Yoga not only helps with enlightened reason, but also to improve the body.Thanks to the regular classes, it will be possible to lose weight, become thinner.During the training, all muscle groups are made, including problem areas for many men and women: countries and stomach.
How does yoga help to lose weight, remove the stomach and sides?
A yoga person can easily distinguish themselves from the total mass of people.It is characterized by a harmonious but not pumped figure, adhered muscles and special freshness.Efforts will be needed to get such a result, but they will not be spent in vain.
To get rid of the folds on the abdomen and fat deposits on the side, you must perform a certain set of exercises.Most asanas are well known to people with yoga.These include:
- The dog's posture is face down.
- Cobra posture.
- Kumbhakasana.
- Luke posture and some others.
In the process of their performance, the muscles of the abdomen and thighs, backs 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 full -time training.On average, it takes up to 2.5 kg after 7 days.
The benefits of yoga for the body
Regular yoga hours carry the following benefit of a person:
- The body gets physical activity.
- Accelerates metabolism.
- Proper habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- The blood pressure is normalized.
- The body's resistance to infections increases.
- The susceptibility to stress factors is reduced.
- The spine is strengthened, leaves occur, the inner brackets are removed.
The performance of asanas, combined with proper yoga breathing, allows you to quickly get rid of excess weight.Such classes have been shown to be more effective and healthy for health than traditional fitness loads.
Yoga that helps to quickly lose weight
Most asanas are isometric, that is, power exercises.During their application, muscle tension is achieved without movement of parts of the body.This helps to get rid of excess weight.The following instructions for yoga help to lose weight and also make the stomach and sides:
- Yoga Iyengar.Auxiliary tools, such as belts and platforms, are used during training.
- Hatha Yoga.The classes suggest a systematic examination of the muscles with a calm measured pace, but the load on the body will be impressive.
- Ashtanga yoga.In this direction, the focus is on the synchronization of breathing and movements.Additional kilocalories are burned due to the active enrichment of the muscles with oxygen.
- Yoga Kundalini.The asanas are combined with elements of meditation.The process of weight loss is smooth.In a person, endurance increases, flexibility develops, muscles gain strength.
You can choose one of these areas.To quickly obtain the desired result, it is recommended to study with the coach.This is especially true for beginner yogis.A specialist will help develop an individual training program that allows you to lose weight without harm.If there is no way to contact a professional, you can handle home.
Just as the famous Mormon preacher and a yoga follower Jim Ron said, "Take care of your body, this is the only place you have to live."
Independent yoga classes
In order for the training to be productive, asanas must be done properly.When training at home, it is necessary to carefully examine the technique of each stand, to monitor breathing.
Asanas to study abdominal muscles
Tighten the press muscles and do the following exercises to do a thin waist:
- The dog's posture is face down.
- Drawn belly.
- The eagle posture.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is well designed.
Stomach folds poses
Back deposits will help eliminate exercises such as:
- Luka posture and cobra posture.
- Pawanmuktasana.
- Uddiyana Bandha.
In order to improve the effect of workouts, it is recommended to massage 2 times a day.It is easy to perform on its own.It is important that the hands are warm.The sides and stomach are mixed with slight friction movements in the direction of the clockwise.Such actions help to strengthen blood flow to problem areas, normalize metabolic processes and activate the fat burning process.
Beginner tips
People who have not played sports before, you cannot start training with complex exercises.If the asanas are not first obtained, you should not be upset.Some poses have been improving for months and even years.If you do not miss the workouts, 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 process of weight loss.The classes help to strengthen the muscles, get rid of excess weight, improve health.With such a "luggage", you can proceed with power and cardio training.
A technique for performing asan for weight loss
Fat deposits on the abdomen are a problem not only for 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 to be monitored:
- Warm -up.Every lesson should start with it.
- Breathing.It must be deep and measured.
- Asana's execution time.For weight loss, all poses should be done at least a minute, but beginners can reduce this period to 20-30 seconds.
- The number of repetitions is 2-4 times.
