What are the only ways we are not trying to practice to achieve a beautiful toned tummy. The stomach is the place where extra pounds are most noticeable, and it costs a lot of work to drive them out of their place of deployment, agrees estet-portal.com. As soon as the first prerequisites for the appearance of a pillow around the waist appear, you need to go on the offensive and not wait until the process begins in an exaggerated form. Today we will look at one of the effective ways to deal with body fat in this area - yoga for the press.
Effective yoga exercises for the press
Classes fitness are not always suitable for everyone. However, yoga is suitable for almost everyone, besides, apart from a yoga mat and your desire to get a dream figure, nothing is needed. Exercise not only properly distributes muscle tension, but also helps to relax them. Strong abdominal muscles contribute not only to a beautiful press, but also to improve digestion, stimulate the excretory and reproductive systems.
To make the lesson as effective as possible in each position, you need to hold the body for at least 7-10 seconds.
Downward facing dog
Lie down on the floor. Then rise, buttocks up, focusing on the foot and palms. In this case, the brushes should look slightly to the sides. Try to rest as much as possible on the fulcrum. The location of the feet should be strictly parallel or turned slightly inward. From this position, begin to move your hips back as much as possible. The spine should be stretched as much as possible. Watch your breath, take deep breaths in and out. Hold the pose. Relax.
High bar
Lie down on the mat, then raise yourself up on your hands. Rest your socks on the floor. The body should be as tense as possible and be an absolutely straight line. Try to shift the focus to the breath, and not to the maximum tension of the body. Ideally, you will end up with a classic bar. Now try to tighten your quadriceps. Maintain this position for the recommended time.
Plank with leg raise
Now holding a high plank, you need to raise your right leg. At the same time, for balance, take the right hand back a little to give stability to the pose. The leg must be raised to such a position that it is in line with the whole body. Hold this pose. Try to keep your breathing even and deep. Do not overdo it if you do not have special training. The smoothness of the exercises is the key to your well-being after yoga.
Read also: Yoga to help: exercises for a flat stomach
Knee to elbow
Without going out of the Plank asana with leg raise, bend the raised leg. Move it closer to the right elbow. Fix the pose. The leg should be held overhang, the foot should be of the right leg, the edge should be parallel to the floor. You should feel tension in your oblique abdominal muscles. Hold this position.
Then slowly return to Plank with leg raises. And from this asana we return to the High Plank.
Transitional resting position
Having lowered the right leg, slightly raise the torso and shoulders above the rest of the hands. Relax the muscles slowly and return to the asana Downward Dogs. In this position, you need to perform several cycles of breathing. Such a set of consecutive exercises must be performed 5 times for each side.
Perform yoga exercises for the press should be consistent, 3-4 times a week. Be sure to give yourself time to rest and recharge. You will be able to see the first results after 3 weeks of regular exercise.
Since this yoga complex for the press gives maximum tension on the musculoskeletal system, consult a specialist first if you have problems with the spine or joints.
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