[weight loss exercises] Is it effective for slimming exercises? Basic action learning

weight loss

The reason why weight loss is suitable for weight loss is that in addition to it is a very good aerobic exercise, it is that it is full -body exercise, which will not increase the local burden of the body, resulting in negative effects such as thick legs or large hips., Strengthen the flexibility of the body.Long -term persistence can not only play a role in weight loss, but also condition the muscles, make the curve more beautiful, and have a better mental state.

Step 6 is oxygen and weight loss, weight loss without pressure

The morning Running every day during the student days, exercise during class and the training of 3 exercise courses a week make us usually maintain a healthy constitution, Slim figure, and after joining the work, there is no passive exercise.Many human forms have changed unknowingly.It can be seen that the weight loss effect of fitness exercises is beyond doubt.Today, let's learn 6 steps of fitness weight loss exercises:

Step first step

Action: Pier sitting and cheating

Objective: exercise upper body, cardiopulmonary vitality and lower body

First, stand straight with your feet, put your hands on both sides of your body, and then squat until your thighs are parallel to the ground, keep your arms slowly rising until the same line as your ears.Then stand up again, raise your right leg until your knees and hips are on one line, and then slowly sweep your arms across your body until your left hand is on the outside of your right knee, and finally stand againDo one side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 2

Action: Swing like a stone

Objective: exercise the heart

Close to the ground at the bottom, make your forearm a support, your palms down.The guarantee of your arm is in a proper position, and then the toes are used as a fulcrum to tilt your body at the left as quickly as possible. At the same time, pay attention to maintaining balance, and then tilt to the west side.It is recommended to 8 to 10 times per group and take 30 seconds in the middle.

Step 3

Action: front bow and arrow step and twist

Objective: exercise your arms, heart, back and legs

Stand your legs separately, stand on both sides of your body, and then let your left leg forward make your right knee close to the ground and keep your left thighs balanced with the ground.The body tilted forward, trying to let the hands on both sides of the legs touch the ground.Take back the left leg, use this inertia to move the center of gravity to the right leg, and then bend your left leg back.Make a backward bow and arrow step, turn your body 45 degrees to the right, and finally stand again.It is recommended to replace the other side 12 to 15 times in each group, and take 30 seconds after 3 rounds.

Step 4

Action: push -ups full climbing

Objective: exercise chest, heart and hip

Close to the ground at the bottom, separate your hands to the distance of the shoulder width, so that your chest is as close to the floor as possible and keep the posture.Then bend the right knee to the outside of the right elbow.Go back to the original posture to do the other side.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step Fifth Step

Action: fierce squat jump

Objective: Remove the lower body fat

Stand your legs on your legs, your toes are out of your feet, and your arms are placed on both sides of your body.Squat slowly until your thighs are parallel to the ground, and your fingers can touch the ground.Then immediately jump up as high as possible, keep your hand open and stretch straight over your head.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.

Step 6

Action: Voldemort

Objective: exercise triceps, chest and cardiopulmonary function

Separate your hands on the floor, close your chest as close to the floor as much as possible, keep your arms parallel with your body, at the same time vertical elbows and arms, and then restore.It is recommended to take 12 to 15 times per group and take 30 seconds in the middle.If you want to reduce the difficulty, you can bend the knee, which is not embarrassed to girls.

The above introduces 6 steps of fitness weight loss exercises.This fitness exercises are easy to learn, suitable for people of all ages.I hope these content can help people in need.But here we need to remind that exercise must pay attention to moderate.

top ten people who are not suitable for yoga

1 Those with blood coagulation diseases, avoid practicing yoga

The movement of yoga needs to be swinged and stretched by limbs. During the process, the peripheral blood flow may be reduced, it is more likely to cause severe blood solidification and cause cardiovascular disease.

2 , Osteoporosis, be careful when practicing

Some yoga movements must be supported by the body by hand or feet. If there is osteoporosis, it is likely that when the power of the core muscle group is not well trained, when the elbow is supported, the fracture is not careful.

3 For those with spine skating and disc herniation, avoid excessive bending of the waist

Among the most basic actions of yoga, the "worship of the Japanese style" is one of them. The practitioners must bend the waist down. At this time, those with spine skid may cause the spine to slip again because of this movement;The disc herniation may also cause the lower limb nerve compression because of the accidental movement of bending.

4 , Poor physical condition, the first healing of the serious illness, and the early stage of the fracture should not practice yoga

yoga requires 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 cannot play strength. When practicing yoga, it is easy to hurt.

