Yoga helps not only to clarify reason but also to improve the body.Thanks to regular classes, it will be possible to lose weight, get thinner.During training, all muscle groups are elaborated, including problem areas for many men and women: sides and stomach.
How does yoga help lose weight, remove the stomach and sides?
A person involved in yoga can be easily distinguished from the total mass of people.It is distinguished by a harmonious but not pumped figure, adjusted to the muscles and special frills.To obtain this result, efforts will be needed, but will not be spent in vain.
To get rid of the folds on the abdomen and fat deposits on the sides, you need to perform a certain set of exercises.Most Asanas are well known for the people of Yoga.These include:
- The dog's pose is on his stomach.
- Snake pose.
- Kumbhakasana.
- Luke's pose and some others.
In the process of its implementation, the muscles of the abdomen and hips, back and buttocks are involved.The whole body works, so that the fat comes out evenly.The first effect can be felt after a few weeks of regular training.On average, in 7 days, it takes up to 2.5 kg.
The benefits of yoga to the body
Regular yoga classes bring the following benefit to a person:
- The body receives physical activity.
- Accelerates metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- Body resistance to infections increases.
- Susceptibility to stress factors is reduced.
- The spine is strengthened, slope leaves, internal staples are removed.
The execution of Asanas, combined with the correct yog breath, allows you to quickly get rid of overweight.It is proven that these classes are more effective and healthy for health than traditional loads in the gym.
Yoga that helps you lose weight quickly
Most Asanas are isometric, ie strength exercises.During its implementation, muscle tension is achieved without the movement of body parts.This helps to get rid of overweight.The following yoga directions help to lose weight and also to elaborate the stomach and the sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example belts and platforms.
- Hatha Yoga.Classes suggest a systematic study of the muscles at a calm pace measured, but the body load will be impressive.
- Ashtanga Yoga.In this direction, the emphasis is on the synchronization of breathing and movements.Extra kilocalories are burned due to active enrichment of oxygen muscles.
- Yoga Kundalini.Asanas are combined with meditation elements.The weight loss process occurs without problems.In one person, resistance increases, flexibility develops, muscles are gaining strength.
You can choose any of these areas.To quickly get the desired result, it is recommended to study with the coach.This is especially true for novice yogis.An expert will help develop an individual training program that allows you to lose weight without health damage.If there is no way to contact a professional, you can handle at home.
As the famous Mormon preacher and yoga follower Jim Ron said, "Take care of your body, this is the only place where you need to live."
Independent yoga classes
For training to be productive, asanas must be performed correctly.When practicing at home, it is necessary to carefully study the technique of each posture, monitor breathing.
Asanas to study the abdominal muscles
Tighten the press muscles and do the following exercises to do a thin waist:
- The dog's pose is on his stomach.
- Drawn belly.
- The eagle pose.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is well elaborated.
POSES TO FIGHT STOMAGE FOLDS
Waist fat deposits will help remove exercises such as:
- The arc pose and the pose of the snake.
- Pawanmuktasana.
- Uddiyana Bandha.
To improve the effect of training, it is recommended to massage 2 times a day.It is easy to perform on your own.It is important that the hands are hot.The sides and stomach are dent with light friction movements towards clockwise.Such actions help strengthen blood flow to problem areas, normalize metabolic processes and activate the fat burning process.
Tips for beginners
People who have not played sports before, you cannot start training with complex exercises.If Asanas are not obtained for the first time, you should not be upset.Some poses are improved for months and even years.If you do not lose training, the technique will gradually improve.For the ideal result, you need to focus on the right breath.
Yoga usually becomes the first step in the process of losing weight.Classes help strengthen muscles, get rid of overweight, improve health.Having a "luggage", you can proceed to cardio training and training.
Assan execution technique for weight loss
Fat deposits in the abdomen are a problem not only of women, but also for men.By performing some Asanas, you can get rid of them quickly and safely.You can evaluate the effect of training after 14 days.Important conditions that should be observed:
- Heating.Each lesson should start with it.
- Breathing.It must be deep and measured.
