This power yoga can help you to create a full range of sexy body in just 7 days. The key lies in 'three highs': high strength, high fat burning, high stretch. Yoga people know that: The characteristic of yoga is that the posture looks very simple, but the intensity of doing it really is absolutely 'super'!
Each of the six movements takes three minutes, and it takes only about 18 minutes a day for the full set to do it, but it can fully stretch to your entire body's muscle groups, especially the key parts that are easy to accumulate fat. Exercise intensity, metabolism Naturally, the speed of fat burning will certainly soar immediately!
MM to lose weight can be stepped up!
踮 蹲 蹲 蹲
Practice site shoulders, thighs, buttocks
1. Stand naturally, separate your feet, do abdominal breathing 3 times, and let your heart gradually calm down.
2. With both hands held forward to shoulder height, fingers close together, palms down; shoulders and upper back muscles stretched, arm as far as possible; neck straight up, do not bend forward with the extension of the arm, Also pay attention to avoid hunched back.
3. After breathing smoothly, kick your heel, and use your toes to touch the ground to support the entire body. If the body cannot maintain balance in this position, you can do it first.
4.3 abdominal breathing, chest abdomen, facing the front, the entire upper body upright while bending his knees, the body slowly sinking, buttocks sit down, was 'horrage' shape, until the thigh and the ground parallel.
5. After persisting for 30 seconds, return to the initial position and repeat 3 times until the breathing is stable.
Eagle standing on one foot
Part of exercises: shoulders, back, thighs, buttocks
1. Stand naturally, legs close together, visually ahead, do abdominal breathing 3 times, imagine yourself as an eagle that has just flew back to rest.
2. With the right arm on, arms crossed on the chest; after deep breathing, bend and bend the elbows, lift the palm of your hand in front of you, palms facing each other; if you can't do palm full contact, you can do fingertips and touch the back muscles. After further stretching, you can easily clap your hands.
3. After the body is stable, raise your left leg to bypass the right leg, and stop the left instep to the right calf; knees are slightly flexed, the upper body is slightly tilted forward, the hips are slightly backwards, and the center of the entire body Put on the right leg; if you stand on one foot, you can't keep your body steady, your left toe can touch the ground to maintain balance.
4. Steady breathing, After holding this position for 1 minute, support the body with your left leg and repeat the above actions.
5. Do 3 times on each side, pay attention to keep the upper body straight, do not hunch.
Bow standing on one foot
Part of exercises: back, waist and abdomen, thighs, buttocks
1. Stand naturally, keep your feet wide at shoulders, visually look ahead, do abdominal breathing 3 times.
2. The right leg is raised backwards. The right hand grasps the right foot ankle to help the body to stabilize. The left leg supports the body; the legs and right arm are 'bent bow' shape, and the chest rises.
3. Hold your left hand forward to the height of your shoulders. After your body is in balance, take a deep breath. Stretch your arms forward. Help your right leg to continue to raise up until the thighs and the ground are 45 degrees. The whole body is like a pull. To the full string bow.
4. The upper body is tilted forward with the legs raised, but the arm is always kept straight forward; if the right leg is not lifted this height, just lift it as far as possible.
5. Do not look down in front of the head and tighten the back muscles. After insisting on this position for 1 minute, support the body with your right leg, raise your left leg, and repeat the above actions.
6. Do 3 times on each side. Don't be too reluctant when lifting your legs. Body trembling is a sign of stretching too much.
Balanced wood stand
Part of exercises: Shoulder, Waist, Thigh
1. The body is naturally standing, with staggered feet, right foot in front; visually front, chest up, abdominal breathing 3 times.
2. The arms are straight up and the big arms are close to both ears; the palms of the hands are opposite, the fingers are interlocked on top of the head, the index finger is straightened, and the other fingers are bent and buckled.
3. Tighten the muscles of the shoulders and hips. With the hips as the axis, the body and arms together lean forward, while the right leg lifts upwards until the whole body presents a straight line parallel to the ground; the arm extends forward as far as possible. Next, the abdomen is tightened, the right toe is stretched back, and the entire body weight is supported by the left leg. The whole looks like a balance beam in a sports game.
4. After holding this position for 1 minute, support the body with the right leg and repeat the above actions.
5. Do 3 times on each side. Note that the arms and legs are kept parallel to the ground, do not droop, and must be in line with the waist and abdomen, otherwise you can not exercise to the shoulders and thighs.
Standing tree
Practice site: thigh, buttocks
1. Stand naturally, bring your legs together, visually look ahead, do abdominal breathing 3 times, stretch your spine as far as possible, and think of yourself as a tree that is struggling to grow.
2. The right leg raises and opens outwards, bends and bends right knee, and the right foot rests on the height of the left thigh; all the body's center of gravity rests on the left leg; if the right leg cannot lift up so high, do the right foot park first. If you can't get up to the height of your left knee, if you can't do it even with this height, you can hold the exercise pole or the wall in front of you both to maintain balance and help the leg to raise as much as possible.
3. After the body is stable, raise your hands flat and combine them in front of your chest.
4. After holding this position for 1 minute, support the body with the right leg and repeat the above actions.
5. Do 3 times on each side, pay attention to keep the upper body straight, legs fully open to the outside.
Half turtle group
Exercise area: Shoulder, back, leg
1. On the cushion, buttock tightly against the heel of the feet, the instep flat on the mat; the upper body upright, visually in front, doing abdominal breathing 3 times.
2. The arms are straight up and the big arms are close to the ears; the palms of the hands are relatively.
3. After breathing smoothly, tilt the upper body forward until the hands and head are in contact with the exercise mat, but note that the hips should not leave the heel during body bending; if the head is still temporarily unable to touch the ground, it should be bent as far as possible. can.
4. Restoring to the upper body's upright starting position after standing for 1 minute.
5. Repeat the above action three times; note that the arm remains straight during the entire process.
Reminder:
Because this yoga exercise has a lot of waist and abdominal movements and flexion and flexion postures, so be careful not to practice when the stomach has not digested the food yet, otherwise the stomach is overburdened, and when stretching forward and backward, compressing, the practitioner It is easy to produce nausea, headaches, chest tightness, and even severe vomiting, so maintaining an empty stomach is crucial for this exercise.
If you have hypoglycemia or you are too hungry, you can eat some easily digestible fluid foods or bananas 1 to 2 hours before the exercise - don't worry if you drink water, and drinking plenty of water before the practice will cause the same symptoms! Because this exercise is 'power yoga', it was originally an empty stomach exercise. With half an hour of high-intensity exercise, the practitioner must feel very hungry. But even if it is hunger, it should be eaten after half an hour. Food, otherwise the burden on the heart will suddenly increase and it will be detrimental to your health!
Do not rush to practice yoga
The intensity of this movement is relatively large, although it can fully burn fat and shape lines, but practitioners must not be forced to exercise themselves when exercising with reference movements. They should use the maximum of their own body stretching.
For high-intensity, relatively high-impact movement exercises should be gradual, do not rush to achieve success, as long as you do the 'best limit in the range of physical comfort', is the safest and most effective. For beginners, practice this set If any discomfort or discomfort occurs during the movement, you should immediately stop practicing. Especially when stretching your muscles, you should concentrate on focusing on the movements. This will not only allow you to feel physical discomfort immediately. And stop immediately. It also helps to maintain the balance of the body and exercise the concentration of the brain. It is also very effective for improving work efficiency and mental state.
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