Netizen high-temperature yoga weight loss experience report

Experienced by: Xiao Qi

Occupation description: A small white-collar worker working from nine to five gets up at 7 a.m. and has breakfast at 8 a.m., usually bread, biscuits and milk. When dealing with work and computers, I hardly leave my seat except for eating and going to the toilet. I usually go to bed around 12 o'clock, and occasionally I stay up late.

Experience item: High temperature yoga. Practicing yoga indoors at 38 ° C to 42 ° C has a total of 26 fixed movements, and each class time is generally 1 hour. Practitioners will sweat a lot, expel water and toxins from the body, and achieve the goal of losing weight. Secondly, endocrine can be regulated during the exercise process, massaging and stimulating the endocrine glands by squeezing and twisting the body. Moreover, yoga's abdominal breathing can allow people to get more oxygen and increase the oxygen absorption of fat cells in the body, thereby burning excess fat and achieving a body shaping effect that tightens muscles.

Target: Weight loss by 4kg

Fighting belief: There is a price to pay for loving beauty!

I heard that practicing yoga can correct scoliosis and practicing high-temperature yoga can also lose weight, so I joined the magical world of yoga with the mentality of "two birds with one stone."

Drinking water: Before class, as instructed by the coach, you should keep an empty stomach for 3 hours before training and drink a large bottle of water 20 minutes before class.

Dressing: After taking a shower, change into comfortable fitness clothes and remove all accessories.

Preparation: The first time I entered the high-temperature yoga classroom was not as stuffy as I imagined. Two humidifiers were placed in the classroom to maintain the humidity in the room. Only six or seven students are arranged in one class, so that each student can receive personal guidance from the coach. You don't have to worry about being unable to keep up with the progress at the beginning of your practice. The coach only requires you to achieve your maximum tolerance. Everyone had a bottle of water and two towels on their mat. The coach said,"Because the room temperature is hot, the towel is used to wipe sweat, and the water is used to replenish moisture during training."

Class: Class starts on time at 18:30. The coach first introduced the abdominal breathing and drinking requirements of yoga and then began to practice. High temperature yoga consists of 26 stretching movements and 2 breathing methods, each of which needs to be repeated 2 times. When I first started doing the movements, I felt a little uncomfortable and dizzy. The coach told us that it was because the sweat glands were not opened and I felt uncomfortable. After the first three movements were completed, bean-sized beads of sweat dripped down my cheeks. There will be an indescribable pleasure, so you can't drink water in the first three movements, and you must learn to use your breathing to control your body. Be sure to calm down. I had to endure it and secretly cheer myself on and persevere. After a few minutes, the discomfort disappeared, and I finally understood what "calm mind naturally cool" means.

Halfway through, I learned that the indoor temperature reached nearly 40 degrees Celsius. It was a miracle to exercise under such high temperatures. I had to admire myself and my "comrades" around me. At this temperature, it seems that everyone's flexibility has reached its best state. Stretch and twist to the maximum, and let the sweat "pour out" unscrupulously. After a while, the clothes are soaked through. At this time, it seemed to feel the pressure in the body expelled from the body together with the toxins.

Finally completed the last move. Although none of the 26 yoga poses are difficult, my body still feels very tired and I don't even want to get up while lying on the mat. I really want to sleep like this.

He walked out of the classroom and drank a bowl of drinks provided by the club. Hurry into the shower room and completely rush behind you. I really feel my body is beginning to become lighter, and my skin and thoughts feel completely refreshed.

Since this was the first time I participated in high-temperature yoga training, the coach told us: "Beginners will have difficulty adapting to the pressure brought by yoga practice at this temperature on the heart and respiratory system, and will experience dizziness. This phenomenon is very normal. At this time you can lie down and rest for a while. Between classes, unless you are really urgent, it is best to finish the entire class with one breath before leaving. After leaving halfway, you will have to spend twice the effort to adapt to changes in temperature differences and give up halfway. It is often caused by this.

Coach Xu Wen suggested:

1. During training, use your nose to breathe throughout the entire process: Because breathing through your mouth is not easy to control even breathing and easily take away water, you must follow the guidance of the coach and not unconsciously hold your breath. Nose hair can filter dirty air and harmful bacteria, and can also calm nerves and make the body healthier.

2. Bare feet while practicing. It is best to wear cotton clothing to absorb sweat. The cutting is as simple and loose as possible to ensure ventilation and the body is unconstrained during practice.

3. Make up water in time during the practice process, and drink up all 500 ml of water after the practice.

4. When practicing high-temperature yoga, you must do what you can according to your physical condition. You must not deliberately emphasize flexibility, otherwise it will lead to injury.

5. Grasping the slow process of postures and the feeling of body movement is more important than completing the posture.

6. As long as you persevere in practicing yoga and do your best to achieve results.

7. It is recommended to practice up to two to three times a week, for an hour or an hour and a half each time.

Xu Wen: (Professor of the Department of Physical Education at Nanjing University and founder of Cool Body)(The above content is only authorized to be used exclusively by 39 Health Network. Please do not reprint it without the authorization of the copyright owner.) (Editor in charge: Teng Yun)