- The time of asana execution.For weight loss, all poses need to be performed for at least one minute, but beginners can reduce this period to 20 to 30 seconds.
- The number of repetitions is 2-4 times.
How task tasks are complicated.
Snake pose
Technique:
- Lie yourself in the stomach, add your legs, stretch your feet.
- Hands fold the elbows, the palms rest on the floor, they must be under the shoulders.
- In inspiration, the upper body is raised, holding the muscles of the back in tension.
- The hands should be straight, the neck and the back of the neck are extending, the buttocks are tense.
- In the asana, they remain in 2 breathing cycles.
Dog with stomach.
Technique:
- You need to kneel so that your palms are located under your shoulders.
- The back remains straight.
- In inspiration, the body is lifted, the legs are straightened, pressing the feet on the floor.The head is lowered between the straightened hands, the face is directed, the neck is a continuation of the back, not the brand.
- It is necessary to monitor the heels.They must remain on the floor.
- In Asana, they remain 1 minute after breathing.
- In the end, they expire, raise their heads and enter the bar and then completely lie on the carpet.
This is one of the most popular and effective Asanas in yoga.Helps solve all body muscles at once.
Luke's pose (Dhanurasana)
Technique:
- Lie in your stomach, stretch your hands along the body.
- Take a deep breath, bend your legs on your knees, lift them and wrap your palms in the ankle area.
- The head, chest and hips should be elevated to the ideal height, sticking the back.
- Staying in this position, several respiratory cycles are performed.
Asana allows you to feel the press muscles, feel your tension.Exercise is very useful for the column.
The pose is a retracted stomach
Technique:
- Sitting on the floor, bending your legs on your knees, tilt your body forward.The palms need to rest in the hips, the thumbs are directed inside.
- The back remains straight.
- Make a deep breath and exhale through the nose.
- After expiration, the chin is pressed in the chest and the shoulders are raised.Thus, the "throat lock" is performed.
- Having holding your breath, pull your stomach and stomach inside and up.In this position, they remain for a few seconds.
- They release the remains from the air, relax the press, raise their heads.
- Inspire slowly through the nose.
In addition to studying the muscles of the press, this pose helps to perform heart massage, lungs, stomach and intestines.
The pose is war
Technique:
- Go ahead, taking a step back with one foot.
- The feet are pressed on the floor, there should be no deflection in the lower back, the hands are raised.
- You need to breathe meditally and deeply.
- As training, the pose can be complicated by turning the body to the left or right.
In addition to the abdomen and hips, the buttocks are elaborated in this Asana.
Triangle
Technique:
- Rise up straight, pull the stomach and strain the lower limbs.
- Take a deep breath, spread your legs and spread your arms sideways.
- In exhalation, take the right cinnamon with your right hand.
- In inspiration, draw a stomach.
- With your left hand stretch up.Both members must be located on the same line.
- Complete the right leg and left at an angle of 45 degrees.You need to look at the left palm.
- After stretching the column and neck, you need to stay in this position for a minute.
Returning to the starting position, they rest for a few seconds and repeat the exercise to the right side.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Harden the legs alternately, placing them in the width of the hips.You need to stay on your fingers.
- The hands are placed in the width of the separate shoulders, they must also remain straight.
- The muscles of the abdomen, buttocks and back are in tension all the time.
- Deflection in the lower back is unacceptable.
For starters, you can stay in the Asana for 10 to 30 seconds.Gradually, this time is increased to 1-3 minutes.In the process of execution of the pose, it is necessary to monitor the shoulders, they cannot be pulled to the ears.The whole body must look like a uniform line.
IMPORTANT RECOMMENDATIONS
To make training as effective as possible, follow the following rules:
- Before class, ventilate a room or salon.
- They train in the morning or evening.
- During the exercises, breathing is performed by the nose.
- You cannot eat food before class.From the moment of approach to the table, at least 2-3 hours should pass.
When wrapped in yoga, you can quickly and effectively get rid of overweight, calculate the press muscles and remove the sides.For training to bring health only benefits, you need to do exercises correctly.Therefore, it is better to master yoga under the guidance of a professional.