5 , Do not do yoga within one hour before meals

The action of yoga requires the body to be curved and reversed, so before meals 1 Do not do yoga within an hour. It is best to reduce the amount of food before doing yoga to avoid increasing the burden on the stomach.

6 , Emotional fluctuations should not practice yoga

yoga is a exercise that must be cooperated with the body and soul. If the muscle group is tight if you are angry, anxious, and nervous, it is best not to practice yoga to avoid injuries. Only when you practice yoga with soft muscles can you be more healthy and safe.

7 After a few classes, I feel that joint and tendon pain may not be suitable for practicing yoga

Some people are born with badness, while yoga is to train the body's softness and extension of muscle strength. If each time you practice yoga, joint pain or tendon inflammation occurs.Not enough, not suitable for yoga action.

8 , Pregnant women to practice yoga Be careful

Although there are so -called pregnant women yoga for pregnant women, this refers to the person who has practiced yoga for a long time. If you have never practiced yoga, it is recommended to get pregnant 12 After the week, doctors evaluate the situation of good pregnancy before practicing.

9 , Estate pressure too high, high myopia, not recommended to stand on the head and feet

Being forward or inverted will increase intraocular pressure. Therefore, people with too high intraocular pressure and high myopia are not recommended to practice yoga.

10 , Epilepsy, Cortex damage

Many movements of yoga will involve stretching to the neck, and if there are epilepsy or damage to the cerebral cortex, the stretch of the neck on the neck back and back, may induce seizures.

If you want to avoid exercise damage, remember to have any problems, stop at any time, and ask the teacher. If a certain action is difficult to reach the standard posture, dont be too reluctant. It may be that the body is not ready. Do not practice with a comparative mentality.yoga and yoga are the deep feelings of individuals, and everyone's understanding is different.

Taboo of yoga Nine Congress

1 , Forbidden comparison

yoga is not difficult and difficult"Contest", in fact, each process is a kind of form.Just like the flowers are open, there are buds, first blooming, blooming, and blooming, each moment is the most beautiful.Guide yoga practice from the body!

2 Diet before and after prohibited

It is best not to eat one hour before and after yoga practice.Because yoga is a movement of stretching the whole body, it will also involve twisting, forward flexion and other forms. Diet before and after yoga practice can easily cause dizziness, nausea, and increase the burden on the stomach.

3 , Forbidden three days fishing

yoga is a journey of loneliness, and it is also a training. yoga can not become beautiful in one or two days. It should develop a regular practice. Several times a week, gradually become a habit.First of all, what you have to do is persistence.

4 , Forbidden

Attitude is the prerequisite for you to open the yoga. When the attitude is correct, your heart will slowly sublimate. No matter what you do, you must have a beginning and an end and correct your heart.

5 Permit

Some people feel that their legs are not fine enough, and some people feel that their arms are too thick. They always want to improve these shortcomings for sex. yoga is a practice for the whole body.Essence

6 , Forbidden

Do nt always think that you can swing your motion is yoga. The practice must be complete. If you do nt warm up or stretch it, you can hardly be difficult and difficult to stretch. If you do nt hurt, you are lucky. Do nt hurt others because of your recklessness.

7 , Forbidden to be distracted

yoga is to put all attention on the breath and let the body type with breathing. When you are thinking about what you eat for dinner, you can play for five minutes for a minute, and your mind is scattered.

8 , Forbidden to practice

Some people only practice style and never care about the cultivation of the soul. They think that meditation and rest are useless. yoga and meditation and breathing are actually complementary and indispensable.

1. What are the actions to increase yoga?

1. Lie on your legs

Lie on your back, straighten your legs, open your arms to both sides, raise your fingers at the same time, open your fingers, slowly lift your left foot to leave the ground, and kick out the back, maintain it for 30 seconds, and replace it on the other side to repeat.

2. Turn on your back

Lie on your back, straighten your legs, hold your hands on the back of your head, stretch your right leg straight on the bed, twist your body to the right, and bend your left leg with 90 degrees, so that the left leg is placed on the right side of the right leg, replaced to the right side of the right leg, and replaced to the right side of the right leg.Repeat the other side.

3. Bridge

(1) Lie on the back, the back of the back, straighten your arms and close your body, bend your knees, your feet are completely on the ground, and your abdomen will breathe.

(2) Slowly support your arms, lift your hips and leave the ground at the same time, and raise your thigh surface with a straight line with the side of the body.

4. Stretch your legs

Lie on your back, the back of the back, straighten your arms and close the floor, bend your left knee, your left foot is completely on the ground, straighten your right leg, keep the two legs on a horizontal plane, extend your right foot as much as possible, and maintain 30 seconds.Replace it on the other side to do it repeatedly.

