Yoga helps not only to 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 are resolved, including problematic areas for many men and women: sides and stomach.
How does yoga help lose weight, remove stomach and sides?
A person dedicated to yoga can be easily distinguished from the total mass of people.It is distinguished by a harmonious figure, but not pumped, tight muscles and special freshness.To obtain such a result, efforts will be required, but they will not be spent in vain.
To get rid of the folds in the abdomen and fat deposits on the sides, you must perform a certain set of exercises.Most asanas are well known by yoga people.These include:
- The dog's pose is mouth.
- Cobra pose.
- Kumbhakasana.
- Luke's pose and some others.
In the process of its implementation, the muscles of the abdomen and hips, backs and buttocks are involved.The whole body works, so fat goes uniformly.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 benefits of yoga for the body
Regular yoga classes contribute the following benefit to a person:
- The body receives physical activity.
- Accelerate metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- Body resistance to infections increases.
- Susceptibility to stress factors is reduced.
- The column is strengthened, a inclination leaves, internal clamps are eliminated.
The execution of asanas, combined with correct yogic breathing, allows you to quickly get rid of excess weight.It is demonstrated that such classes are more effective and healthy for health than traditional loads in the gym.
Yoga that helps lose weight quickly
Most asanas are isometric, that is, strength exercises.During its implementation, muscle tension is achieved without the movement of body parts.This helps get rid of excess weight.The following yoga instructions help lose weight and also solve the stomach and sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example, belts and platforms.
- Hatha Yoga.Classes suggest a systematic study of the muscles at a quiet pace measured, but the load in the body will be impressive.
- Ashtanga Yoga.In this direction, the emphasis is on the synchronization of breathing and movements.Additional kilocalies are burned due to the active enrichment of the muscles with oxygen.
- Yoga Kundalini.Asanas are combined with meditation elements.The process of losing weight occurs softly.In a person, resistance increases, flexibility develops, the muscles are gaining strength.
You can choose any of these areas.To quickly obtain the desired result, it is recommended to study with the coach.This is especially true for rookie yogis.A specialist will help develop an individual training program that allows him to lose weight without health damage.If there is no way to contact a professional, you can treat at home.
As the famous Mormon preacher and Yoga follower Jim Ron said: "Take care of your body, this is the only place where you need to live."
Independent yoga classes
For training to be productive, asanas must be carried out correctly.When practicing at home, it is necessary to carefully study the technique of each posture, monitor breathing.
Asanas to study abdominal muscles
Tighten the press muscles and do the following exercises to make a thin waist:
- The dog's pose is mouth.
- Belly drawing.
- The eagle pose.
- Sarvangasana Bandha.
The muscular frame of the bar is well resolved.
Poses to combat stomach folds
Fat deposits at the waist will help delete exercises such as:
- The arc pose and the pose of the Cobra.
- Pawanmuktasana.
- Uddiyana Bandha.
To improve the training effect, it is recommended to massage 2 times a day.It is easy to do on its own.It is important that the hands are hot.The sides and stomach are kneaded with light rubbing movements in the direction of the clock needles.These actions help strengthen blood flow to problem areas, normalize metabolic processes and activate the fat burning process.
Tips for beginners
People who have not practiced sports previously, you cannot start training with complex exercises.If the asanas are not obtained the first time, it should not be upset.Some poses are perfected for months and even years.If you do not lose training, the technique will gradually improve.To obtain the optimal result, you must focus on adequate 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 "luggage", you can proceed to energy and cardio training.
Assan execution technique for weight loss
Fat deposits in the abdomen are a problem not only of women, but also for men.Making 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:
- Heating.Each lesson must start with her.
- Breath.It must be deep and measured.
- The time of asana execution.For weight loss, all poses must be made for at least a minute, but beginners can reduce this period by 20-30 seconds.
- The number of repetitions is 2-4 times.
As the tasks of the tasks are complicated.
Cobra pose
Technique:
- Lie on your stomach, get your legs, stretch your feet.
- The hands are folded in the elbows, the palms rest on the floor, they must be under the shoulders.
- In the inspiration, the upper part of the body rises, keeping the muscles of the back in tension.
- The hands must be straight, the neck and neck stretch, the buttocks are tense.
- In Asana they remain in 2 respiratory cycles.
Dog upside down.
Technique:
- You must kneel so that the palms are under the shoulders.
- The back remains straight.
- In inspiration, the body is high, the legs straightened, pressing the feet towards the floor.The head is lowered between the straightened hands, the face goes down, the neck is a continuation of the back, it is not a mark.
- It is necessary to monitor the heels.They must remain on the floor.
- In Asana they remain 1 minute, after breathing.
- In the end, they exhale, they raise their heads and enter the bar, and then completely go to the carpet.
This is one of the most popular and effective asanas of yoga.It helps solve all the muscles of the body at the same time.
Pose of Luke (Dhanurana)
Technique:
- Lie on your stomach, stretch your hands through the body.
- Breathe, bend your legs on your knees, lift them and wrap the palms in the ankles area.
- The head, chest and hips should rise to optimal height, striving in the back.
- Staying in this position, several respiratory cycles are performed.
Asana allows you to feel the muscles of the press, feel your tension.Exercise is very useful for the spine.
The pose is a retracted stomach
Technique:
- Sitting on the floor, bending the legs on the knees, incline the body forward.The palms need to rest on the hips, the thumbs are directed to the interior.
- The back remains straight.
- Perform deep breathing and exhale by the nose.
- After exhalation, the chin is pressed towards the chest and the shoulders rise.Therefore, the "throat blocking" is performed.
- By containing breathing, 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.
- Inhale slowly through the nose.
In addition to studying the muscles of the press, this possess helps to perform massages from the heart, lungs, stomach and intestines.
The pose is the war
Technique:
- Put on straight, going back a step with one foot.
- The feet are pressed to the floor, there should be no deviation in the lower back, the hands rise.
- You need to breathe measured and deeply.
- As training, the pose can be complicated by turning the body to the left or right.
In addition to the abdomen and hips, the buttocks are made in this asana.
Triangle
Technique:
- Stop straight, stomach and cost the lower extremities.
- Breathe, extend your legs and spread your arms to the sides.
- In exhalation, take the right pimp with the right hand.
- In inspiration, draw a stomach.
- With the left hand stretch up.Both extremities must be located along the same lines.
- Complete the right leg and left at an angle of 45 degrees.You need to look at the left palm.
- Having stretched the spine and neck, you must stay in this position for a minute.
Returning to the initial position, they rest for a few seconds and then repeat the exercise for the right side.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Straighten the legs alternately, placing them to the width of the hips.You need to stop on your fingers.
- The hands are placed in the shoulder width, they must also remain straight.
- The abdomen muscles, buttocks and backs are in tension all the time.
- Deflection in the lower back is unacceptable.
To start, you can stay in Asana for 10-30 seconds.Little by little, this time increases to 1-3 minutes.In the process of performing the pose, it is necessary to monitor the shoulders, they cannot be taken to the ears.The whole body should resemble a uniform line.
Important recommendations
For training to be as effective as possible, adhere to the following rules:
- Before classes, ventilate a room or living room.
- They train in the morning or at night.
- During the exercises, breathing is carried out through the nose.
- You can't eat food before class.From the moment of the table approach, at least 2-3 hours should pass.
When dedicated to yoga, you can quickly and effectively get rid of excess weight, solve the press muscles and remove the sides.For training to provide health benefits, you must perform exercises correctly.Therefore, it is better to dominate yoga under the guidance of a professional.