Special Mic [High temperature yoga] High -temperature yoga can we lose weight?
High temperature yogaBrief introduction
Indians found the hot yoga system in the United States, and once it was launched, it caused a sensation in the yoga world.Although this practice method is considered by some classical yogi as not in accordance with traditional concepts and specifications, hot yoga undoubtedly has a loyal follower.Hot yoga's requirements for venue and temperature are very strict. The practitioners need to practice 26 basic postures in high temperature environments between 38 C and 42 C. Basically, they will sweat after 10 minutes.
High temperature yogaCharacteristic
Sweating can take away the toxins of the body surface and purify the nervous system.The traditional Harch yoga and Asanga yoga make a large number of sweats in a posture posture, thereby achieving the purpose of excretion of garbage in the body.The high temperature environment of hot yoga replaces a lot of hard practice. After ordinary people enter, even if they do not do any exercises, they will sweat.Many celebrities rely on hot yoga to lose weight, and more and more people try this yoga system in China.
High temperature yoga effect
Hot yoga has a good effect on weight loss, detoxification, and sculpture figure. It is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.
In addition to being able to lose weight for a long time, it can also alleviate migraine, back pain, cervical pain, and gastrointestinal diseases.In the introduction of hot yoga, many people who have appeared in this way, and many people who come to practice hot yoga also have such purpose.The hot yoga class is every Wednesday. At about 1 hour, the hot yoga room always gathers the highest popularity. Yoga mats are full of local places on the ground. Students are in their early 20s to 50 years old, and most of them are white -collar workers.
The exercise of human flexibility can improve the softness of the spine. Squeezing the cervical spine in the opposite direction can play a role in relieving blood circulation to treat migraine and cervical pain, especially suitable for people who are often sitting in the office.Insufficient exercise, nervous mental stress and excessive weight loss can cause the cold physique of the human body, and hot yoga just combines warmth and exercise, allowing people to experience the "misplaced" exercise pleasure of the season.
High temperature yogaexercise effect
1. Fast loss of fat and weight loss.
2. Stimulate lymphatic systems to eliminate toxins in the body.
3. Enhance the effect of muscles, exercise softness, and prevent exercise damage.
4. Strengthen the autonomous nervous system, cultivate concentration, and enhance self -confidence.
5. Improve cardiopulmonary function, promote blood metabolism, help digestion, and improve physical immunity.
6. It has a therapeutic effect on long -term insomnia, migraine, back pain, spine disease, gastrointestinal disease, and can also reduce facial wrinkles and make people feel young.
7. By regulating stress to promote sleep.
8. Balanced diet and regulate endocrine.
9. Promote blood circulation.
Suitable for people who are healthy, those who do not have serious illness or hidden danger, people who want to lose weight and detoxify.Heart disease, hypertension, severe eye and ear disease, diabetes, first healing, maternal, and sub -healthy people are not suitable for practice.
High temperature yogacharm
Maybe some people think that yoga is an exclusive movement of a woman, and the fact that the inspiration is that men are more likely to complete and achieve the essence of yoga. Most of the yoga masters in the world are mostly men.Strong muscle strength is the innate advantage of men, and the only weakness of the weakness is that the limbs are relatively stiff.The hot yoga perfectly makes up for this defect, which is higher than the temperature of the body temperature to speed up blood circulation, and at the same time soften the rigid muscles and bones due to lack of exercise.Not easily injured.Therefore, hot yoga is simply a man's grace, which can help men quickly transform into the yogaist.
As long as you try hot yoga once, you will fall in love with it.When we bear the test of high temperature, the body begins to accept this signal gradually, and the fumigation of this high temperature can open up the bones and organs, making us more flexible and calm than usual.This change has never been felt in my life.With our endless disappearance, a large amount of toxins are discharged from the body with sweat, as if we have a pleasant conversation with our own flesh and Skin.Wake up, at this time, you can only be described as the word refreshing.I believe that every man who is willing to challenge himself will be obsessed with this party about perseverance and perseverance.
The benefits that hot yoga can bring us is not limited to this. Through exercise and environmental temperature, the body has experienced unprecedented sweating. A large number of concentrated perspiration can help the Skin's pores open.The toxin of the body will be discharged with the sweat glands, and the fat accumulated in the body will be burned, and the asana of the hot yoga will also shape the muscles and metabolize the fat, thereby narrowing the volume of the fat wall.The beer belly that has troubled us for a long time will also be effectively controlled.
High temperature yogaPractice method
Sinic, breathing, and meditation are three basic factors that are progressive in order of yoga exercises. Abdominal breathing and laryngeal respiration are two basic breathing methods of hot yoga.The tongue is required to roll back inward, the throat contraction in the throat when breathing, and he can hear the sound of his throat.The advantage of breathing in this way is that it can activate the lung lobe of the human body to the greatest extent, and excrete the deposited exhaust gas out of the body.If you want to implement these actions to be in every call and suction, it is absolutely easy to do.
