Yoga not only helps inspire reasons, but also helps improve the body.Thanks to regular courses, you can lose weight and become slim.During the training process, all muscle groups are developed, including many problem areas for men and women: the lateral and stomach.
How does yoga help lose weight and remove stomach and sides?
People who engage in yoga can easily distinguish them from the total mass of the number of people.Its distinction is harmonious, but without a pumped body, suitable for muscle and special freshness.To achieve such a result, efforts will be required, but not in vain.
To get rid of the folds of fat deposits on the abdomen and side, you need to do some exercise.Most of the poses are well known to yoga people.These include:
- The dog's posture is facing down.
- Cobra pose.
- Kumbhakasana.
- Luke's poses and other poses.
During implementation, muscles involving the abdomen and hips, back and hips.The whole body works, so the fat leaves evenly.After several weeks of regular training, the first effect can be felt.On average, up to 2.5 kg is required in 7 days.
The benefits of yoga to the body
Regular yoga classes bring the following benefits to a person:
- Physical exercise.
- Accelerate metabolism.
- Form the right habits.
- All internal systems work has improved: cardiovascular, respiratory, digestive.
- Blood pressure normalization.
- The body's resistance to infection increases.
- Reduced sensitivity to stress factors.
- The spine is strengthened, the curved leaves are removed.
The execution of A-Shi pose, combined with the correct yoga breathing, allows you to quickly get rid of excessive weight.It turns out that such courses are more effective and healthy for health than traditional loads in gyms.
Yoga that helps lose weight quickly
Most muscle volumes are equidistant, i.e. strength exercises.During implementation, muscle tone is achieved without movement of body parts.This helps get rid of too much weight.The following yoga directions help to lose weight and can also exercise the stomach and sides:
- Yoga iyengar.During training, use auxiliary tools such as belts and platforms.
- Hata Yoga.The course recommends systematic research on muscles at a calm speed, but the load in the body can be impressive.
- Ashtanga yoga.In this direction, the focus is on synchronizing breathing and movement.The extra kilowatts are burned as the muscles are actively enriched with oxygen.
- Yoga Kundalini.Asanas are combined with meditation elements.The weight loss process goes smoothly.In a person, endurance increases, flexibility develops, and muscles are building strength.
You can choose any of these areas.To get the results you need quickly, it is recommended to learn with your coach.This is especially true for beginner yogis.Experts will help develop a single training program that allows you to lose weight without compromising your health.If there is no way to contact a professional, you can handle it at home.
As the famous Mormon missionary and followers of yoga Jim Ron put it: “Take care for your body, this is the only place you need to live.”
Independent yoga class
In order for the training to be productive, the poses must be performed correctly.While practicing at home, it is necessary to carefully study the techniques of each posture and monitor breathing.
Asanas are used to study abdominal muscles
Tighten the muscles of the media and perform the following exercises to thin the waist:
- The dog's posture is facing down.
- abdomen.
- Eagle pose.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is done well.
Position to hit stomach wrinkles
Fat deposits on the waist will help eliminate exercises, such as:
- Bow pose and cobra pose.
- Pawanmuktasana.
- Uddiyana Bandha.
To enhance the training effect, it is recommended to perform 2 massages per day.It is easy to execute alone.It is important to be warm.Both the sides and stomach are moved clockwise with light friction.This action helps enhance blood flow to the problematic area, normalize the metabolic process and activate the process of burning fat.
Tips for beginners
For someone who has never participated in sports before, you can’t start doing complex practice training.If you haven't obtained your pose for the first time, you should not feel frustrated.Some postures have been honed for months or even years.If you miss the training, the technology will gradually improve.For best results, you need to focus on your proper breathing.
Yoga is often the first step in the weight loss process.The course helps to strengthen muscles, get rid of excessive weight, and improve health.With such “baggage” you can continue with your electricity and aerobic training.
Assassin executive skills to lose weight
Fat deposition in the abdomen is not only a problem for women, but also a problem for men.Perform some poses and you can get rid of them quickly and safely.You can evaluate the effectiveness of your training after 14 days.Important conditions that must be observed:
- Warm - up.Every course should start with it.
