Yoga helps not only to illuminate reason, but also to improve the body.Thanks to regular lessons, it will be possible to lose weight, become thinner.During training, all muscle groups are processed, including problematic areas for many men and women: sides and stomach.
How does yoga help to lose weight, remove the stomach and sides?
A person who is engaged in yoga can be easily distinct from the total mass of people.It stands out for a harmonious, but not pumped figure, adapts to the muscles and special freshness.To obtain such a result, efforts will be needed, but they will not be spent in vain.
To get rid of the folds on the abdomen and on the deposits of fat on the sides, it is necessary to perform a certain series of exercises.Most asanas are well known to the yoga people.These include:
- The laying of the dog is face down.
- Cobra possessing.
- Kumbhakasana.
- The laying of Luke and some others.
In the process of their implementation, the muscles of the abdomen and hips, shoulders and buttocks are involved.The whole body works, so the fat leaves uniformly.The first effect can be heard after a few weeks of regular training.On average, in 7 days it takes up to 2.5 kg.
The benefits of body yoga
Regular yoga lessons offer the following benefit to a person:
- The body receives physical activity.
- Accelerates the metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- The resistance of the body to infections increases.
- The susceptibility to stress factors is reduced.
- The spine is strengthened, the curvature leaves are removed, the internal terminals.
The execution of Asana, combined with correct yogic breathing, allows you to quickly get rid of excess weight.It has been shown that these classes are more effective and healthy for health than traditional loads in the gym.
Yoga that helps to lose weight quickly
Most asanas are isometric, that is, force exercises.During their implementation, muscle tension is obtained without movement of the parts of the body.This helps to get rid of excess weight.The following directions of Yoga help to lose weight and also train the stomach and sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example, belts and platforms.
- Hatha Yoga.The classes suggest a systematic studio of the muscles at a calm measured rhythm, but the load on the body will be impressive.
- Ashtanga Yoga.In this direction, the emphasis is on the synchronization of breathing and movements.Extra kilocalories are burned due to the active enrichment of the muscles with oxygen.
- Yoga Kundalini.The Asanas are combined with elements of meditation.The weight loss process takes place without hitches.In a person, the resistance increases, flexibility develops, the muscles are gaining strength.
You can choose one of these areas.To quickly get the desired result, it is recommended to study with the coach.This is particularly true for novice yogi.A specialist 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 manage at home.
As the famous Mormon and follower of the Yoga Jim Ron said: "Take care of your body, this is the only place where you have to live".
Independent yoga lessons
In order for the formation to be productive, the Asanas must be performed correctly.When practicing at home, it is necessary to carefully study the technique of each posture, monitor breathing.
Asana to study abdominal muscles
Tighten the printing muscles and do the following exercises to do a subtle life:
- The laying of the dog is face down.
- Designed belly.
- The laying of the eagle.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is well elaborate.
Pose to fight stomach folds
The fat deposits in life will help to remove exercises such as:
- The laying of the arch and the laying of the cobra.
- Pawanmuktasana.
- Uddiyana Bandha.
To improve the effect of training, it is recommended to make massages 2 times a day.It is easy to perform alone.It is important that the hands are hot.The sides and the stomach are kneaded with light rubbing movements in the direction of the sense in a clockwise sense.These actions help to strengthen blood flow in the problems, normalize metabolic processes and activate the fat combustion process.
Tips for beginners
People who have not previously practiced sport, you cannot start training with complex exercises.If the asana are not obtained the first time, you shouldn't be upset.Some poses are refined for months and even years.If you don't miss training, the technique will gradually improve.To obtain the optimal result, it is necessary to focus on adequate breathing.
Yoga often becomes the first step in the weight loss process.Lessons help to strengthen muscles, get rid of excess weight, improve health.Having such "luggage", you can proceed to training and cardio training.
