Yoga weight loss results 3 weeks

Here are the yoga exercises can help you move arms, legs, buttocks and abdomen. Adhere to three weeks will be able to see the effect of the!

Needs items: a yoga mat or carpet

Planning: at least 3 times a week, every action to maintain the 3-5 times so take a deep breath.

If you feel that there are difficulties in movement, you can do, "junior version", if you think it would be too easy, can do "to improve Edition." If you want to increase the amount of exercise can be carried out 5-8 times every movement take a deep breath, and 2-3 times increase in repetition.

Action One: New Moon (exercise abdomen, buttocks, thigh muscles)

Feet close together and stand on two legs, toes forward, arms on both sides of the body naturally drop. Inhale, arms over your head, fingertips into the ceiling. Breath, to be responsible for the break point in the buttocks forward pressure with the hands to the floor (knees can be bent). Breathing, breath, while his right foot after a big step forward for telemark (left knee bent about 90 degrees, right leg extended and supported prior to the soles of the feet). Inspiratory to arms over your head again, eyes looking ahead, keep, and then return to the initial standing position. The second time doing telemark step left foot back.

The initial version: the formation of telemark touchdown when the right knee down, hands on left thigh.

Improve the version: The last action in telemark, breath, body and head toward the arm lead after the bend, his eyes looked at your fingertips.

Action two: Salicaceae (hip exercises)

Feet close together and stand on two legs, his arms on both sides of the body. Left foot on the inside right thigh, the knee bends to the right. Gassho in front, take a deep breath 2. Inspiratory third, stretching his arms up, fingers in the air. Breath, inhale again, the body bends to the left. Breathing, back straight. Repeat 3-5 times move the right and left rotation to do.

The initial version of: left leg on the soles of the feet on the right foot, or touch the left toe to maintain balance.

Improve the version of: to maintain balance with eyes closed, and then bending the body.
Action III:(exercise abdominal, back muscles)

Sit on the floor, knees bent, feet flat on the ground, hands on the legs. The rise of the body straight, slowly dumping about 45 degrees backward, lifted its two-leg parallel to the floor. Inhale when the arms and feet close together and stretch the legs. Breath, inhale again down at the same time as the legs and upper body down 3-4 inches, to look like a wide V-shaped gap. Breath, body recovery. Repeat 3-5 times.

The initial version: keep bending the legs, upper body only under the pressure.

Improve version: after the formation of large V-shaped, arms extended over head.

Action Four: Suspension (training shoulders, arms, stomach and back muscles)

The preparation position to do push-ups, arm straight up, straight into the body from head to toe. Breath under the pressure when the chest, elbows bent backward, the two arms closer to the body, tighten the abdomen. To a few inches away from the static moment.

The initial version: From the hands and knees and began to touch, move both hands until the body into a straight line.

Improve Edition: suspension, the left leg 6-12 inches up, still, down, repeat this 3-5 times, and then do for legs.

Action Five: chair (hip and leg exercise)

Feet close together and stand on two legs, toes forward, arms down on either side of the body. Inhale, on the arms over your head, palms against one another. Breath, sit back about 45 degrees, support the body to tighten the abdomen, in front of the eye.

The initial version: separate legs and hip width, hands on thighs, under the seat 30 degrees.

Improve version: under the seat, the heel lifted off, before the soles of his feet to maintain balance, eyes looking at your fingertips.