5, limbs towards the sky posture

Lie on your back, be on the back of the ground, straighten your arms straight up, and keep the shoulders wide, the palms are opposed, your feet are close together, and at the same time, straighten your legs and lift it away from the floor, until the arms are parallel to the legs, the head is slightly leaning, and the head is slightly tilted.30 seconds, replace it on the other side and repeat it.

6. Shoulder down

Lie on your back, be on the ground, place your arms on both sides of the body, slowly lift your feet and leave the ground, and lift your hands upwards, drag your hands behind your waist, and support your waist and stay away from the bed.The posture in the picture.

2. Is yoga increase really useful?

Although heighting yoga is an effective increase in exercise, different human constitutions are different, and the Bone development of the body is different. Therefore, the effect may be different after practice.Some people have started practicing before their Bone development is not mature, and after practicing, they have seen results.However, some people have matured skeletal development, and it has reached the level of difficulty changing. Continuous practice may not be effective.

How long does it take to increase yoga to increase? This depends on personal circumstances.Some people have found that they grow taller for 3 months, but some people may not have grown tall for a year.But it is certain that the time to increase the height yoga is too short, such as one month, it cannot be achieved.Because no matter what kind of movement, short -term exercises can not achieve results, and long -term persistence is needed to change the bones.In addition, during the practice period, you must also cooperate with diet therapy to eat more foods that promote Bone development or drink more nutritious soup, such as Bone soup.If the nutrition is made up, the yoga movement is also well done, and naturally it will have an increased effect.

Third, practice the precautions for increasing yoga

1. When practicing yoga, you must practice action within your own limit edge range. Do not force yourself, or you may strain.The so -called limited range is when you stretch until you can't stand it. If you feel pain, don't continue to move.

2. At the beginning, the high yoga may occur. After practicing, muscle soreness may occur, but do not be too nervous. This is a normal reaction. As long as you massage and ice appropriately, you can relieve it.

3. Practicing yoga, it is best to practice in an empty stomach.Generally, one hour before practice is unable to eat, but if you eat, take a little rest for a while, and then do it. Otherwise, the movement involves abdominal related actions, which will affect digestion.

4. During the practice, if there are no special requirements, you usually breathe with your nose.But if you have mastered the yoga breathing method, you can exercise flexibly, and you can also use it cleverly.

5. yoga movements are slow and clear. If you find that the movement is rapid and short during practice, it may be to learn wrong. You must stop immediately and practice the correct movements.

Disclaimer: The above method stems from the index of the program system or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. It proves that it is valid. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

The efficacy and role of yoga music

music has an important position in the yoga movement. yoga music has a wide range of functions. It can not only be used as auxiliary to practice yoga, but also can be used as the best way to relax and rest.It can be used as pure music appreciation, or it can be used as a hypnotic song before falling asleep, and it can also use the heavy pressure brought by the tension work, thereby making a tense life easier, pleasant, healthy, and clear.Modern people's life is fast, fierce competition, and high pressure.Of course, moderate pressure is also necessary, because stress can stimulate interest, inspires the spirit, and make people energetic, but when this pressure exceeds the limit that people can bear, the body will feel nervous and uncomfortable, decreased in self -immunity, incomplete physical strengthetc

yoga music helps the peace and quietness of the heart, play a role in assisting exercises.yoga music can calm the nerves, make people feel refreshed, excretes thoughts, and more focused on the practice of yoga.

What are the more nice of yoga music

Ban De Rui, Yamini, and Enya's music are gentle and flat, allowing us to relax ourselves.

10 beautiful music suitable for yoga

1. Zong Jilang's "The Original Scenery of the Hometown" (very good song)

The gentle sea breeze blows across the mountain stream, and the grass dances through the wild grass.The sun hugs every creature.The Baiyun in the sky seemed to be gently swaying the thoughts of his hometown.After a long time since home, I began to forget the simple happiness I had in my childhood in the countryside, and I thought that life was to follow others in a place called a city to move forward to the unknown.In May, the unknown little wild flowers in the hometown of the hometown appeared in front of the eyes as the spring was approaching, and I knew that this was the comfort of me in the distance.On the rainy night, dream of returning to his hometown in music.

2. Yami "Nightingale" (One of the most innovative composers and performers)

The wonderful music every time you listen to it!

I feel like a place with only ancient loneliness. One person is waiting for something. My heart is so lonely, but it is full of expectations. There seems to be some tears in the music.He said, but couldn't say anything, he could only sit there, waiting, with an anticipated heart, waiting for it.Obviously painful, but there is happiness to be installed.It should be a place where it is snowing. It is very broad, but the music is very clean, so it should be on the snow.I imagine on the top of the snow mountain, a lonely look, a gentle smile, and an anticipated heart.And the breeze brushes the hair, I think most of the colors should be white.

