Yoga helps not only illuminate reason but also to improve the body.Thanks to regular classes, it will be possible to lose weight, become thinner.During training, all muscle groups have been worked on, including areas with problems 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 distinguished by the total mass of people.It is distinguished by a harmonious but not pumped figure, appropriate muscles and special freshness.To get such a result, efforts will be required, but they will not be spent in vain.
To get rid of folds in the abdomen and fat deposits on the sides, you must perform a certain set of exercises.Most Asanas are known to the people of Yoga.These include:
- The dog's position is face down.
- Kobra poses.
- Kumbhakasana.
- Luke's pose and some others.
In the process of their implementation, the abdominal muscles and hips, spines and buttocks are included.The whole body works, so the fat is evenly removed.The first effect can be felt after a few weeks of regular training.On average, in 7 days it requires up to 2.5 kg.
Yoga's benefits to the body
Regular yogas classes bring the following benefit to one person:
- The body gets physical activity.
- Speeds up metabolism.
- The correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- The body's resistance to infections increases.
- Sensitivity to stress factors decreases.
- The spine is strengthened, a stoop leaf, the inner clips are removed.
Asanas's execution, combined with the 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 gym loads.
Yoga that helps to lose weight quickly
Most Asanas are isometrics, that is, strength exercises.During their implementation, muscle tension is achieved without moving body parts.This helps to get rid of excess weight.The following yoga directions help to lose weight and also work on the stomach and sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example, belts and platforms.
- Hatha yoga.Classes suggest a systematic muscle study at a calm rhythm, but the load on the body will be impressive.
- Astanga yoga.In this regard, the emphasis is on the synchronization of respiration and movements.The additional kilocaller is burned due to active enrichment of oxygen muscles.
- Yoga Kundalini.Asanas are combined with elements of meditation.The process of weight loss occurs smoothly.In one person, durability increases, flexibility develops, muscles are gaining strength.
You can choose any of these areas.To get the desired result quickly, it is recommended to study with the coach.This is especially true for novice yogis.A specialist will help develop an individual training program that allows you to lose weight without damage to health.If there is no way to contact a professional, you can deal with home.
While Mormon's famous preacher and Yoga's follower Jim Ron said: "Take care of your body, this is the only place you have to live."
Independent yoga class
In order for the training to be productive, Asanas must be carried out correctly.When practicing at home, it is necessary to carefully study the technique of each behavior, monitor breathing.
Asanas for studying abdominal muscles
Tighten the press muscles and do the following exercises to make a thin waist:
- The dog's position is face down.
- The abdomen drawn.
- Position of Eagle.
- Setu Bandha Sarvangasana.
The strip muscle frame is well processed.
Poses to fight stomach folds
Waist fat deposits will help remove exercises such as:
- The arc pose and the cobra's pose.
- Pawanmuktasana.
- Uddiyana Bans.
To increase the training effect, it is recommended to massage 2 times a day.Easy is easy to perform on its own.It is important for the hands to be warm.The sides and stomachs are cooked with slight friction movements in the direction of clock.Such actions help to strengthen blood flow to problems with problems, normalize metabolic processes and activate the fat burning process.
Tips for beginners
People who have not previously played sports, you cannot start training with complex exercises.If the asans are not taken the first time, you should not be bored.Some poses are honored for months and even years.If you do not lack training, the technique will gradually improve.To get the optimal result, you need to focus on the right breathing.
Yoga often becomes the first step in the process of losing weight.Classes help strengthen muscles, get rid of excess weight, improve health.Having such a "baggage", you can proceed to electricity and cardio training.
Assan's execution technique for weight loss
Fat deposits in the abdomen are a problem not only of women but also for men.By performing some asana, you can get rid of them quickly and safely.You can evaluate the training effect after 14 days.Important conditions to be observed:
- Warm.Every lesson should start with it.
- The breath should be deep and discreet.
- Asana's execution time.For weight loss, all positions should 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.
