4hw.com.cn: Yoga is one of the sports that many girls like nowadays. It can exercise flexibility and coordination, and the most important is plasticity. So what kind of Yoga actions to reduce the belly? These eight actions are very effective. You interested little fairies, please come to see them.
What kind of yoga to reduce stomach
1、 Cobra
Lie on your back, hands under your shoulders and hands, legs together.
Inhale, arms gradually curl up, and stretch all the front of the body upward, eyes upward, connect the pubic landing position and stretch the feet backward. Connect this posture and breathe 6 to 8 times. (every time when doing this, the city hears the sound that the vertebrae above the tailbone is pulled open. It's a good feeling to spread all over the body. )
Exhale, gradually bend the arms, let the waist, chest and neck return to the high altitude one by one, and restore the prone posture. This pose can be repeated 3 to 5 times.
Two. Boat type
Lie on your back with the pillow under your calves.
Inhale, raise your lower body and legs, and connect for 4 breaths. Recover when exhaling (if you feel tired, hold the edge of the pillow with both hands).
With the help of the pillow, it can strengthen the abdominal muscle contraction, reduce the fat, stimulate the nerves, and improve the sleeping quality.
3、 All locust
Methods: lie on your face, with big and small legs at 90 degrees, and the pillow is sandwiched in the middle of your calves; when breathing in, lift your upper body and legs as high as possible off the ground, and keep breathing for 4 times; exhale to restore.
Leg clamping pillow can promote the consumption of fat in the inner thigh, shorten the back, increase the comfort after relaxation, and deal with the problem of poor sleeping quality.
4、 Inverted
Lie on your back with pillows under your hips and hands. Stick your legs up on the wall for 2-5 minutes. It can relieve leg edema, enrich blood and return to upper body, cure and prevent varicose veins, and feel sleepy quickly.
5、 Leg up
Lie on your back with the pillow between your calves. Inhale, lift your legs up 45 degrees, and breathe 4 times. Expiratory recovery. It can improve the condition of small belly. Enhance the strength of the spine and help to sleep.
6、 Spinal change
Sit on the ground with your legs curled forward and your back straight. Bend the left leg, place the left foot outside the right leg, and bend the right leg to the left and back.
Put your left hand high in the shadow of your body. Lock your left knee with your right elbow. Exhale and twist the spine as far forward as you can. Go to the limit and hold the pose for a few seconds. Inhale, turn the body back to its original position and send out the left leg. Then the purpose of anti-standard.
7、 Flat type
Lie down on the yoga mat, put your hands on both sides of your chest, and put your toes on the ground to support your body. Evenly distribute the strength on all palms, tighten the muscles of chest, back, abdomen and buttocks, and make the figure become a straight line.
Move the head forward and feel the Yoga neck stretching forward from the spine. Look down naturally. Relax the throat and eyes. The flat type is one of the traditional sun Sunday. It can also be used as a training pose for 30 to 60 seconds.
8、 Light breathing
At first, meditate in a peaceful yoga posture and close your eyes. When practicing this kind of breath regulation, always relax and do not exert any force. First, adjust your breathing to abdominal breathing. You can put your hands on your abdomen to feel the movement of your abdominal muscles.
Inhale,
When exhaling, quickly tighten the abdominal muscles to squeeze the breath from the body. You need to be able to hear the sound of your nose blowing when you exhale. Be rhythmic but not violent. Remember that when you exhale, you feel your abdominal adduction rather than inhale
Don't try to get to the right place in one step. Don't try to get out of line after one week's practice. Step by step is not just a saying. Maybe summer will pass, but the practice should be kept on!