The simplest action can make a perfect woman

Yoga stands out and makes these beautiful dreams come true for women.

Sports scientists tell us: "Yoga is very effective in shaping the body, balancing the body, and burning calories." The popularity of yoga in Europe and the United States over the past few decades also illustrates this point. A professor at an American university said: I took yoga classes twice a week for two months, and my strength, endurance, flexibility and breathing conditions have improved significantly. This is because yoga exercises such as muscle stretching make it possible for yoga to effectively burn body fat.

Below is a complete set of "Yoga Body Shaping Exercises" tailored for Chinese readers by Suzanne Deason, a famous American yoga teacher.

Pre-exercise instructions: This set of classic yoga exercises should be practiced 4 times in the first week, each time for 20 minutes. Its function is to enhance physical strength. Then, practice it with auxiliary exercises (see the tips below for specific methods) for 2 weeks, 3 times a week, 40 minutes each time, which can burn fat and enhance cardiopulmonary function. Finally, practice it for 2 weeks, 3 times a week, 40 minutes each time, but pay special attention to your diet and keep a calm mood (see the tips below for specific methods).

Exercise rules: Stretch as much as possible and breathe deeply through your nose for each exercise. Please follow the instructions for the exercise sequence. After completing the exercise, please lie flat on the mat with your face up, stretch your limbs, palms facing up, and slowly adjust your breathing until it becomes even.

Section 1

Stand at attention, take a big step forward with your right leg, turn your left foot 45 degrees, lift your right leg, keep your right knee and right toes in line, and your right thigh parallel to the ground. Keep your body moderately tense and lifted, with your arms extended to shoulder level. Gaze at the fingertips of your right hand and breathe deeply. Hold this position for a while, then switch legs and repeat a few times.

Targeted areas: Buttocks, thighs, calves, arms and shoulders

Special shaping: Lifts chest and buttocks muscles, improves flexibility, and broadens the back.

Section 2

A: Stand up straight, take a big step forward with your left foot, then press your left leg down, point your right foot forward, place your foot flat on the ground, and put your hands together in front of your chest. Press your hips so that your left thigh is parallel to the ground. Make sure you maintain your balance and hold this position for a while.

B: Then, lean your body to the left, twist your waist, turn your face, let the back of your right upper arm rest on the outside of your left knee, lift your left arm outward, put your palms together with force, and tighten your chest muscles. Hold for a moment, then switch to your right leg and repeat steps A and B, minimizing shaking.

Targeted areas: buttocks, thighs, calves, chest, and psoas muscles.

Special shaping: effectively enhance the balance ability, make the muscles on the thighs and calves even, and tighten the buttocks.

Section 3

Sit down, stretch your legs forward, bend your feet, support your body with your hands, palms facing forward, and pull your body into a straight line. Try to lift your hips up while straightening your arms and pressing your feet toward the ground as far as possible. Try your best to reach the ceiling with your chest, and feel your legs and hips become very tight. Maintain this position and breathe deeply.

Targeted areas: inner thighs, buttocks, calves, arms, waist

Special shaping: This movement can effectively tighten the inner thigh muscles. When doing this movement, you can imagine your body as an elongated, straight stick.

Section 4

Sit on the floor with your legs straight. Bend your right leg and pull it towards your hips as much as possible, bringing your right ankle close to your left thigh and your body slightly to the side. Wrap your right hand around your right knee and try to grab it with your left hand behind your back. At this time, use the strength of your abdomen and waist and breathe deeply. Try to keep your body straight and don't bend. After holding for a moment, switch to the other side.

Targeted Areas: Entire back, hamstrings, abdomen, waist.

Special shaping: Turn your arms behind you and hold your hands together. This is very beneficial for exercising your chest muscles. In this movement, pay special attention to exerting strength in your abdomen and not relaxing it.

Section 5

A: Lie flat on the ground with your arms extended at shoulder level, palms facing down, and legs straight up.

B: Keep your head, arms and upper back on the mat, slowly lift your legs, then try to turn to one side of the body and hold it for a while, then slowly exhale and slowly lower your legs, still keeping your body stable on the mat. Once your breathing becomes steady, practice leaning to the other side.

Targeted areas: abdomen, waist, buttocks, back

Special shaping: During this process, tighten your abdomen at all times, use the strength of your hands and arms, and never cheat yourself.

Tips:

Yoga can help you lose weight quickly and make your body muscles become slender and flexible. However, if you can perform aerobic exercise at the same time while practicing yoga, the body shaping effect will be more obvious.