The abdomen is included in the list of the most problem areas of the female body. Get rid of fat and wrinkles in this area is difficult, and the process is long. Efficient for losing weight belly is yoga. Simple asanas are available to many, and most importantly, they can be performed at any time and in any place. It is important not only to observe the technique, but to monitor breathing and control your psychological state.
Yoga for weight loss belly
First, let's consider the advantages of this sporting direction. Yoga helps to speed up the metabolism, and research by American scientists has indicated that regular exercise can reduce the volume of the stomach. Due to this, the amount of food eaten decreases and the process of losing weight starts. Proper breathing allows you to saturate the blood with oxygen, which spreads throughout the body.
To exercise yoga for weight loss of the abdomen and sides gave the result, you must follow certain rules:
- The lesson should last at least 40 minutes, half of the workout must be dynamic, that is, the poses pass into each other without interruption.
- Perform asanas only on a firm and level surface. It is important to do everything slowly, feeling the muscles work. First, master the technique, and then, increase the time. Finding in each pose for time - an average of 15-20 seconds.
- During the execution of the yoga postures for the tummy tuck, there should be no unpleasant sensations, as this indicates excessive loading or non-observance of the technique.
- Do asanas need only on an empty stomach, otherwise the occurrence of negative feelings can not be avoided.
Begin to perform the complex with a warm-up, which should first of all be directed to the development of joints. In addition, it helps warm up the muscles.
Yoga exercises for fat burning on the stomach:
- Paripurna Navasana . Sit on the buttocks, bending your knees and placing your feet on the floor. Lean your back back, about 60 degrees, and keep it straight. Raise the straight legs to the same angle and to maintain balance, extend your arms forward parallel to the floor, unfolding your palms to your feet. Hold the pose for 30 seconds.
- Uttanasana . Stand up straight, putting your feet together. Lean forward, folding in the hip joints. At the same time, the back should be relaxed. Pull your hands back, placing emphasis on the fingers that should be pointed forward. Pull your back even harder. Breathe smoothly and deeply. Hold the pose for 1 minute.
- Ardha Navasana . Place yourself on the floor, stretching your legs forward. Round your back so that the shoulders and chest area are on weight. It is important to keep the back tightly pressed to the floor. Raise your legs about 30 degrees and stretch your arms parallel to your legs, pointing your palms inward. In yoga, it is important to pull in the belly so that the press is tense. Hold the pose first 5-10 seconds, and then, gradually increase the time to 3 minutes. and more.
- Bhujangasana . This posture has a second name - the pose of the cobra. Place yourself on the floor on your stomach and place your hands under your shoulders. Inhaling, slowly lift the body, caving in the lower back. Hands should remain slightly bent at the elbows. After this, take two deep breaths and exhale and rise, bending even more and completely straightening your arms. At the end point, it is necessary to bend even more deeply in the thoracic region and stretch out the neck. Strained should be the buttocks.
In the end, to relax the whole body, it is recommended to lie on your back, slightly spreading your legs and hands to the sides. It is important to relax all the muscles of the body from the crown to the toes. You are in this position for 20 minutes. not holding his breath.