- breath.It should be measured in depth.
- Time to perform the pose.To lose weight, all postures take at least one minute, but beginners can reduce this time to 20-30 seconds.
- The number of repetitions is 2-4 times.
Because the task is very complicated.
Cobra Position
technology:
- Lie on your belly, tie your legs together, and stretch your feet.
- The hands are bent at the elbows and the palms are placed on the floor and they should be under the shoulders.
- Inspirationally, the upper body is raised, causing the back muscles to tense.
- Your hands should be straight, your neck and back are stretched, and your hips are tense.
- In Asana, they remain on 2 breathing cycles.
The dog faces down.
technology:
- You need to kneel so that your palms are under your shoulders.
- Keep your back straight.
- Inspiration, lift your body, straighten your legs, press your feet to the floor.The head lowers between straightened hands, the face is downward, and the neck is a continuation of the back, not a brand.
- It is necessary to monitor high heels.They have to stay on the floor.
- After breathing, in the pose, they remain for 1 minute.
- Finally, they exhale, lift their heads into the bar, and then lay completely on the carpet.
This is one of the most popular and effective poses in yoga.It helps to exercise all the muscles of the body immediately.
Luke's pose (dhanurasana)
technology:
- Lying on your stomach and stretching your hands along your body.
- Hold your breath, bend your legs to your knees, lift them up, and wrap your palms in the ankle area.
- The head, chest and hips must be raised to the optimal height to make the back tense.
- Retained at this position, several breathing cycles were performed.
Asana lets you feel the muscles of the press and their tension.This exercise is very useful for the spine.
The posture is a retracted stomach
technology:
- Sitting on the floor, bend your legs and knees and lean forward.The palm needs to be placed on the hips and the thumb is oriented inside.
- Keep your back straight.
- Take a deep breath and exhale through your nose.
- After exhale, press your chin to your chest and lift your shoulders.Therefore, perform "throat lock".
- Hold your breath and pull your stomach and stomach inward and upward.In this position, they lasted for a few seconds.
- They release the remains of air, relax the press, and look up.
- Inhale slowly through your nose.
In addition to studying the muscles in the press, this posture also helps massage the heart, lungs, stomach and intestines.
Pose is war
technology:
- Straighten, take a step back with one foot.
- Press your feet to the floor, with no deflection on your lower back, and raise your hands.
- You need to breathe deeply.
- As a training, posture can become complicated by turning the body to the left or right.
In addition to the abdomen and hips, the hips are also exercised in this pose.
triangle
technology:
- Stand straight, pull the stomach and filter the lower limbs.
- Hold your breath, spread your legs and extend your arms to the side.
- On exhale, grab the right shin with your right hand.
- Inspiration, belly.
- Stretch your left hand upwards.The two limbs should be on the same line.
- Complete the right leg, the left side angle is 45 degrees.You need to look at the left hand.
- After sticking out your spine and neck, you need to wander in this position for a minute.
Back to the starting position, they rested for a few seconds, and then repeated the exercises on the right.
Kumbhakasana
technology:
- Kneel on the floor.
- Alternately straighten the legs and place them on the width of your hips.You need to stand on your fingers.
- Put your hands over shoulder width and they should also stay straight.
- The muscles in the abdomen, hips and back are always tense.
- Deflection on the lower back is unacceptable.
First, you can wander in Asana for 10-30 seconds.Gradually, this time it increases to 1-3 minutes.During the execution of the posture, it is necessary to monitor the shoulders and not to pull them to the ears.The whole body should resemble a uniform line.
Important suggestions
To make training as effective as possible, follow the following rules:
- Before class, ventilate the room or hall.
- They train in the morning or evening.
- During the practice, breathing is carried out through the nose.
- You cannot eat food before class.From the close moment to the table, it should be at least 2-3 hours.
When engaging in yoga, you can quickly and effectively get rid of excessive weight, exercise the muscles of the press and remove the sides.In order to get training with only health benefits, you need to practice correctly.Therefore, it is best to master yoga under the guidance of a professional.