Yoga not only helps to illuminate reason, but also to improve the body.Thanks to the regular classes, it will be possible to lose weight, to become slimmer.All muscle groups are worked out during training, including problem areas for many men and women: sides and stomach.
How does yoga help to lose weight, to remove stomach and pages?
A person who deals with yoga can easily be distinguished from the total mass of people.It is characterized by a harmonious, but not pumped figure, fit muscles and special freshness.To achieve such a result, efforts will be required, but they are not in vain.
To remove wrinkles on the abdominal and fat deposits on the sides, you must carry out a certain number of exercises.Most asanas are known to yoga people.This includes:
- The dog's pose is down with the face.
- Cobra pose.
- Kumbhakasana.
- Lukes pose and some others.
In the process of their implementation, the muscles of the abdomen and hips, back and buttocks are involved.The whole body works so that the fat leaves evenly.The first effect can be felt after a few weeks of regular training.On average, it takes up to 2.5 kg in 7 days.
The advantages of yoga for the body
Regular yoga courses bring the following benefit to one person:
- The body receives physical activity.
- Accelerates the metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestible.
- The blood pressure is normalized.
- The body's resistance is increasing.
- The susceptibility to stress factors is reduced.
- The spine is strengthened, bending leaves, internal clamps are removed.
By performing asanas, combined with the right yogic breathing, you can quickly get rid of excess weight.It has been proven that such classes are more effective and healthy for health than conventional loads in the gym.
Yoga that contributes to losing weight quickly
Most asanas are isometric, i.e. power exercises.During its implementation, muscle tension is reached without movement of body parts.This helps to get rid of excess weight.The following yoga instructions help to lose weight and also work out the stomach and pages:
- Yoga Iyengar.Auxiliary tools are used during training, e.g.B. belts and platforms.
- Hatha yoga.The classes indicate a systematic examination of the muscles at a calmly measured pace, but the cargo on the body will be impressive.
- Ashtanga Yoga.In this direction, the focus is on the synchronization of breathing and movements.Due to the active enrichment of the muscles with oxygen, additional kilocalories are burned.
- Yoga Kundalini.Asanas are combined with meditation elements.The process of losing weight occurs smoothly.In one person, endurance increases, flexibility develops, the muscles gain strength.
You can choose one of these areas.In order to quickly achieve the desired result, it is recommended to study with the trainer.This applies in particular to beginners -Yogis.A specialist helps develop an individual training program with which you can lose weight without health.If there is no way to contact a specialist, you can handle yourself at home.
Like the famous Mormonian preacher and supporter of Yoga Jim Ron said: "Take care of your body, this is the only place you have to live in."
Independent yoga classes
In order for the training to be productive, asanas must be carried out correctly.When practicing at home, it is necessary to carefully examine the technology of each attitude and to monitor breathing.
Asanas for examining the abdominal muscles
Pull the press of the press and do the following exercises to make a thin waist:
- The dog's pose is down with the face.
- Drawn stomach.
- The pose of the eagle.
- Setu Bandha Sarvangasana.
The bar frame of the bar is well developed.
Posed to combat stomach folds
Fat deposits in the waist help exercises such as:
- The pose of the arch and the pose of the cobra.
- Pawanmuktasana.
- Uddiyana Bandha.
In order to improve the effect of training, it is recommended to carry out massages twice a day.It is easy to perform on its own.It is important that your hands are warm.The sides and the stomach are smeared with slight rubbing movements in the direction of clockwise.Such actions help to strengthen blood flow to problem areas, to normalize metabolic processes and to activate the process of burning fat.
Tips for beginners
People who have not yet played sports you cannot start training with complex exercises.If the asanas are not preserved for the first time, they should not be upset.Some poses are sanded for months and even years.If you don't miss the training, the technology gradually improves.To achieve the optimal result, you have to concentrate on the right breathing.
Yoga often becomes the first step in losing weight.The classes help to strengthen the muscles, get rid of excess weight, improve health.If you have such a "luggage", you can continue with the electricity and cardio training.
Assan execution technology for weight loss
Fat deposits on the stomach are not only a problem of women, but also for men.If you carry out some asanas, you can get rid of them quickly and safely.You can evaluate the effects of the training after 14 days.Important conditions that need to be observed:
- Warm up.Every lesson should begin.
