Yoga helps not just enlighten our mind, but also to improve the body.Thanks to regular classes, it is possible to lose weight, to become slimmer.During the training, all muscle groups were elaborated, including problem areas for many men and women: pages and stomach.
How does yoga help in weight loss, remove stomach and sides?
A person who deals with yoga can easily distinguish from the total mass of people.He is characterized by a harmonious, but not a pumped figure, suits muscles and special freshness.To get such a result, efforts will be needed, but it will not be carried out in vain.
To resolve the folds on abdominal deposits and fat on the sides, you must perform a certain set of exercises.Most Asana is well known to Jogi people.They include:
- Pose dog is face down.
- Cobra Pose.
- Kumbhakasana.
- Luke's pose and some others.
The process of their implementation includes abdominal muscles and hips, back and buttocks.The whole body acts so that fat leaves 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.
Advantages of yoga for the body
Regular classes of yoga bring the following benefit to the person:
- The body receives physical activity.
- Speed up metabolism.
- The correct habits formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- The body resistance increases to infections.
- Sensitivity to stress factors has been reduced.
- The spine is reinforced, united leaves, internal clamps have been removed.
Performing Asanas, combined with the correct yogical breathing, allows you to get rid of excess weight quickly.It has been proven that such classes are more efficient and healthier for health than traditional cargo in the gym.
Yoga that helps in fast loss
Most Asanasa is isometric, ie strength exercises.During their implementation, muscle tension is achieved without moving body parts.It helps to get rid of excess weight.The next yoga guideline helps in hatred weight, and also for stomach exercise and parties:
- Yoga Iyengar.Auxiliary tools, for example, belts and platforms are used during the training.
- Hatha Yoga.Classes suggest a systematic muscle study in a quiet measured pace, but the load on the body will be impressive.
- Ashtanga yoga.In that direction, emphasis is on the synchronization of breathing and movement.Additional kilocalories burned due to active muscle enrichment with oxygen.
- Yoga Kundalini.Asanas are combined with the elements of meditation.The weight loss process occurs smoothly.In a person, endurance is increasing, flexibility is developed, the muscles are obtained.
You can choose any of these areas.To quickly get the desired result, study is recommended with the coach.This is especially true for Novak Jogis.The specialist will help develop an individual training program that allows you to lose weight without health harm.If there is no way to contact your professional, you can deal with home.
As a famous Mormon preacher and a follower of Yoga Jim Ron said, "Watch your body, this is the only place you need to live on."
Independent classes of yoga
In order for training to be productive, Asanas must be performed properly.When you exercise at home, it is necessary to carefully study the technique of each posture, the breathing monitor.
Asanas to study the abdominal muscles
Tighten the print muscles and make the following exercises to make a thin waist:
- Pose dog is face down.
- The drawn belly.
- Pose Eagle.
- Seta Bandha Sarvangasana.
The muscle frame of the rod is well elaborated.
Poses to fight for the nagging of nag
Fat deposits in the waist will help remove exercises such as:
- Pose Luka and Pose Cobra.
- Pawanmuktasana.
- Uddiyana Bandha.
In order to improve the effect of training, a massage is recommended 2 times a day.It is easy to perform independently.It is important that the hands are warm.The pages and stomach are mixed with light rubbish movements in the clockwise direction.Such actions assist in strengthening blood flow to problem areas, normalize metabolic processes and activate the fat ignition process.
Tips for beginners
People who have not played sports before, you can't start training with complex exercises.If asane doesn't get the first time, you shouldn't be upset.Some tears are climbing months and even for years.If you don't miss training, the technique will gradually improve.To get the optimal result, you need to focus on proper breathing.
Yoga often becomes the first step in the weight loss process.Classes help strengthen muscles, get rid of excess weight, improve health.Having such a "luggage", you can proceed with electricity and cardiac training.
Assan technique execution for weight loss
Debeled deposits on the abdomen are the problem not only women, but also for men.Performing some asanas, you can get rid of them quickly and safely.You can evaluate the training effect after 14 days.Important conditions that must be observed:
- Warm -up.Each lesson needs to start with it.
