In the yoga system, there are many types of yoga, such as weight loss yoga, slimming yoga and so on. Many friends like to lose weight through weight loss yoga. In weight loss yoga, some yoga is suitable for bed practice, and some yoga is suitable for floor practice. So, what are the yoga movements for weight loss on a lazy bed? Let's find out together.
1. Stretch the pelvis
Lie on his back on the bed with his legs close together and his toes straight. Fold one leg and use both hands to grasp the ankle and press it against the chest. Breathe naturally for 15 to 20 seconds and repeat 3 times. Then repeat with alternate legs. This action can strengthen the pelvic muscles and reduce inner thigh fat.
2. Lie on your back and stretch your legs
Lie on your back on the bed, bring your legs together, then lift up and straighten one leg, grab your ankles with your hands and pull it toward your chest, slowly exhale, inhale, and maintain natural breathing for 15 to 20 seconds, then Lower your legs. Repeat the movements alternately with the left and right legs for a total of 3 sets.
3. Raise your legs on the prone side
Lie on your stomach on the bed with your elbows bent, your palms down, your arms and toes support your body, your belly retracts, and your head and spine must be in a straight line. Breathe naturally for 20 seconds while maintaining the movement for 3 times. Then lift one of the legs to the side, keep the movement and breathe naturally for 20 seconds, also 3 times. Repeat with the left and right legs alternately.
4. Doll style
Lie on your stomach, raise your head, place your chin on the bed, look ahead, keep your feet together, and place your hands on your sides naturally. Open your arms, move slowly forward on the bed, and at the same time open your feet slightly, keep your waist and abdomen close to the bed, keeping your back straight. Relax and bend our arms. The palm is folded under the forehead and cushions the chin; the right leg does not move, the left leg is bent and raised, and the thigh and the upper body are at a 90-degree angle as much as possible. Close your eyes, turn your head to the left, rest your right ear on your hand, and keep 3 breaths relaxed.
5. Inverted rabbit style
Kneeling on the bed, place your hips on your heels, place your arms on your sides, put your fingertips on the bed, keep your back straight, and breathe naturally. Inhale, raise your arms above your head, exhale, lean your upper body forward until your body is on your thighs and your face lies on the bed; your arms are flat on the bed, palms down. With both hands retracted, cross your fingers behind your back and make a fist, inhale, keep your face close to the bed, and keep your body as straight as possible. Exhale, raise the hips, move the body forward, kneel and stand at a 90-degree angle between the thighs and the bed surface, put the head on the Baihui point on the bed, and stretch both arms straight forward and upward. Hold the posture for a few seconds, return to the step 3 posture when you exhale, and repeat the practice.
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Now when it comes to the exercise of abdominal muscles, many people think of abdominal curling. It is believed that this exercise can effectively reduce abdominal fat and improve abdominal muscles. However, some people think that curling does not exercise abdominal muscles, but only reduces abdominal fat. So do you think that curling can help you build your abdominal muscles? Let's go to the fitness knowledge place to take a look!12006552
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