- Breath.It should be deep and measured.
- The time of the execution of Asana.All poses must be carried out for at least one minute for weight loss, but beginners can reduce this period to 20-30 seconds.
- The number of repetitions is 2-4 times.
How the tasks of the tasks are complicated.
Cobra pose
Technology:
- Place on your stomach, bring your legs together and stretch your feet.
- The hands bend on the elbows, palms rest on the floor, they should be under their shoulders.
- In inspiration, the upper body is increased and keeps the back muscles in tension.
- The hands should be straight, the neck and neck expand, the buttocks are tense.
- In Asana they stay on 2 breathing cycles.
Dogs down with the face.
Technology:
- You have to kneel so that the palms are under your shoulders.
- The back remains straight.
- The body is increased during inspiration, the legs are straightened and press the feet onto the floor.The head is lowered between the straight hands, the face is directed downwards, the neck is a continuation of the back, it is not a brand.
- It is necessary to monitor the heels.You have to stay on the floor.
- In Asana you stay 1 minute after breathing.
- In the end they breathe out, lift their heads and go to the bar and then lay down completely on the carpet.
This is one of the most popular and effective asanas in yoga.It helps to work out all muscles of the body at the same time.
Lukes pose (Dhanurasana)
Technology:
- Place on your stomach, stretch your hands along the body.
- If you breathe air, bend your legs in your knees, lift them and wrap your palms into the ankle area.
- The head, chest and hips have to increase to the optimal height and strain the back.
- Several breathing cycles are carried out in this position.
With Asana you can feel the muscles of the press and feel their tension.The exercise is very useful for the spine.
The pose is a withdrawn stomach
Technology:
- Sit on the floor, bend your legs into the knees and tilt the body forward.The palms have to rest on the hips, their thumbs are directed inside.
- The back remains straight.
- Perform a deep breath and breathe out through the nose.
- After exhaling, the chin is pressed onto the chest and the shoulders are increased.The “neck lock” is thus carried out.
- After you stop, pull the stomach and stomach inwards and up.You stay in this position for a few seconds.
- They release the remains of the air, relax the press and increase their heads.
- Slowly breathe through the nose.
This pose not only examines the muscles of the press, but also helps to carry out the massage of heart, lungs, stomach and intestines.
The pose is war
Technology:
- Just take a step back with one foot.
- The feet are pressed onto the floor, there should be no distraction in the lower back, the hands are increased.
- You have to measure and breathe deeply.
- The pose can be complicated as training by turning the body to the left or right.
In addition to the belly and hips, the buttocks are worked out in this asana.
triangle
Technology:
- Get up, pull the stomach and put a strain on the lower limbs.
- Breathe one breath, distribute your legs wide and distribute your arms on the sides.
- Take the right shin with your right hand when exhaling.
- Draw a stomach with inspiration.
- With the left hand up.Both limbs should be on the same line.
- Complete your right leg and the left at an angle of 45 degrees.You have to look at the left palm.
- After you have stretched out the spine and neck, you have to stay in this position for a minute.
When she returns to the starting position, they rest for a few seconds and repeat the exercise for the right side.
Kumbhakasana
Technology:
- Kneel, rest on the floor.
- Smooth the legs alternately and place them on the width of the hips.You have to stand on your fingers.
- The hands are separated on the shoulder width, they should stay straight.
- The muscles of the abdomen, buttocks and back are constantly in tension.
- The distraction in the lower back is unacceptable.
First you can linger in Asana for 10 to 30 seconds.Gradually, this time is increased to 1-3 minutes.When carrying out the pose, it is necessary to monitor your shoulders, they cannot be pulled to the ears.The whole body should resemble a uniform line.
Important recommendations
To make the training as effective as possible, record the following rules:
- Before the lessons, ventilate yourself a room or a hall.
- You train either in the morning or in the evening.
- During the exercises, breathing is carried out through the nose.
- You cannot eat food before class.From the moment of the approach to the table, at least 2-3 hours should pass.
If you deal with yoga, you can get rid of excess weight quickly and effectively, work out the muscles of the press and remove the pages.So that the training only brings health services, you must correctly carry out exercises.It is therefore better to master yoga under the guidance of a specialist.