As duties are complicated.
Pose -pose
Technique:
- Lie on your stomach, attach your legs, stretch your feet.
- The hands bend on the elbows, the palms rest on the floor, they should be under the shoulders.
- In inspiration, the upper body is raised, keeping the back muscles in tension.
- The hands should be straight, the neck and naps are stretching up, the buttocks are tense.
- In Asana they remain in 2 respiratory cycles.
Dog face down.
Technique:
- You need to kneel so that the palms can be placed under the shoulders.
- The rear remains straight.
- In inspiration, the body is raised, the legs are directed, pressing the legs on the floor.The head is sitting between the directed hands, the face is directed downwards, the neck is a continuation of the back, it is not a brand.
- It is necessary to monitor the heels.They have to stay on the floor.
- In Asana they remain for 1 minute, after breathing.
- In the end, they extract, raise their heads and go to the grass, and then lie completely on the carpet.
This is one of the most popular and effective Asanat in yoga.It helps to work all body muscles immediately.
Luke's Pose (Dhanurasana)
Technique:
- Lie on your stomach, stretch your hands along the body.
- Breathe, bend your legs to your knees, raise them and wrap their palms in the ankle area.
- The head, chest and hips should be raised to optimal height, straining the back.
- Remaining in this position, some respiratory cycles are performed.
Asana allows you to feel the press muscles, feel their tension.Exercise is very useful for the spine.
Pose is a stomach drawn
Technique:
- Sitting on the floor, bending the legs to the knees, glues the body forward.The palms should rest on the hips, the fingers run inside.
- The rear remains straight.
- Perform a deep breath and take it through the nose.
- After extraction, the beard is pressed to the chest, and the shoulders are raised.Thus, the "throat blocking" is performed.
- Holding your breath, pull your stomach and stomach inside and up.In this position they remain for a few seconds.
- They release air residues, relax the press, raise their heads.
- Slowly absorb through the nose.
In addition to studying the press muscle, this position helps to perform the massage of the heart, lungs, stomach and intestines.
Pose is war
Technique:
- Get straight, making a step back with one foot.
- The legs are pressed on the floor, there should be no deviation at the bottom of the back, the hands rise.
- You need to breathe sober and deeply.
- As training, the pose can be complicated by turning the body to the left or right.
In addition to the abdomen and the buttocks, the buttocks have been worked on this Asana.
Triangular
Technique:
- Stand straight, pull the stomach and strain the lower limbs.
- Take a breath, spread your wide legs and spread the arms on the sides.
- In the extraction, grab the right shin with your right hand.
- In inspiration, draw a stomach.
- With the left hand lies up.Both limbs must be located in the same line.
- Wrap the right leg and left at an angle of 45 degrees.You need to look at the left palm.
- Once you have stretched out the spine and neck, you should stay in this position for a minute.
After returning to the starting position, they rest for a few seconds, and then repeat the right side training.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Stay your feet alternately, placing them in the width of the spine.You have to stand on your fingers.
- The hands are placed at the shoulder width away, they also have to stay straight.
- The abdominal muscles, buttocks and spines are in tension all the time.
- Deviation at the lower back is unacceptable.
To begin with, you can stay in Asana for 10-30 seconds.Gradually, this time has increased to 1-3 minutes.In the process of performing the position, it is necessary to monitor the shoulders, they cannot be pulled into the ear.The whole body must resemble an equal line.
Important recommendations
To make the training as effective as possible, respect the following rules:
- Before classes, ventilate a room or hall.
- They train either in the morning or in the evening.
- During the exercise, breathing is performed through the nose.
- You can't eat food before the class.From the moment of access to the table, at least 2-3 hours should pass.
When engaging in yoga, you can quickly and effectively get rid of excess weight, work the press muscles and remove the sides.In order for the training to bring only health benefits, you need to perform exercises properly.Therefore, it is better to master the yoga under the guidance of a professional.