1. Yoga in bed: belly reduction: pedaling in the air
Similarly, lie on your back on the bed or yoga mat, put your hands on both sides, and slowly pedal your legs. When you go up and down, your insteps should collapse straight. After finishing 20, change the direction to another group.
Precautions: the process should be slow and the breathing should be gentle.
Function: exercise the strength of abdomen and legs, and achieve the effect of slim waist and beautiful legs.
2. Handshake and foot grasping stretching for belly reduction in bed Yoga
Lie on your back on the bed or yoga mat, slightly retract your chin, relax and sink your shoulders, open your left leg on your left side, and stretch out your left hand to catch your toes. Continue for about one minute, and then switch to the right.
Precautions: try to stick your back and legs on the mat. It’s ok if your hands can’t catch your toes. Do your best and pay attention to preventing muscle sprain caused by excessive force.
Function: reduce the fat of the waist and thighs, and persist in doing so can also make the calf thinner and the body softer.
3. Butterfly pose of belly reduction in bed Yoga
Sit on the bed with your legs apart, straighten your left leg, bend your right foot, put the foot board on the inner thigh of your left leg, press your waist hard to lower your upper body, and put your hands in front of you for support. After you are fully adapted, you can add twisting and side bending posture.
Precautions: be sure to use the strength of your waist and keep your legs as close to the ground as possible.
Function: in addition to squeezing out the abdominal fat, it is also very good for the spine and internal organs.
4. Full locust pose of belly reduction in bed Yoga
Method: lie on your stomach with the big and small legs at 90 degrees, and the pillow is sandwiched between your legs. When inhaling, lift your upper body and legs as high as possible off the ground, and keep breathing for 4 times. Expiratory reduction.
Efficacy: the leg clamp pillow can promote the consumption of fat in the inner thigh, increase the contraction of the back, increase the comfort after relaxation, and improve the quality of sleep.
5. Boat pose of belly reduction in bed Yoga
How to do it: lie on your back and put the pillow on your calf. Inhale, lift your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel stressed, you can hold the edge of the pillow with both hands).
Efficacy: with the help of pillow weight, it can strengthen abdominal muscle contraction, reduce fat, stimulate nerves, calm nerves and improve sleep quality.
6. Yoga in bed: leg stretching over belly reduction
Method: lie on your back and clamp the pillow between your legs. Inhale, lift your legs up 45 degrees, and keep breathing for 4 times. Expiratory reduction.
Efficacy: improve the condition of small belly. It can strengthen the strength of the spine and help sleep.
Precautions for weight loss yoga
1. Find a suitable type of weight loss yoga
There are many types of weight loss yoga, and not every type of yoga is suitable for you. Each yoga studio provides certain free experience courses. You can experience it before making a decision. Don’t blindly believe in other people’s recommendations. Choosing unsuitable yoga to lose weight will not only fail to achieve the effect, but will hurt your body.
2. Don’t be shy about your body
The people who practice yoga in the advertisement are slim, but no matter what one’s waist circumference is, they can practice yoga well. In fact, research shows that yoga can help people lose weight and avoid gaining weight. It can also help stretch your body and forge a perfect posture!
3. Mentality is the most important
Compared with a set of yoga practice clothes and a professional mat, the most important thing is to have an open and peaceful mind. When practicing, you should be free of distractions.
4. Don’t pursue the extreme
You may have seen yogis twist their bodies like noodles, but this is just the best way to practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting your breathing and relaxing your mood.
What are the taboos of practicing yoga
1. Those with blood clotting disease should avoid yoga.
Yoga movements need positioning, limb stretching and twisting, which may lead to reduced peripheral blood flow, more likely to lead to serious blood coagulation and cardiovascular disease.
2. Osteoporosis, exercise carefully.
Some yoga movements must use hands or pedals to support the weight of the body. If there is osteoporosis, it is likely that the strength of the core muscle group is not well trained, so that when the elbow is supported, it is accidentally broken.
3. Spondylolisthesis, intervertebral disc herniation, to avoid excessive bending of the waist.
Among the most basic movements of yoga, the Sun Salutation is one of them. The practitioner must bend his waist downward. At this time, people with spondylolisthesis may have spondylolisthesis again because of such movements; Or those with intervertebral disc herniation may also cause more severe nerve compression of the lower limbs due to careless bending.
4. Yoga should not be practiced in poor health, early recovery from serious illness and early fracture.
Yoga needs to be in good physical condition to achieve the effect of exercising physical functions and muscle groups. If the physical condition is not good, muscles, joints and ligaments can not exert their strength, and it is easy to be injured when practicing yoga.
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