Yoga helps not only the cause, but also to repair the body.Thanks to the usual classes, you can lose weight and become slimmer.During training, all muscle groups are developed, including problematic areas of many men and women: sides and stomachs.
How does yoga help you lose weight, remove the stomach and pages?
The yoga person is easily distinguished from the total mass of people.This is distinguished by a harmonious but non -pumped figure, fit muscles and special freshness.To achieve such a result, efforts will be needed, but they will not spend it in vain.
In order to get rid of the abdominal folds and the fat deposits of the pages, you need to do some exercises.Most asanas are well known by yoga people.They belong to:
- The dog pose is face down.
- Cobra pose.
- Kumbhakasana.
- Luke pose and others.
They are involved in the abdomen and hips, back and bottom muscles.The whole body works so the fat leaves evenly.The first effect is felt after a few weeks of regular training.On average, it takes up to 2.5 kg within 7 days.
The benefits of yoga to the body
Regular yoga classes bring the following benefits to a person:
- The body gets physical activity.
- Accelerates metabolism.
- Correct habits develop.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- Body resistance to infections increases.
- Sensitivity to stress factors has decreased.
- The spine is strengthened, a slope leaf, the internal clamps are removed.
The implementation of asanas combined with proper yogi breathing allows you to quickly get rid of excessive weight.Such classes have been proven to be more effective and healthier for health than the traditional loads in the gym.
Yoga to help you lose weight quickly
Most asana are isometric, that is, strong exercises.During their implementation, muscle tension reaches without the movement of the parts of the body.This helps to get rid of overweight.The following yoga instructions will help you lose weight and develop your stomach and pages:
- Yoga Iyengar.Supplemental tools are used for example, belts and platforms.
- Hatha yoga.Classes suggest that systematic examination of muscles at a calm rate, but the body load will be impressive.
- Ashtanga yoga.In this direction, the emphasis is on synchronizing breathing and movements.Extra kilocalories are burned due to the active enriching of the muscles with oxygen.
- Yoga Kundalini.The asanas are combined with the elements of meditation.The weight loss process is smooth.For a person, endurance increases, elasticity develops, and muscles strengthen the strength.
You can select any of these areas.It is advisable to continue with the coach to quickly achieve the desired result.This is especially true for beginner yoga.The specialist facilitates the development of an individual training program, which allows you to lose weight without damaging health.If you have no way to contact a specialist, you can deal with it at home.
As Jim Ron, the famous preacher and follower of Yoga, said, "Take care of your body, this is the only place to live."
Independent yoga classes
In order for the workout to be successful, the asanas must be done correctly.When practicing at home, each posture technique should be carefully examined and respected.
Asanas to study abdominal muscles
Tighten the press muscles and perform the following exercises to make a thin waist:
- The dog pose is face down.
- Pulled abdomen.
- The eagle pose.
- Setu Bandha Sarvansasana.
The rod's muscle frame is well elaborate.
Pose to overcome stomach folds
Fat deposits in the waist help to remove exercises such as:
- The bow pose and the cobra pose.
- Pawanmuktana.
- Uddiyana Bandha.
It is recommended to make a massage twice daily for the effect of training.It's easy to do it on its own.It is important that the hands are warm.The pages and the stomach are kneaded with light rubbing movements in the same direction as the walking of the walk.Such activities promote the strengthening of blood flow in problem areas, normalize metabolism processes and activate the fat burning process.
Tips for beginners
People who have not previously played sports cannot start training with complex exercises.If the asanas are not received first, they should not be annoyed.Some poses are polished for months and for years.If you do not miss the workout, the technique will gradually improve.To achieve the optimum result, you need to focus on proper breathing.
Yoga is often the first step in the weight loss process.Classes help strengthen muscles, get rid of overweight, improve health.If you have such a "baggage", you can continue energy and cardio training.
Assan execution technique for weight loss
Abdominal fat deposits are a problem not only for women but also for men.By doing some asanas, you can get rid of them quickly and safely.You can evaluate the effect of training after 14 days.Important conditions that need to be observed:
- Warm -up.Every lesson must start with it.