The wind and cloudy, birds and flowers, as if entering the wonderland, the kind of elegant and unparalleled. At this moment, many listeners I want to listen to have long been integrated into it, quiet beauty.

I I feel that the nightingale is a kind of unyielding and upward spirit.

The what he wants to express is a kind of gratitude to the conscience. This kind of feelings cannot be opened, and the softness is not short. He can only use music and the singing of the nightingale to interpret it. After all, it is difficult to find.

3. Ji Shen "Beyond Love"

Ji Shen's music has too much Japanese national sketch. The first time I listened, I was out of control, and immediately tried to listen to other music.It may be that the national singing is too unique and feels that the style is very close.However, this song "Beyond Love" is the most resistant.In addition, "Poetry of the Gods" can also release every cell of you.

4. God Thinking "Miao Yin Bird" ("Snow Mountain Flying Fox" soundtrack)

In the past, in the sound of melodious soundtracks in "Snow Mountain Flying Fox", I heard the moving "Miao Yin Bird" of the thoughtful thoughts, and was intoxicated by it -of course, at that time, I did not know the thought of thought at that time.I don't know what the new century music is, and even the name of this moving music, I don't know what it is, but I can only hum hum humation from time to time on the TV station without replaying this TV series.Since then, for several years.

Today, in the lonely city journey, in the busy and paralyzed work life, I inadvertently heard this music from the Internet.It brought me deep surprise, and there was deep loss.The surprise is the reunion, the loss is the late hate.

Well, let's listen to this timeless, ethereal, mysterious, melodious "wonderful sound bird" together.Listening to it seems to be close to a indifferent gentleman. Don't roll red dust, not to be fame and fortune, not to be tired of the figure, the mind is just like the "God Thinking" name, with a clear thinking like God, traveling in Kyushu, pursuing chasingEverbright, enjoy the fresh and elegant beauty of the ancientsLife in life, accompanied by music.

5. Li Zhihui "Forbidden Garden" (Li Zhihui -Chinese New Century musician)

The beginning of this "Forbidden Garden" was slightly dignified, and it seemed to tell the long history of China; the sound of the flute sounded at first, straight through the clouds, and the clouds saw the sun;This song does not seem to have Kanto's iron plate copper, but the atmosphere does not seem to be like Wu Nong's soft language in Jiangnan, but it is refreshing!In short, we clearly feel that we are using our own music to tell the vicissitudes and prosperity of China for thousands of years!

The vicissitudes of history, the perception of history, accompanied by the aristocratic smell, the loneliness is reflected in the sound of joy.

Imagine the scene of a beautiful woman dancing in the empty temple, and it is still difficult to relieve loneliness despite the waiters.

The prosperity surrounded by flowers, the desertedness of the sadness, the depression in the air, and the brisk melodiousness, but it is heavy and depressed.

The beginning is magnificent and magnificent.As if the long roll is slowly displayed by the performer,Suddenly the eyes were bright: bright scenery, suddenly cheerful.

6. Jiu Shi let "Rotary Trojan of Life"

This is the most unbearable one in my MP3, the gorgeous string, the piano of the taste of the MP3.It seems that the girl wearing a rural floral skirt, smiled closed her eyes, constantly rotating on the tender and green grass field ~ Rotating ~

7. Zhongxiaojie "Each Far Yang" ("Seajiao VII" episodes)

His voice seemed to be in the movie.Host, soothing, and a faint approach.The transparent and perfect false sound, the fresh and excited folk ballad can make the whole heart quiet.The sunrise and sunset, the moon turning the clouds has nothing to do with me.

8. Ono Lisa "Beautiful New World"

The music architecture of "Beautiful New World" is based on simple Bossa Nova.Although the 12 works included in the album, although there are no flower pretty and gorgeous production tricks, the original beauty of the original song tolerance and the beauty of sound, the beauty of nature brewed between the lyrics and the lyrics, plus the extraordinary production skills of Eumir Deodato, will this will be thisZhang's album sublimates to the highest level.From the golden years from the 1950s to the 1980s, Ono Lisa reproduced the gangsters in 2000 with the softest and lazy southern flavor.Imagine the beautiful new world of sunlight, sea breeze, beach, coconut tree ... a beautiful new world of Bossa Nova in the South, Ono Lisa will take you to visit.