High temperature yogaType 26 name
Deep breath
Half -moon
Squat
Eagle
Stand your head and touch your knees
Standing Bow
Balanced rod style
End leg front bow type
Triangular style
Standing and split legs to touch knee
Tree style
Toe stand stand
Paralyzed corpse
Holding knee flexing legs
Sitting up
cobra
Both legs "cicadas"
Full cicada
Bow
King Kong sitting style
Half Turtle
Camel style
rabbit style
Siter forward flexion
Spine rotation type
King Kong Kneeling posture breathing method
High -temperature yoga 26 type detailed explanation
Standing deep breathing
In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.Keep standing position, straighten your legs, straight spine, the heels and large toes are close, and the ten fingers are placed on the jaw. When you inhale, use your throat to breathe. Try the elbow as much as possible.Inhale, then tilt your head backwards, get the elbows together, and exhale to the greatest extent.This cycle of 10 breathing.
Efficacy: Be careful not to close your eyes, and try your best to make your lungs feel completely breathing, and prepare for the post -position method.
Half -month/hand -touched foot
The body is still upright, the fingers are clenched and tightly, the index finger is straight, and the arm is close to the sides of the ears.Keep the same time.When bending forward, the body is leaning down, let the upper body and the legs close, hold the heels with both hands, and feel that the difficulty can bend the knee and keep it for 0-20 seconds.
Efficacy: This set of movements strengthen the exercise of waistline, hip, thighs and other parts as the beginning of warm -up.
Clumsy
Stretch your arms forward, as wide as your shoulders, your palms down, bend your knees until your thighs are parallel to the ground, the upper body is straight, keep it for 10-20 seconds, and then slowly restore the body.After that, do a set of exercises that are lifted up to the maximum heel. The movements are the same as the above, but when squatting, let the knees close together and keep it for 10-20 seconds.
Efficacy: This movement is very helpful for the blood circulation of large legs, hip muscles, and the blood circulation of the knee and ankle joints. People with disc herniation can often practice this action.
Bird -style
Straighten your arms, put your left arm under your right arm, bend your elbows, so that your arms are vertical, and the palm of the palm will be combined.After controlling the balance, focus on the left leg, stack the right leg from the front, make the right foot hook the left calf, slowly squat and keep for 10 seconds.Change the other side, do the same action, and keep the same time.
Efficacy: The focus of this action exercise is the legs and balance ability, which can effectively prevent the calf muscle spasm.
Stand your head and touch the knee
Stand, legs together, grab your right foot with your hands, cross your fingers, and hold your thumb to hold the big toes.Straighten your left knee, make your right leg parallel with the ground, straighten your arms and upper body, keep for 20 seconds, then bend your elbows, bend your body forward to your legs, keep for 10 seconds, and do the same movement in the direction.
Efficacy: This action is also very high in balance ability, and the attention of people is very helpful for tightening the muscles of the abdomen and thighs.
dance
Cheng Shanli stands up. When exhaling, bend your right calf backwards, hold your right calf. When inhaling, the left arm extends from the side. When you exhale again, use your hips as axis, lean forward in the upper body, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward, and your upper body lean forward.Tira's right leg is up. Keep it for 5 seconds. Then practice in the opposite direction.Efficacy: It can correct bad posture and make the lines of the body more beautiful.
The warrior stood in the third style, gripped the finger cross, the index finger stretched straight, the arms stretched upwards, and stuck it in their ears.Lift the left leg backwards, lean forward, so that the left leg, body, and arm are on the same straight line, keep for 10 seconds, and then change the direction.
Efficacy: While exercising the balance of exercise, this action can play a role in fat reduction in the hip, thighs, and hips, and at the same time, it is also good for the exercise of myocardium and lungs.
Standing and split legs touch the knee
The legs are about twice the shoulders width, the arm is opened horizontally on both sides of the body, leaning down, holding the heels on both sides with both hands, the head down, the forehead touches the ground, the legs are stretched, and the legs are stretched for 10 seconds.
Efficacy: This movement can prevent sciatica from neuralgia and massage the abdominal organs well.
Triangle
The legs are twice the shoulder width separately. The left knee bent makes the thighs parallel to the ground. At the same time, the upper body is bent to the left side, the fingertips tip to the big toes, and the palm is turned forward.Pay attention to the right leg straight, the right arm is upward, keep it vertically with the ground, breathe uniformly, and keep it for 10 seconds.Do it again in the direction.