Assan execution technique for weight loss
Grasso deposits on the abdomen are a problem not only of women, but also for men.I perform some asana, you can get rid of it quickly and safely.You can evaluate the effect of training after 14 days.Important conditions that must be observed:
- Heating.Each lesson should begin.
- Breath.It should be deep and measured.
- The time of the execution of Asana.For weight loss, all poses must be performed for at least one minute, but beginners can reduce this period to 20-30 seconds.
- The number of repetitions is 2-4 times.
Since the tasks of the tasks are complicated.
Cobra pose
Technique:
- Lie on the stomach, add your legs, stretch your feet.
- The hands bend to the elbows, the palms rest on the floor, they should be under the shoulders.
- In inspiration, the upper part of the body is raised, keeping the back muscles in tension.
- The hands should be straight, the neck and the neck is lengthening, the buttocks are 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 rear remains straight.
- In inspiration, the body is raised, the legs are straightened, pressing the feet on the floor.The head is lowered in the straightened hands, the face is directed downwards, the neck is a continuation of the back, it is not a brand.
- You need to monitor the heels.They must remain on the floor.
- 1 minute remain in the Asana, following 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 of yoga.It helps to elaborate all the muscles of the body simultaneously.
Luke's Pose (Dhanurasana)
Technique:
- Lie on the stomach, stretch your hands along the body.
- Take a breath, fold the legs on their knees, lifted and wrap the palms of the hands in the ankle area.
- The head, chest and hips must be raised at optimal height, striving for the back.
- Staying in this position, several respiratory cycles are performed.
Asana allows you to hear the press muscles, feel their tension.The exercise is very useful for the spine.
The installation is a retracted stomach
Technique:
- Sitting on the floor, folding the legs on their knees, tilts the body forward.The palms have to rest on the sides, the thumbs are directed inside.
- The rear remains straight.
- Perform a deep breath and exhale through the nose.
- After the exhalation, the chin is pressed on the chest and the shoulders are raised.Therefore, the "block of throat" is performed.
- Making your breath hold, pull the stomach and stomach inwards.In this position they remain for a few seconds.
- They release the remains of the air, relax the press, raise their heads.
- Slowly inspire through the nose.
In addition to studying the press muscles, this pose helps to perform the massage of the heart, lungs, stomach and intestine.
The installation is the war
Technique:
- Get straight, taking a step back with one foot.
- The feet are pressed on the floor, there should be no deflements in the lower back, the hands are raised.
- You have to breathe in a measured way and deeply.
- As training, the installation can be complicated by transforming the body to the left or right.
In addition to the abdomen and hips, the buttocks are developed in this Asana.
Triangle
Technique:
- Get up straight, pull your stomach and strive the lower limbs.
- Take a breath, spread your legs and spread your arms on the sides.
- At thepiration, take the right shin with your right hand.
- In inspiration, draw a stomach.
- With his left hand he stretches upwards.Both limbs should be on the same line.
- Complete the right leg and left with an angle of 45 degrees.You have to look at the left palm.
- Having stretched 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 and then repeat the exercise for the right side.
Kumbhakasana
Technique:
- Kneeling, rest on the floor.
- It straightens the legs alternately, putting them in the width of the hips.You have to stay on the fingers.
- The hands are positioned on the width of the shoulders, they should also remain straight.
- The muscles of the abdomen, buttocks and shoulders are always in tension.
- The deflection in the lower part of the back is unacceptable.
To begin with, you can linger in Asana for 10-30 seconds.Gradually, this time it 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 should resemble a uniform line.
Important recommendations
To make training as effective as possible, adhere to the following rules:
- Before the lessons, ventilate a room or room.
- They train in the morning or evening.
- During the exercises, breathing is carried out through the nose.
- You can't eat food before the lesson.From the moment of approach to the table, at least 2-3 hours should pass.
When you have engaged in yoga, you can quickly and effectively get rid of excess weight, process the printing muscles and remove the sides.In order for training to carry out only health benefits, exercises must be performed correctly.Therefore, it is better to master yoga under the guidance of a professional.