Yoga not only helps to light the reason, but also to improve the body.Thanks to regular lessons, it will be possible to lose weight, to become thinner.During training, all muscle groups are developed, including problematic areas for many men and women: sides and stomachs.
How does yoga help lose weight, remove the stomach and sides?
A person engaged in yoga can be easily distinguished from the total mass of people.It is distinguished by a harmonious figure, but not pumped, adjusts the muscles and the special freshness.To obtain such a result, efforts will be necessary, but they 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 to yoga.These include:
- The pose of the dog is hidden face.
- Cobra poses.
- Kumbhakasana.
- The installation of Luke and a few others.
In the process of their implementation, the muscles of the abdomen and the hips, back and buttocks are involved.The whole body works, so fat starts 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 advantages of body yoga
Regular yoga lessons provide the following advantages to a person:
- The body receives physical activity.
- Accelerates metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- The blood pressure is standardized.
- The resistance of the body to infections increases.
- Sensitivity to stress factors is reduced.
- The spine is reinforced, a pole sheet, the internal pliers are removed.
The execution of asanas, combined with correct yogic breathing, allows you to quickly get rid of excess weight.It is proven that such classes are more effective and healthier for health than traditional charges in the gymnasium.
Yoga that helps lose weight quickly
Most asanas are isometric, that is, strength exercises.During their implementation, muscle tension is obtained without movement of the parts of the body.This helps get rid of excess weight.The following yoga instructions help lose weight and develop the stomach and the sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example, belts and platforms.
- Hatha Yoga.The classes suggest a systematic study of the muscles at a calm pace, but the load on the body will be impressive.
- Ashtanga Yoga.In this sense, the emphasis is on the synchronization of breathing and movements.Additional kilocalories are burned due to the active enrichment of the muscles with oxygen.
- Yoga Kundalini.Asanas are combined with elements of meditation.The weight loss process occurs smoothly.In a person, endurance increases, flexibility develops, the muscles gain in force.
You can choose one of these areas.To quickly obtain the desired result, it is recommended to study with the coach.This is particularly true for novices yogis.A specialist will help develop an individual training program that allows you to lose weight without harming health.If there is no way to contact a professional, you can manage at home.
As a famous Mormone preacher and Jim Ron yoga follower: "Take care of your body, this is the only place where you have to live."
Independent yoga lessons
For the training to be productive, the asanas must be carried out correctly.When you practice at home, it is necessary to carefully study the technique of each posture, to monitor breathing.
Asanas to study the abdominal muscles
Tighten the press muscles and do the following exercises to make a fine waist:
- The pose of the dog is hidden face.
- Belly drawn.
- The installation of the eagle.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is well developed.
Poses to fight against stomach folds
Fat deposits at size will help eliminate exercises such as:
- The installation of the arc and the installation of the cobra.
- Pawanmuktasana.
- Uddiyana Bandha.
To improve the effect of training, it is recommended to massage twice a day.It is easy to perform alone.It is important that the hands are hot.The sides and the stomach are petled with light friction movements in the direction of the needles of a watch.Such actions help strengthen blood circulation to problem zones, normalize metabolic processes and activate the fat burning process.
Advice for beginners
People who have not already done sports, you cannot start training with complex exercises.If the asanas are not obtained the first time, you should not be upset.Some poses are perfected for months and even years.If you are not lacking in training, the technique will improve gradually.To obtain the optimal result, you must focus on appropriate breathing.
Yoga often becomes the first step in the weight loss process.Courses help strengthen muscles, get rid of excess weight, improve health.Having such a "baggage", you can carry out cardio electricity and training.
Assan execution technique for weight loss
Fat deposits on the abdomen are a problem not only for women, but also for men.By performing asanas, you can get rid of them quickly and safely.You can assess the effect of training after 14 days.Important conditions which must be observed:
- Warm.Each lesson must start with it.
- Breath.It must be deep and measured.
- The time for the execution of Asana.For weight loss, all poses must be carried out for at least one minute, but beginners can reduce this period to 20-30 seconds.
