1. Before kneeling: the body bend forward until your hands touch the feet of either side, or feet on the ground. To the forehead touching the legs (strain), knees kept straight. Body flexion breath, in the final position, contraction of abdominal examination, the maximum quantity breath. Benefits: help to eliminate or prevent stomach or abdominal disease, reducing excess abdominal fat, improve digestion. Help to eliminate constipation, so soft spine, strengthen the spinal nerve.

2. Upright: to stand upright, feet together. Chest with both hands pressed together in prayer, relax body and stir breathing. Benefits: A concentrated and calm state of preparation for the exercises to do.

3. Mountain type: straight legs, feet together, prone body forward, buttocks Alice in mid-air, head low, so that it is located between the arms. Shape the final action, the legs and arms should be straight, on the basis of maintaining this position, try to follow in his legs. Straight legs and bending the trunk when the breath. Benefits: Strengthen the arms and legs, nerves and muscles, strengthen the spinal nerve, the supply of fresh blood to them.

4. Development arm: upper arm move too far up, arms separated shoulder width, slightly backwards looking upward, when the suction arms on the move. Benefits: extended abdominal organs, thus removing excess fat, and improve digestion. Exercise arm and shoulder muscles, strengthening the spinal nerve, open lung.

Four ways in accordance with the order of exercise, you want to eliminate belly fat fast, we must practice every day.

Style 1: Warrior 2-type

Warrior two-style

Basic stand. Expiratory big feet and shoulders, his arms held flat to the sides, parallel to the ground, left knee straight, turn right 90 degrees right foot, left foot then turn 15-30 degrees in the same direction, no more than 30 degrees , bend right knee until thigh parallel to the ground, legs and thighs perpendicular to the floor, and then both hands to both sides of the radiating as far as possible, head to the right side to switch attention to the right hand finger side of his hands deep breathing, stretching your left side as the back leg muscles, maintaining 30 seconds. (Repeat)

Efficacy: can become flexible leg muscles, reducing spasm of praise in the region.

Note: All muscle tightening.

Style 2: standing bolt-type (side waist style)

Standing bolt-type (side waist style)

- The left leg on the stairs, his left arm to seize the left foot, right arm held on the suction head, exhale and raise the body toward their left leg and right arm, right hand on the left hand.

Effect: stimulating massage the liver, spleen and blood circulation, bad posture correction back.

Note: The ribs on the turn.

Style 3: a half-type

Standing position, inhale raise your right leg up, while the right arm, breath left side of the head to the right side of the body. The other side to do the same way. To keep three seconds.

Efficacy: a half-bodied reduce excess fat side of the waist, leg and arm lines beautify and strengthen the national capacity leg.

Style 4: leg and back stretch style

Leg and back stretch style

- Standing straight and low back pain, focusing on the right leg, lift left leg to place on the steps, arms held up to the top of the head office breathing, breath moving down to spend as much as possible attached to his left leg on the body. The same method to do the right side of the leg. Maintained for three seconds.

Effectiveness: balancing the body, stretching the spine, ankle. To promote digestion, lower body the body good.

Note: knee extension, keeping your back upright.

Style 5: Tree-type

Tree-type

Basic standing start, that is, feet close together, the two palms inward, arms close to the left and right lateral thigh, then bring right foot to the groin and thighs with the upper part of the right toe down, the right leg Steady in or thigh while standing with his left leg balance all ao, while palms clasped together, arms straight, over their heads. To maintain 30-60 seconds.

Efficacy: landscaping arms lines, preventing breast sag, increasing focus on sex.

Points: power point abdomen, legs.

NOTE: Keep the natural breathing, arm back open, ears the rear.

Effectiveness of yoga six water

1, elimination of fatigue: with abdominal breathing, can be used to massage pressure, squeezing, rubbing organs, glands, skin, muscles, bones and muscles to the body rash action, the effect of fatigue.

2, increase focus: to help us learn to relax and concentrate on strengthening the sense of balance training also very helpful; the human body to the water surface must be completely relaxed, so for beginners, the most difficult start is “relaxed” word.

3, heart and lung function: to enhance muscle strength, muscular endurance or training; activities in the water than on land need to double the calories, not only consume excess fat, fit and build muscle contraction, better heart and lung function, increased oxygen, carbon dioxide, blood transport.

4, massage, skin care: As the sweat water movement is relatively small, land-based training to reduce the salt in sweat on the skin.