- Breath.Should be deep and measured.
- The time of the execution of Asana.For weight loss, all poses should be performed for at least a minute, but beginners can reduce this period at 20-30 seconds.
- The number of repetitions is 2-4 times.
As task tasks are complicated.
Cobra Pose
Technique:
- Lie on your stomach, bring your legs together, stretch your legs.
- Hands bend on their elbows, the palms are resting on the floor, they should be under the shoulder.
- Inspiring is raising the upper part, holding the muscles of the last tension.
- Hands should be straight, neck and neck stretched, buttocks are tense.
- In Asana, they remain on two respiratory cycles.
Dog face down.
Technique:
- You have to kneel so that the palms are under the shoulders.
- The back stays straight.
- The body is raised on the inspiration, the legs were corrected, pressing the legs to the floor.The head is lowered between the right hand, the face is directed down, the neck is the sequel to the back, it's not a brand.
- It is necessary to monitor the heels.Have to stay on the floor.
- In Asana, they remain 1 minute, after breathing.
- At the end exhale, they raise their heads and enter the bar, and then completely lie on the carpet.
This is one of the most popular and our effective asan in yoga.It helps to do all the body muscles at once.
Luke's Pose (Dhanurasana)
Technique:
- Lie on your stomach, stretch your hands along the body.
- Inhale, bend your legs in your knees, raise them and wrap your palms into an ankle area.
- The head, chest and hips must be raised on optimal height, strain back.
- Several respiratory cycles remain in this position.
Asana allows you to feel the muscles of the press, feel their tension.Exercise is very useful for a spine.
Pose is withdrawn stomach
Technique:
- Sitting on the floor, bending your legs in the knees, tilt the body forward.The palms must rest on the hips, thumbs are instructed in.
- The back stays straight.
- Make a deep breath and exhale through your nose.
- After exhalation, the beard was pressed on the chest, and the shoulders are lifted.So, "the throat lock" is performed.
- Holding the breath, pull the stomach and stomach inward and up.In this position they remain a few seconds.
- They let the residues of air, relax the press, raise your heads.
- Slowly inhale through your nose.
In addition to studying the press muscles, this pose helps the heart massage performance, lungs, stomachs and intestines.
Pose is war
Technique:
- Turn straight, step back with one leg.
- The feet pressed on the floor, there should be no deviations in the lower back, the hands are lifted.
- You have to breathe measured and deep.
- As training, pose can be complicated by turning the body to the left or right.
Next to the abdomen and hips, buttocks are working in this asana.
Triangle
Technique:
- Stand straight, pull your stomach and strain the lower limbs.
- Inhale, leg width is expanding and spreading your hands on the side.
- Grab the right handed off with your right hand.
- To inspiration, draw stomach.
- With his left hand extends upward.Both limbs should be located on the same line.
- Fill your right leg and left at an angle of 45 degrees.You have to look at the left palm.
- Stretching out your spine and neck, you have to keep yourself in this position for a minute.
Go back to the starting position, rest for a few seconds, then repeat the right side exercise.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Alternately correct your legs, put them on the width of the hips.You have to stand on your fingers.
- The hands are placed on the width of the shoulders, they should stay 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 keep in Asana for 10-30 seconds.Gradually increases this time for 1-3 minutes.In the process of performing the POSE, it is necessary to track shoulders, cannot be pulled on the ears.The whole body could remind of the even line.
Important recommendations
To train as efficient as possible, adhere to the following rules:
- Before classes, ventilate the room or hallway.
- Train or in the morning or in the evening.
- During the exercise, breathing is done through the nose.
- You can't eat food before class.From the moment access to the table, at least 2-3 hours should pass.
When you do yoga, you can quickly and efficiently get rid of excess weight, make the print muscles and remove the pages.In order for the training to achieve health only use, you must properly perform exercises properly.It is therefore better to overcome yoga under the guidance of the professional.