1. What are the methods of hip lifting by yoga?
1、
Field practice
1, stand upright and squat (be sure to tighten your hips when standing upright).
2. Lie on your back, lift your hips (tighten) in turn, then stand up the lower back, middle back and upper back, and keep your thighs parallel to the ground. Hold this position for 10 minutes, and then slowly land from the upper back.
3, prone, feet up, hold 10 seconds, fall.
3, prone, feet up, hold 10 seconds, fall.
4, prone, legs off the ground, toes open and close outward. Do more than 10-20.
2、
Hip exercises on the chair
1, the body is as straight as possible, the legs are slightly raised, and the frequency is fast. (Try not to let your legs touch the ground)
2, the body is straight, the legs are straight, and the frequency is fast.
3, half kneeling, the body is as straight as possible, the legs are straight, the legs are slightly lifted, and the frequency is fast.
4, half kneeling, the body is as straight as possible, the legs are straight, and the frequency is fast. Do 50- 100 for each of the above actions.
3、
Weight-bearing hip exercise
1, kneeling position, landing with legs lifted sideways.
2, kneeling posture, the forehead is attached to the forearm, the thigh is up and down, and the landing point is parallel to the body.
2, yoga hip matters needing attention
The sandbag applied to the calf is 1.5-2kg. To do every part of exercise, you should do warm-up exercises first to avoid strain. You need to stretch after you finish.
Stimulate the blood circulation of buttocks and make the fat on the side of buttocks converge.
The first formula
The first action is mainly stretching, which stimulates the blood circulation of the buttocks and makes the fat on the side of the buttocks converge.
The right leg takes a big step forward and is arched. The left arm naturally rests on the back of the left leg, and at the same time, the body leans back. While extending your right arm outward, take a deep breath, lean back to the maximum value of 15 seconds, and then slowly return to the other side. Just do it three times left and right.
The second formula
Keep your body upright, then slowly lean forward and lift your left leg backwards. Use your left hand to reach your left foot and keep your body balanced. Just gently hook it, tilt your right hand forward and keep your upper body straight. Hold 10 second, then switch to the other side. Repeat 5 times left and right.
The third formula
Keep your feet shoulder-width apart and put your hands on both sides of your hip. At this time, your body leans back to the maximum extent, and your head naturally leans back. At this time, your knees can bend back slightly, and you can feel the strength of your hips tightening. Hold for 20 seconds and repeat 15 times.
The fourth formula
Kneel on the floor, take a deep breath and slowly lean back, try to reach the center of your left foot with your left hand, keep this action for 15 seconds and then slowly return to your original position. Hold left and right 15 times.
When it is difficult to maintain this movement at first, you can also lie on the floor and lift your back and hips. You'd better exercise your flexibility slowly before doing this exercise.
Fifth formula
Palm and knees support the whole body, and the upper body should be upright, and don't bow your head and contain your chest; Lift your left leg to the upper left, hold it for 10 second after you feel pain in your left hip, then slowly lower it and turn to the other side. Repeat left and right 10 times. This action has a very obvious effect on the fat on both sides of the thin ass.
These are some ways to lose weight. I think everyone has their own understanding of this aspect after reading the article. In life, if we want to lose body fat, we must stick to it, so that it will be effective.
3. What are the benefits of women practicing yoga?
1 Eliminate tension
People who stand or sit incorrectly, or who are in a state of mental tension for a long time due to work or life pressure, naturally feel tired or tired more easily than usual, which will make their breathing abnormal.
Yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.
Step 2 reduce stress
Using yoga's complete breathing method can strengthen abdominal organs, control breathing speed, regulate autonomic nerves, control heart rate and relieve tension, thus reducing psychological pressure.
Step 3 shape your body
Yoga can shape the chest, beautify the chest curve, prevent breast sagging, soften the waist, beautify the buttocks, avoid gluteal muscle sagging and beautify the buttocks.
Eliminate abdominal fat, prevent lower body obesity, lengthen legs, increase the elasticity of hamstrings, and eliminate thigh and calf fat.
4. Disease prevention
Don't think that only muscles and bones will be tired. External physical fatigue can be relieved by hand massage. In fact, human organs also feel tired.
Massage the internal organs of the body with yoga breathing combined with various postures.
It can not only promote blood circulation, stretch stiff muscles, make joints flexible, but also balance gland secretion.
Prevent insomnia, constipation, migraine, spinal diseases, arthritis, physical discomfort, dyspepsia, gastrointestinal problems, depression and memory loss.
Step 5 lose weight
The cause of obesity may be weak will. Through yoga practice, you will have more control when you face the temptation of food.
However, the health care network reminds that obesity is mostly caused by endocrine disorders or other gynecological reasons.
It is not very effective to lose weight only through yoga posture and aerobic exercise (running, swimming, cycling, etc.). ) yes.
6, prolong life
Ordinary people are too short of exercise, so moving their arms and legs will be very uncomfortable. As long as you practice yoga, you will find it a pleasure after relaxation, stretching and pain.
Practicing yoga can not only exercise muscles, but also stimulate various glands of the human body, learn to breathe and prolong life.
7, detoxification and beauty
Yoga can promote blood circulation, nourish skin, reduce wrinkles, make skin and muscles elastic, delay the aging process and postpone the arrival of menopause.
② Yoga can stabilize the nervous system, regulate the female endocrine system, nourish and enhance the female reproductive system, and prevent and treat gynecological diseases.
Promote the normal secretion of estrogen and hormone, and strengthen the function of lymphatic detoxification.
8. Improve memory
Yoga can effectively improve thinking ability and attention, thus developing creativity and enhancing memory.
In addition to the above, yoga can also enhance self-control and resist the influence of bad emotions.
Eating habits will also change unconsciously, naturally ingesting the food needed by the body.
Can make people feel happy and have affinity.