Efficacy: This action can enhance the power of the hip joint and side waist, which is helpful for eliminating excess fat on the waist.
Standing and separating leg stretching
Stretch your hands up and closer, look down on your upper body, touch your right calf or knee, and touch the floor in front of your right foot.Breathing uniformly, keep it for 10 seconds, and then change it in the direction.The legs must be straightened, and the arms are stuck straight in the ear.Efficacy: This action often reduces the excess fat of thighs, hips, and hips.
Tree
Put your right foot on the palm of your left thigh roots, and hold your head over his head with both hands, and your arms are behind your ears.
Efficacy: replenishment and strengthening muscles of the legs, back, and chest.Develop a sense of balance and concentration, correct the body, promote the stretching of ankles, knees, and hip joints to prevent hernia.
High temperature yogasports equipment
1. yoga mat: not only can not slip, shock -proof, but also have a thermal insulation effect.(General practice rooms will be provided)
2. yoga clothing: sweat absorption and comfortable sportswear.
3. yoga brick: It can help to complete softness, extension and other actions step by step.
4. yoga Belt: When practicing the waist or leg stretching action, you can provide a reliance for your feet or waist.
The coat of yoga is spiritual, comfort, and emotional is Zen fun.Therefore, when buying a jacket, as long as you pay more attention to some small details, you can make you in line with Zen.Prepare two loose trousers for yourself.A sport -style knitted Casual pants can also be worn in the home service environment; one is cotton and hemp pants, which is popular with 7 points and 5 points, which can allow you to stretch, vacation, and fashionable grasp.
The shorts of shorts are the best choice for practicing Gao Wen yoga. It is naked to expose the Skin that can be exposed, so that sweat is proudly.
Can high temperature yoga lose weight?
"Because hot yoga has a good weight loss effect, it is very favored by young women. In fact, in addition to some patients such as hypertension and heart disease, hot yoga is a sport for men, women, and children." ShandongMs. Li Haiyan, the general manager of the provincial yoga international chain agency today, said in an interview with reporters that practicing hot yoga can clean the whole body through high -speed blood circulation, and discharge toxins through a large amount of sweat.
Hot yoga requires practitioners to be carried out at room temperature at 38 C-40 C. On the one hand, the effectiveness of yoga broke out from the human body. On the other hand, it is easy to be injured when practicing yoga without heat.For women with lack of flexibility, high temperatures seem to be heating a piece of steel, and then it can easily change its shape with a hammer.Therefore, practicing yoga at high temperature, the body's stretching will increase, the flexibility will be better, and it is not easy to strain.
The 26 actions of the hot yoga can restore the body to a balanced state in 70-90 minutes, so that every muscle, every organ, and even bones of the body can be exercised.To all parts of the body, let them return to a healthy and natural working state.
The deep breathing exercise of hot yoga can increase the oxygen absorption of cells in the body, increase the oxidation effect and burn more fat cells.Hot yoga can maximize the human gland to maximize its function.Practicing hot yoga, while reducing excess fat in your body, you can also get better muscle lines and high vitality Levels.Several positions in the 26 actions of hot yoga are particularly suitable for adjusting the thyroid gland, while the thyroid and the body's metabolism have a direct relationship, which can affect weight.Fat metabolism will also increase due to hot yoga, so fat will be converted into muscle and energy.
Therefore, hot yoga can create ideal weight.If you are not overweight, after practicing hot yoga, your weight will maintain the original state; if you do not lose weight, you will gain weight, and the healthy and solid body tissue, not fat.
High temperature yogaprecautions
precautions One
Each fitness method has its own special features, and hot yoga is no exception. For this reason, people who practice hot yoga pay attention:
First of all, practicing hot yoga will put some pressure on the heart and respiratory system, and people with heart disease, hypotension or weak constitution should be cautious.Beginners may feel dizzy, which is a normal phenomenon.Pay attention to the time of time when you practice, rest properly on the way, and supplement water.
Secondly, it is recommended that students do not eat three hours before the exercise. Drink a large glass of water in 20 minutes before the exercise. Do not eat within 1 hour after the practice.Due to the cold winter and the temperature difference between indoor and Outdoor, special attention should be paid to preventing colds. It is best to bring a thick clothes. From the hot yoga room to the locker room, it is not careless.It is best to take a bath after 20-30 minutes, otherwise the muscle joints that are completely relaxed in exercise will easily become stiff.
In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.
Once you have too much sweating, dehydration, nausea, over -fatigue, abdominal pain and other symptoms, please stop practicing immediately and ventilate.If the symptoms have not improved after trying several times, it means that your constitution is not suitable for this yoga system. It is recommended to choose other.