9. Enya "Watermark" (Eya -New Century music Queen)

Enya is the representative of the voice of the natural female. When the night is quiet, she likes to listen to ENYA's song because her song can deeply penetrate the soul.Listening to her singing and listening to her treble, the feeling of deep heart is intoxicating, relaxed, and calm.

This "Watermark" is a very familiar song, but it still feels like early morning and dew.Listening to yoga in nature must be able to invest well ~

10. Lin Hai "Pipa" (Lin Hai -Chinese New Century musician)

Those who have seen "The Letter of a Strange Woman" may never forget the theme song that runs through the entire plot.I found it on the Internet. The "Pipa Phase" album from Lin Hai, the single name "Pipa".

In this autumn and rainy days, you can slowly look back.

[Pre -bed yoga] Before bed breasts, breast enhancement yoga movements take bed yoga ten -minute detoxification method

Pre -bed yoga ten -minute detoxification method

Several simple pre -bed yoga can effectively remove excess fat on the shoulders.Correct the lines of hump, shoulder and beautify the shoulder lines.Not only can improve constipation, but also relieve physical fatigue.

His knees together, Kneeling on the bed, leaning forward in the upper body, sticking your legs as much as possible on the chest and abdomen, and sticking to the bed.Then inhale, slide your arms straight forward.

Twitter, try to close your chest and armpits as close to the bed, and the hips are raised up.Then keep the action for about ten seconds and breathe naturally.Note that when moving the body, the muscles of the big arm should be kept tightened, the center of gravity is moved to the chest, the shoulders are relaxed, the thighs are kept vertical and the bed surface is vertical.

Sit in bed, straighten your legs, close your feet, hold your toes with both hands.

Then inhale and straighten the spine.Twist again, stretch your upper body forward, and keep your legs as much as possible with your chest and abdomen.Breathing naturally, keep movement for one minute.Note that when doing this action, your feet must be straightened, and your abdomen and chest should be tightly attached to your legs as much as possible.

Essentials of breast enhancement yoga before going to bed

Before bed, breast enhancement yoga fucking first formula: combined 10 improvement

STEP 1: Inhale, stand upright, bend your hands to 90 degrees, your elbows and palms are as tight as much as possible, and hard inward;

STEP 2: Slowly exhale, start up to maximize your hands, maintain a movement for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can improve chest expansion and make the chest lines on both sides firmer.Note that your body should be as straight as possible, don't hump.

Type of the second: left and right

STEP 1: Stand up straight, the palms of your hands together, the elbow increases to the chest, inhale first;

STEP 2: Slowly exhale, keep the upper body without moving, squeeze the palm inward, move to the left as much as possible, stay for about 10 seconds, and return to the original position;

STEP 3: Inhale, then exhale, move to the right as much as possible with both hands, and stay for about 10 seconds.The left and right sides are once, and the movements are repeated 10 times;

TIPS: This set of movements can make the chest stronger, and it can also reduce the worship of the arms.Pay attention to the force when the palm is squeezed inward, and the elbows should be kept balanced with the chest when the left and right are rotated.

Third Form: Stretching the chest

STEP 1: Straight body, fist with both hands, raise your elbows to your chest, and make 90 degrees with your chest, inhale;

STEP 2: Push your hands forward, try to force your chest as much as possible, and repeat the movements about 10 times;

TIPS: This set of movements can make the chest stronger. Pay attention to straighten your hands and not bend.

Fourth Form: Elbow Ten

Step 1: Open your hands with both hands, bend your elbows 90 degrees, inhale first;

STEP 2: Slowly exhale, press the elbow to press the middle to the middle to complete the elbow completely fit, stay for about 10 seconds, relax, repeat the movement 10 times;

TIPS: This set of movements can improve the outward expansion of the chest, making the chest more firm.

Fifth Form: Overlapping arms

Step 1: Inhale first, flex the elbows of your hands, overlap your chest;

STEP 2: Stretch your hands on the left and right as much as possible, maintain the action for about 10 seconds, and repeat 10 times;

TIPS: This set of movements can be lifted up to the chest, which can prevent sagging of the chest.Note that when doing action, you must put your hands in your chest. Excessive or too low will affect the effect.

Type of the sixth: palm painting circle

Step 1: Straighten your hands straight forward, do not flex your arms;

STEP 2: Taking the shoulders as the center, the palm of the hand draws a big circle forward;

STEP 3: Then draw a large circle backwards, and repeat the movement 10 times before and after;

TIPS: The larger the amplitude of this set of movements, the better, and use your hands to draw the circle as much as possible. You can feel that the muscles in the upper and lower positions of the chest are also ideal.