- Breath.Deep and measured.
- Time to execute Asana.With weight loss, all the poses 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 task of the tasks is complicated.
Cobra pose
Technique:
- Lie on your stomach, bring your feet together, sort your leg.
- The hands bow to the elbows, the palms rest on the floor, they must be under the shoulders.
- As inspiration, the upper body rises, holding the back muscles in tension.
- The hands should be straight, the neck and chest upwards, the bottom is tense.
- In Asana, they remain on 2 breathing cycles.
Dog face down.
Technique:
- You have to move on to the palm of the shoulder.
- His back stays straight.
- After inspiration, the body rises, the legs straighten and the leg is clamped to the floor.The head descends between the straightened hands, the face is down, the neck is the back, but not a brand.
- The heel is required.They have to stay on the floor.
- They stay in Asana for 1 minute after breathing.
- In the end, they exhale, lift their heads, go into the bar, and then lie completely on the carpet.
This is one of the most popular and efficient asana of yoga.It helps to develop all the muscles of the body at the same time.
Luke's Pose (Dhanurasana)
Technique:
- Lie on your stomach, extend your hands along the body.
- Take a breath, bend your leg in your knees, lift them and roll your palms into the ankle area.
- The head, chest and hips should be raised to the optimum height, stretching the back.
- Remaining in this situation, many breathing cycles are carried out.
Asana allows you to feel the press muscles and feel their tension.Exercise is very useful for the spine.
The pose is a retracted stomach
Technique:
- Sitting on the floor, bending your legs in your knees and deciding your body.The palm should rest on the hips, the thumb is controlled inside.
- His back stays straight.
- Take a deep breath and exhale through your nose.
- After exhaling, the chin is clamped to the chest and the shoulders are lifted.So we do the "throat lock".
- After grabs the breath, pull the stomach and stomach inward and up.In this situation they remain for a few seconds.
- They release the remains of the air, relax the press, raise their heads.
- Inhale slowly through your nose.
In addition to studying the muscles of the press, this pose helps to perform massage of the heart, lungs, stomach and intestine.
The pose war
Technique:
- Be straight with a step back with one foot.
- The legs are clamped to the floor, the lower back should not be leaned, the hands rise.
- You should breathe measured and deeply.
- As a workout, the pose can become complicated by turning the body to the left or right.
In addition to the abdomen and the hips, the buttocks are also developed in this Asana.
Triangle
Technique:
- Stand upright, tighten the stomach and filter the lower limbs.
- Take a breath, divide your legs wide and divide your arm to the side.
- When exhaling, grab the right corner with your right hand.
- Inspiration, pull a stomach.
- Stretched up with his left hand.Both limbs should be placed on the same line.
- Fill the right leg and the left side at an angle of 45 degrees.You have to look at the left palm.
- After stretching your spine and neck, you have to stay in this position for a minute.
Returning to the starting position, they rest for a few seconds and then repeat the right practice.
Kumbhakasana
Technique:
- Kneel, relax on the floor.
- Fold the legs alternately, place them on the width of the hips.You have to stand on your fingers.
- The hands are placed on the width of the shoulder and have to stay straight.
- The muscles of the abdomen, buttocks and back are always tension.
- The difference in the lower back is unacceptable.
Initially, it can be pulled in Asana for 10-30 seconds.Gradually, this time increases to 1-3 minutes.When performing the pose, the shoulders are needed and cannot be pulled to the ear.The whole body must compare it to a steady line.
Important recommendations
In order to make training as efficient as possible, follow the following rules:
- Classes ventilate a room or create.
- They train in the morning or evening.
- During the exercises, breathing is performed through the nose.
- You can't eat food before the class.From the moment of approach to the table, you have to go at least 2-3 hours.
Participation with yoga can quickly and effectively get rid of excessive weight, develop the press muscles and remove pages.In order for training to only benefit from health benefits, you need to do the exercises correctly.Therefore, it is better for yoga to master it under the control of a specialist.