 5 times, tidy up the final end of breath.
L-shaped pelvis tyra yoga
1. Lie down, leg to lift, at right angles to the human body as far as possible;
2. Push hands, up to the pelvis.Don't need to ask too much, the pelvis stop when reached the largest abdomen drawing;
3. Slowly down, up, down again, repeat this action, the slower effect is best.
Reduce stomach menu
Determined to lose belly meat, then systematically diet, pay attention to the intake of calories and nutrients.
In our body, causing oxidation material and inhibit oxidation of the material needed to maintain equilibrium.Poor diet, excessive pressure increase in the number of reactive oxygen species, excessive games, make human body, cause all sorts of adult diseases.Pay attention to the selection, therefore, can reduce reactive oxygen species in the body of the menu.
Excessive intake of cholesterol, also is the main reason for the belly meat.Often eat greasy food or fast food, still can increase the risk of cardiovascular disease.Therefore, when selecting menu should pay attention to reduce cholesterol.
Eat nutritious vegetables and fruits and protein, can make the abdomen is strong, there is no fear paunchy, bold show beautiful lumbar curve.
Introduction to yoga health guidelines Comfortable and thin body
Don't do yoga on an empty stomach
After the meal doing yoga is no yoga practice, in order to let the body can be bent to the designated yoga posture, best on an empty stomach.Preferably in yoga before a hour ago finished eating, but if too late in the dinner an hour ago, but very hungry, can be in front of the yoga twenty minutes to eat a banana, is able to fend off hunger and not indigestion.
Arrived in yoga class early
Try to arrive at the classroom ten minutes before class begins, in order to avoid some registration information need to fill in, or yoga teacher can ask some related problems.Arrived ahead of time also can let you have plenty of time to be familiar with the environment, and yoga teacher chat, can let the teacher know more about your situation.
Remember to carry the yoga supplies
If there is no buy yoga MATS, provide loan yoga mat to confirm whether the yoga class.In addition to bring some supports, such as blankets, yoga brick and so on.Blanket to beginners in the practice have better protection and support, and yoga brick can help beginners do do yoga movement more easily.
At first might be a little dull
Because is the beginner's relations, so may practice more repetitive, but it also depends on the way of teaching yoga teachers have different.If have been repeating monotonous action makes you feel can't stand, can try to join others are learning yoga poses.No matter how to don't have too much pressure, you should just take a deep breath, relax, and keep the common heart.
Don't need socks and gloves
Although there are in the market is selling yoga special anti-skid gloves and socks, but in fact in yoga don't need that.Anti-slip gloves and socks will let you when practicing yoga posture for the position of the body stretch feel wrong, in the long run will result in no way to really do specific yoga movements, unable to play the effect of yoga practice.
Release the pressure
First slowly relax fingers, toes, and chin, head more blank, body more relaxed, the easier it is to achieve the specified yoga movements, also can let the yoga to play a bigger effect, overall yoga has also become a pleasant enjoyment.Finally you will find, the more relaxed instead can hold a position for longer.
Breathing is the most important
Yoga course is usually begin from breathing exercises, and ends with a slowly take a deep breath.When you don't know how to be good, then focus on the inhalation and exhalation, this is the calm, and one of the best ways to help yoga posture.
The baby is a good partner for beginners
In yoga class, the teacher may let everybody has a different degree of action, so when some action is really can't do, don't panic, you can try light baby type.When breathing is not smooth, also can try this baby type to adjust breathing.
As a beginner
During the first few weeks you may have some try so hard, the hope can quickly catch up with everybody's progress.But doesn't really have the tension, as a beginner!Slowly in the beginning stage of exploring exactly what yoga posture is do it yourself, which is made, and keep optimistic new boundary and constant practice, accumulated experience, remember to yoga as a pleasant experience, don't have too much pressure.
After the meal doing yoga is no yoga practice, in order to let the body can be bent to the designated yoga posture, best on an empty stomach.Preferably in yoga before a hour ago finished eating, but if too late in the dinner an hour ago, but very hungry, can be in front of the yoga twenty minutes to eat a banana, is able to fend off hunger and not indigestion.
Arrived in yoga class early
Try to arrive at the classroom ten minutes before class begins, in order to avoid some registration information need to fill in, or yoga teacher can ask some related problems.Arrived ahead of time also can let you have plenty of time to be familiar with the environment, and yoga teacher chat, can let the teacher know more about your situation.
Remember to carry the yoga supplies
If there is no buy yoga MATS, provide loan yoga mat to confirm whether the yoga class.In addition to bring some supports, such as blankets, yoga brick and so on.Blanket to beginners in the practice have better protection and support, and yoga brick can help beginners do do yoga movement more easily.
At first might be a little dull
Because is the beginner's relations, so may practice more repetitive, but it also depends on the way of teaching yoga teachers have different.If have been repeating monotonous action makes you feel can't stand, can try to join others are learning yoga poses.No matter how to don't have too much pressure, you should just take a deep breath, relax, and keep the common heart.
Don't need socks and gloves
Although there are in the market is selling yoga special anti-skid gloves and socks, but in fact in yoga don't need that.Anti-slip gloves and socks will let you when practicing yoga posture for the position of the body stretch feel wrong, in the long run will result in no way to really do specific yoga movements, unable to play the effect of yoga practice.
Release the pressure
First slowly relax fingers, toes, and chin, head more blank, body more relaxed, the easier it is to achieve the specified yoga movements, also can let the yoga to play a bigger effect, overall yoga has also become a pleasant enjoyment.Finally you will find, the more relaxed instead can hold a position for longer.
Breathing is the most important
Yoga course is usually begin from breathing exercises, and ends with a slowly take a deep breath.When you don't know how to be good, then focus on the inhalation and exhalation, this is the calm, and one of the best ways to help yoga posture.
The baby is a good partner for beginners
In yoga class, the teacher may let everybody has a different degree of action, so when some action is really can't do, don't panic, you can try light baby type.When breathing is not smooth, also can try this baby type to adjust breathing.
As a beginner
During the first few weeks you may have some try so hard, the hope can quickly catch up with everybody's progress.But doesn't really have the tension, as a beginner!Slowly in the beginning stage of exploring exactly what yoga posture is do it yourself, which is made, and keep optimistic new boundary and constant practice, accumulated experience, remember to yoga as a pleasant experience, don't have too much pressure.
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