5 Weight Loss: energy form of oxygen in water sports, the main energy contribution from fat to glycogen. Therefore, during this campaign and to support science and nutrition diet plan, regulating fat metabolism, reduce body fat have a very significant effect.

6, shaping: in the water after exercise, due to thermal stimulation and buoyancy pressure surface stimulation, can adjust the reflectivity of body fat distribution, so that the transfer to the skin to promote fat synthesis and form a thin layer of fat to body lines become flexible harmony.

Action 1: sitting, body and legs was 90 ° angle, legs close together, the body slowly down the slope, his hands clinging feet, raised his left leg, the body slowly tilt left, look straight back, keeping action 5 seconds, adjust the breath, slowly exhaled.

Action 2: sitting, legs bent, arms around legs, head down buried in the arms, the hands slowly for later, shore land, and abdominal pressure, slowly risen up the body, the body was an arch.

Action 3: standing, breathing, abdomen, left leg straight back, hands stretched forward, upper body leaning forward, eyes looking straight ahead, keeping the body parallel with the ground, so fly action for a few seconds. Change of legs, repeated several times.

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Action 4: The side and right hand support, the support center of gravity, left leg straight, right leg bent, and help with his left hand, slowly pull hard to stomach. Breathing, contraction of rectus abdominis. Repeat several times.

Yoga breathing mode of weight loss tips:

Right cerebral cortex and subcortical centers, and autonomic nervous system and cardiovascular system play a good regulatory role, so that the brain controls appetite (feeding center) function normalized, to prevent over-feeding. Massages abdominal organs, to achieve self-regulation of visceral activities. Such as enhancing gastrointestinal motility and enhanced pancreatic function and promote the secretion of digestive enzymes to dissolve fat. Muscle relaxation can speed up the body blood circulation, something to break up fat cells. Bent on losing weight-hui in the friend’s referral, began yoga weight loss journey. ssnn

And it is also a mind of their own process of purification Oh. Exercise has been nearly 2 months of the bar, beginning 1 hour after dinner each day practicing a few simple movements, fresh soothing music, intoxicated people are sitting at the same time minus the shortcomings of the Office of waist fat, mood, accompanied The Chang-Ran.

She is represented by the beginning of the movements were always in place, has now been able to complete a few more difficult moves, but is the most wonderful state of mind is more a more open, more self-confidence!

Ha! A call between a suction to remove the heart of the haze, brings infinite broad!

Moreover, she also successfully fulfill his dream of weight loss in two months lost six pounds, and now she is happy to continue to hang in there.

Bellows-type interest rate adjustment method

1. Meditate in any position. Toggle, make a fist with the shoulder in the same horizontal line.
2. When the fast forced to breathe when lifting the arm upward and open the fist.
3. Then breath, arm, back to the original position, or make a fist with both hands.
4. Breathe 10-20 times, by an individual capable of making.
5. When one is complete, slowly inhale and exhale to relax the body. Exercise 5.
Effect: Due to the friction of forced air to generate heat in the respiratory Games, it is very beneficial to weight loss, and increase the resistance of the respiratory tract.

Bow

1. Flat lying prone, Qu pairs of knees, heels close to buttocks, his hands grasp the ankle.
2. Inhale, lift arched feet, head and chest lifted together.
3. Hold your breath for 6 seconds, to keep his head up some.
4. Breath slowly lay down their legs, chest, head, be restored to the starting position. Then relax. Exercise 5.
Effect: There are beneficial to the spine and spinal joints, and abdominal muscles and internal organs by the massage.

Push Mount Type

1. Sat, legs spread apart and straight forward extension.
2. Fingers connected, push the stone to imagine himself holding the hand.
3. Breath, lumbar forward bending, upper body forward lean. To the right push, inhale as backward tilt, backward turn a millstone.
4. To the waist axis movement the body, clockwise and counterclockwise of ten times.
Efficacy: Exercise waist muscles, adjustable whole law of the menstrual cycle can also be used post-partum recovery.

Tiger

1. Elbow on the bed, arms and legs remain vertical.
2. Breath, right leg forward knees, spine upward arch, bow, try to make his nose close to the knee.
3. To maintain this posture, hold your breath for 6 seconds.
4. Inhale, lift right leg up, knees, rise, leg forward stretch the toes towards the first direction. Arch down the spine.
5. 6 seconds to maintain this position. Repeat 3 times. The other leg 3 times.
Effectiveness: balancing the nervous system, enhance body control and balance, so that a more slender leg muscles.