- The number of rehearsals is 2 to 4 times.
Because the tasks of the tasks are complicated.
Cobra Pose
Technical:
- Lie on your stomach, bring your legs together, stretch your feet.
- The hands bend on the elbows, the palms rest on the ground, they should be under the shoulders.
- On inspiration, the upper body is high, holding the back muscles in tension.
- The hands must be straight, the neck and the neck extend, the buttocks are tense.
- In Asana, they remain on 2 respiratory cycles.
Hidden face dog.
Technical:
- You must kneel so that the palms are located under the shoulders.
- The back remains straight.
- On the inspiration, the body is high, the legs are straightened, pressing their feet to the ground.The head is lowered into the stirred hands, the face is directed downwards, the neck is a continuation of the back, it is not of the brand.
- It is necessary to monitor the heels.They must stay on the ground.
- In Asana, they stay 1 minute, depending on breathing.
- In the end, they expire, raise their heads and enter the bar, then lie down completely on the carpet.
It is one of the most popular and effective asanas in yoga.This helps to determine all body muscles at the same time.
Luke installation (Dhanurasana)
Technical:
- Lie on your stomach, stretch your hands along the body.
- Breathe, fold your legs in your knees, lift them and wrap their palms in the ankles area.
- The head, chest and hips should be raised at optimal height, stretching the back.
- By remaining in this position, several respiratory cycles are carried out.
Asana allows you to feel the press muscles, to feel their tension.The exercise is very useful for the spine.
Installation is a retracting stomach
Technical:
- Sitting on the floor, folding your legs in your knees, tilt the body forward.The palms must rest on the hips, the thumbs are directed inside.
- The back remains straight.
- Do a deep inspiration and exhale through your nose.
- After the expiration, the chin is in a hurry to the chest and the shoulders are raised.Thus, "locking the throat" is carried out.
- Breath, pull the stomach and stomach inward and upwards.In this position, they stay a few seconds.
- They release the remains of air, relax the press, led their heads.
- Inspire slowly through the nose.
In addition to studying the press muscles, this installation helps to make the heart massage, lungs, stomachs and intestines.
Pose is war
Technical:
- Keep right, taking a step with a foot.
- The feet are pressed towards the ground, there should not be deviation in the lower back, the hands are lifted.
- You must breathe measurement and deeply.
- As a training, the installation can be complicated by turning the body on the left or right.
In addition to the abdomen and hips, the buttocks are developed in this Asana.
Triangle
Technical:
- Stand straight, pull the stomach and filter the lower limbs.
- Breathe, spread your legs wide and spread your arms on the sides.
- On the expiration, take the right tibia with your right hand.
- On the inspiration, draw a stomach.
- With the left hand stretches upwards.The two members must be located on the same line.
- Complete the right leg and left to an angle of 45 degrees.You have to look at the left palm.
- After extending the spine and neck, you have to linger in this position for a minute.
Returning to the starting position, they rest for a few seconds, then repeat the exercise for the right side.
Kumbhakasana
Technical:
- Kneel, rest on the ground.
- Raise the legs alternately, placing 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 must also remain straight.
- The muscles of the abdomen, buttocks and backs are in tension all the time.
- Deviation in the lower back is unacceptable.
To start, you can dwell on Asana for 10 to 30 seconds.Little by little, this time is increased to 1 to 3 minutes.In the installation of the installation, it is necessary to monitor the shoulders, they cannot be pulled to the ears.The whole body should look like a uniform line.
Important recommendations
To make training as effective as possible, adhere to the following rules:
- Before lessons, ventilate a room or room.
- They train in the morning or in the evening.
- During the exercises, breathing is carried out by the nose.
- You can't eat food before lessons.From the time of approaching the table, at least 2 to 3 hours should pass.
When you are engaged in yoga, you can quickly and effectively get rid of excess weight, determine the press muscles and remove the sides.In order for the training to only provide health benefits, you need to do the exercises correctly.Therefore, it is preferable to master yoga under the direction of a professional.