Because tasks are complicated.
Cobra pose
Technique:
- Lie on your stomach, gather your legs, stretch your legs.
- The hands bend at the elbows, the palms rest on the floor, they should be under the shoulders.
- The inspiration of the upper body rises, holding the muscles of the back in tension.
- The hands should be straight, the neck and the nape of the back extend up, the ass is tense.
- In Asana, they remain in 2 respiratory cycles.
Dog face down.
Technique:
- You have to kneel so that the palms are located under the shoulders.
- The back remains straight.
- The inspiration is raised, the legs are upright, pressing your legs against the floor.The head is lowered between the straight arms, the face is directed down, the neck is a continuation of the back, not a brand.
- It is necessary to monitor the heels.They should stay on the floor.
- In Asana, they remain for 1 minute after breathing.
- In the end, they exhale, raise their heads and enter the bar and then lie completely on the carpet.
This is one of the most popular and effective asanas in yoga.It helps to work out all the muscles of the body at once.
Luke posture (Dhanurasana)
Technique:
- Lie on your stomach, stretch your hands on your body.
- Take a breath, bend your legs in your knees, lift them and wrap your palms in the ankle area.
- The head, chest and thighs should be raised to the optimum height by tightening the back.
- Staying in this position, several respiratory cycles are performed.
Asana allows you to feel the muscles of the press, to feel their tension.Exercise is very useful for the spine.
The posture has been harvested stomach
Technique:
- Sitting on the floor, bend your legs in your knees, tilt your body forward.The palm trees should rest on the hips, the thumbs are pointed inside.
- The back remains straight.
- Perform a deep breath and exhale through the nose.
- After exhaling, the chin is pressed against the chest and the shoulders rise up.This is how the throat lock is done.
- Holding the breath, pull the stomach and stomach in and up.In this position, they remain for a few seconds.
- They release the remains of the air, relax the press, raise their heads.
- Slowly inhale through the nose.
In addition to studying the muscles of the press, this posture helps to massage the heart, lungs, stomach and intestines.
Posture is a war
Technique:
- Take straight by taking a step back with one leg.
- The legs are pressed against the floor, there should be no deviation in the lower back, the arms are lifted up.
- You have to breathe quickly and deeply.
- As a training, the posture can be complex by turning the body left or right.
In addition to the abdomen and hips, the buttocks are made in this asana.
Triangle
Technique:
- Stand straight, pull the stomach and strain the lower limbs.
- Take a breath, spread your legs wide and spread your hands from the side.
- On exhalation, take the right shin with your right hand.
- On inspiration, draw a stomach.
- With the left hand it stretches up.Both limbs must be located on the same line.
- Fill in the right leg and the left at an angle of 45 degrees.You have to look at the left palm.
- After stretching your spine and neck, you should stay in this position for a minute.
Returning to the starting position, they rest for a few seconds and then repeat the exercise for the right side.
Kumbhakasana
Technique:
- Knees, rest on the floor.
- Stand alternating your feet, placing them to the width of the hips.You have to stand on your fingers.
- The hands are placed at the width of the shoulders at a distance, they should also remain straight.
- The muscles of the abdomen, buttocks and backs are in tension all the time.
- The deviation in the lower back is unacceptable.
For starters, you can stay in asana for 10-30 seconds.Gradually this time it increases to 1-3 minutes.In the process of performing the posture, it is necessary to monitor the shoulders, they cannot be pulled to the ears.The whole body should resemble a uniform line.
Important recommendations
To make the training as efficiently as possible, follow the following rules:
- Before the lessons, ventilate a room or hall.
- They train in the morning or evening.
- During the exercises, breathing is performed through the nose.
- You can't eat food an hour ago.It takes at least 2-3 hours from the moment of approach to the table.
When dealing with yoga, you can quickly and effectively get rid of excess weight, work the muscles of the press and remove the sides.To train to bring only for health benefits, you need to perform exercise properly.Therefore, it is better to master yoga under the guidance of a professional.