Yoga’s popularity is not without reason: it can be thin plastic on the muscles, improve physical flexibility, effectively ease the pressure. However, the shops and it’s hard to yoga classes.

Ashtanga Yoga with a faster pace to improve physical endurance, Iyengar, pay attention to improving the health profile, and Kundalini is the use of mantra and breath to find out the spirit of the fulcrum.

According to their own requirements, see the following yoga classes and your mind is the most similarities?

Hatha Yoga

Suitable for the crowd: I hope that attend yoga-based movements for beginners.

Physical and psychological benefits: Hatha yoga is the most popular yoga routines. It is this really pure, plain, action covers the standing and sitting, and combined with breathing to enhance the echoes between the mind and body.

Self-study exercises:

The tree position. Hands together to stand and pay attention to your feet firm. Slowly lift the right foot and put to the inner thighs, or try to lift up along the inside of the leg. Hands extended to the top of the head, maintaining consistency hand and try to make the inside of his right leg and pelvis flush. Hold the position for 5-15 seconds.

Exercise Objective: the legs and cross-Ministry of balance.

Kundalini Yoga

Suitable for the crowd: I hope to ease pressure on the internal energy of the people wake up.

Physical and psychological benefits: the general strength of Yoga Therapy, New York director of the Center Rosa that – Arroyo said: “The word Kundalini is actually energy. That the use of yoga breathing, posture and mantra to activate the spirit of the system and some body organs, in order to achieve clear your heart to see the realm of nature, access to inner tranquility and peace. “Kundalini yoga classes include posture, breathing exercises and style of singing carols, such as Satenamu (sat nam), meaning” truth is my nature.

Self-study exercises:

saterkliya (Sat kriya), which means gateway to meditation. Knelt, arms straight up, elbows close to the ear. Hands and fingers crossed that the index finger upward. Inhale, bring the navel to the spine pressure, and then inhale. Repeat 3 minutes.

Exercise Objective: shoulder, arm, spiritual.

Bokelamu Yoga

Suitable for the crowd: I hope that through special challenging way to improve the physical flexibility of yoga who attend.

Physical and psychological benefits: The attendance Bokelamu environment is the indoor room temperature 38 degrees. Boston Center for Yoga Bokelamu Qiaonasenbo Burbank said, the hotter environment can warm the muscles, so that those who could more easily attend to complete action. This includes 26 minutes practice yoga. Each exercise takes 10-60 seconds, and the need to repeat the sequence by the same number of times.

Self-study exercises:

The crescent-type position. First a hot bath to warm the muscles. Then Keep feet, arms extended upward, hands clasped together. With the arm squeeze ear, body stretched upward as far as possible. Eye gaze in front of a point, and slowly bend to the right, while the left side across the Department of Economics, attention is always towards the front of the body and keep the arm straight. To maintain the position 1 minute, then repeat for the other side.

Exercise Objective: To cross-department, shoulder.

Iyengar Yoga

For the crowd: character active, want to increase the flexibility of the body of people (in particular, suffered bodily injury, is recovering persons).

Physical and psychological benefits: Los Angeles, BKS Iyengar Yoga Institute Leslie Peters said: “Iyengar yoga is characterized by emphasis on the correct body position, and the emphasis on the details.” Attendance is required with a number of tools, such as tape, boxes and blankets and so on. With them, you can at the same time emphasizing the accuracy of the action done. Some posture is sometimes necessary to maintain the 1 minute or longer, in order to achieve coordination, correct bone and muscle purposes.

Self-study exercises:

Triangle-type position. The arm extended to the sides, palms down. Separate big feet, feet and fingers aligned. His right foot turned out 90, left turn to the right 45. Stretching the body to the right, right ankle lowered Road Department (or with a box).

Exercise Objective: back, cross-department, leg.

Ashtanga Yoga

For the crowd: long-distance running and cycling enthusiasts, as well as other want to improve balance and flexibility of people.

Physical and psychological benefits: Ashtanga Yoga Yoga is often referred to as strong, which emphasizes endurance and strength. New York, Hard and Soft Ashtanga Yoga Research Institute berpaq, said: “Ashtanga Yoga is an increased focus on the extent and difficulty of self – control training, it is a very popular athlete. ”

Self-study exercises:

Plate position. Push-up position in order to start the bottom of his hands at the shoulder, and aligned with the shoulders, elbows close to your sides. The body to maintain a straight line from head to toe. Heads up, the visual front . To maintain the position 20-39 seconds.