It is easier to accept the gym and pay attention to exercise.If you rarely exercise, it is recommended to choose carefully.You can try it first to see if your body can accept it.
People with severe colds, fever, kidney disease, diabetes, dysentery, heart disease, severe eye and ear disease, maternal and ear disease, maternal, and hypertension are not suitable for practicing hot yoga.
Do not eat 2 hours before practice. The blood needed by the stomach during food digestion can only be deprived from cycle blood full of oxygen. In severe cases, it may produce hypoxia, dizziness, nausea, and heartbeat.
During the practice process, you must add enough water to drink water during the time period. Do not drink too much pure water. It will wash away the minerals in the body.It is best to drink sports drinks rich in minerals and electrolytes.
Taking vitamin B before practicing can prevent dehydration; taking vitamin C and vitamin E after class can antioxidant.
towels and water should be brought during practice.Do not take a bath immediately after exercise. Wait for the dryness of the sweat, and then wash the pores after shrinking, which is more conducive to the discharge of toxins.
All precautions for yoga are suitable for hot yoga.
Practice 2-3 times a week, 70-90 minutes each time.
Beginners may be difficult to adapt to the pressure caused by this high temperature to the heart and respiratory system. There is a reaction of dizziness. This phenomenon is normal.At this time you can lie down and rest.
Practicing hot yoga through breathing adjustment, can also achieve the effect of meditation.
Hot yoga retains the original 26 -type movement of the original Hada yoga, scientifically arranging the order of pulling and heating according to the characteristics of human muscles, ligaments and tendons.This can be different from ordinary yoga. It must be carried out in strict accordance with the coach's guidance during practice, otherwise it will be difficult to achieve the improvement of the hot yoga step by step."Magic chair", "Eagle", "Warrior", "Tree", "Snake -like", "Baby Relax" ...In the routine, some special practice balance, some belong to the stretching movement, and some are relaxing physical exercises.
precautions II
yoga is a way to lose weight that many people like. In order to quickly achieve a better weight loss effect, many people like to replace it with high temperature yoga. So what should we pay attention to when practicing high temperature yoga?
1. Move with breathing
When doing action, you must cooperate with breathing without special requirements. Do not close your breath.All yoga position methods must be completed with slow breathing, and the action of breathing also abides by the principle of SZS.
2. Do action slowly
The most correct and most important thing is to slowly stretch the muscles to prevent accidents such as muscle strain or fracture caused by excessive motion.
3. Consciousness focuses on the main parts
When entering the ground position method, all the attention should be focused on the main exercise parts, and the physical feelings should be carefully experienced, and the consciousness should be avoided.When the spiritual concentration, a large amount of blood flows to the part of the exercise, which plays the effect of promoting blood circulation and removing excess fat here.
4. Eliminate laughter and speaking in practice
To prevent laughing and speaking in the practice, yoga exercises are the practice of fusion of breath and body movements. Laughing and speeches can cause dispersal and lost breath, especially when doing some inverted and physical reversal positions, the deep breath is particularly important.
5. Keep static when completing the posture
The static state after the posture of the posture practice is conducive to the practitioner to experience the serene feeling of "quietness". At the same time, it is concentrated in the exercise site with ideas, and then improves its own perception.
6. You must ventilate at high temperature
High -temperature yoga has high requirements for the surrounding air. Therefore, when practicing high temperature yoga at home, not only must you create a high -temperature environment, but you should also maintain good indoor air circulation.The high -temperature practice environment will make people sweat a lot. If the ventilation is not good, it is easy to dehydrate.The best solution is to open an air humidifier.
High -temperature yoga is a specific exercise that practice in a specific environment, which can make the body achieve more comprehensive exercise.
7. Do warm -up action before practicing
Before practicing, do some warm -up exercises.Smalical stretching and twisting can increase the elasticity of the body, and prevention cause muscle contusion due to sudden exercise.If dizziness, nausea and other adverse reactions occur during the practice, stop exercise immediately.Turn back to the normal temperature environment and rest in the place where air circulation.
High -temperature yoga needs to supply the supply of polyburies during the exercise. During the practice, pay attention to adjusting breathing to maintain sufficient oxygen in the body.Avoid exercise damage.
8. Hydrating homework is in place
High -temperature yoga consumes a lot of water in the human body, and practitioners often sweat.A normal person may consume nearly one liter of water for an hour.At this time, if the water is insufficient, the body will feel uncomfortable, and even dehydrate and coma.Therefore, before starting practice, you should drink a large glass of water, and you should pay attention to hydration during the practice.Do not drink a lot of water after finishing, this will increase the burden on the heart, causing some organ blood supply to keep up with.
Due to a large amount of sweat in high temperature yoga exercises, water should be continuously replenished to prevent the body from dehydrating.