Exercise Objective: To arms, abdomen, shoulders, legs.

A small tilt to Kegel exercise Pipi

Efficacy: to tighten the buttocks, to strengthen the bladder, preventing urinary incontinence, increase energy, optimize the hip line.

Attitude: 1, supine, knees bent, feet soles of the feet relative, on both sides of the legs to open, move his hands over his head and fingers grip cross-phase.

2, inhale, tighten the buttocks and to the carried to the maximum.

3, to maintain this position a few seconds.

4, breath, slowly put down the buttocks and relax.

5, the above actions are repeated several times.

2, trunk-style legs, missing one foot extended

Effect: This exercise could be extended leg ligaments and muscles, beautify the leg line. While balancing the autonomic nervous system, incidentally, the reduction of excess abdominal fat, maintain a light carriage.

Attitude: 1, supine, legs straight, hands placed on both sides of the body.

2, right hand on the right thigh, inhale, lift left leg, left hand pulled his left big toe.

3, slowly raised his upper body, breath, pull the left leg over his forehead.

4, maintaining this posture, take a deep breath for 5 seconds.

5, suction, upper body slowly lie flat.

6, breath, put his left leg on the left side of the body, stretch inner thigh muscles.

7, to maintain this posture, take a deep breath for 5 seconds.

8, suction, restore to the initial posture.

3, the eradication of bucket waist style a simple triangle

Effect: This is the law of the few yoga posture on both sides of the spine to bend position. Well received by practitioners welcomed the gesture, which aim at excess waist fat fast to improve the bucket waist and hip muscles can also robust, but also can make your body softer and more flexible.

Attitude: 1, upright, hands naturally hang down, legs twice shoulder width to open, inhale, arms to both sides of the Ping Shen, and parallel to the ground.

2, suction, right leg bent into a bow slowly.

3, while the body bent to the left, his arms and upper body has always been to keep 90 degrees.

4, if possible, the right hand grasp the right ankle to keep breathing 5 seconds, slowly straighten the right leg.

5, suction, restore to the initial action.

6, the same movements on the right to repeat a time.

Action essentials: When you bend over to one side when you pay attention to upper body not to lean forward, or practice effect would be greatly reduced. In addition, the action is not suitable for pregnant women.

4, Most Effective Weight Loss large rotary

Effect: This attitude is absolutely necessary to practice before you wear the bikini the only way that this action can accelerate blood circulation, strengthen the abdominal muscles, arms and leg muscles, but also to enable lumbar spine to stretch, stimulate kidney activity, from fundamental practitioners to improve digestion and excretion functions. If, you are a super easy He Liangshui will gain weight fat physique, then you never have to pay close attention to practice.

Attitude: 1, to stand erect, feet slightly wider opening than the shoulders, hands fingers cross Huwo, flip the wrist, palm towards the front straight and the shoulders with both hands high.

2 Gaojuguotou hands up, elbows do not bend, palms upward, while above the waist to the left bend, right leg was bent knee lunge, left leg straight.

3, to maintain this position for 10 seconds.

4, recovery, and then bending over.

5, repeated 3 times.

6, for the other side.

Section 1

Stand at attention, a big step forward right leg, left foot turn 45 degrees, lift right leg, right knee and right toe in a line on the right thigh, and parallel to the ground. To maintain an appropriate degree of tension and enhance the physical sense, arm stretch to shoulder level. Staring right hand fingers at the same time take a deep breath. To maintain this position for a while, then change to one leg, repeat several times.

Targeted areas: the buttocks, thighs, legs, arms and shoulders in particular shape: to enhance the chest and hip muscles, increase flexibility, an open back.

Section 2

A: Stand up straight, left foot step forward one step, and then left leg, under pressure, means the right foot forward, feet flat on the ground, his hands clasped together in the chest. Pressure buttocks, so that the left thigh and on the ground into a parallel line, pay attention to maintaining balance and posture to keep this a moment.

B: Then, the body Wang Zuoce tilt, twist waist, face turn, so that the rear right arm leaning on the left lateral knee, left arm outside the Alice, hands clasped together to force the chest muscles to be tense. Persist in a moment, and then replaced with right leg, repeat the A, B moves to minimize sloshing.

Targeted areas: the buttocks, thighs, calves, chest, psoas.

Special shape: an effective increase of balance, so that even the size of leg muscles to tighten the buttocks.