Post-holiday redemption 5 styles of yoga to quickly lose weight and shape (picture)

For beginners, you can hold each action for 30 seconds and perform another action at 30-second intervals; more professional people can hold each action for one minute and complete each action strictly in place.

Action 1: Superman improves

Lie on the ground, lift your limbs into the air, and use your abdomen hard;

Clip a yoga ball between your legs and extend your limbs outward;

When inhaling in, tighten the yoga ball, lift your hands, legs and chest, and make it soar into the sky. Hold on for 10 seconds, and slowly exhale to regain relaxation;

Make one breath into a group, do as many groups as possible in a minute, but keep the movements as uniform and slow as possible.

Action 2: The golden chicken is independent

Keep your feet together and stretch out your arms when inhaling, keeping them as wide as your hips;

Exhale, lift one foot so that it is perpendicular to the other foot, and maintain the independent position of the golden rooster;

Bring your abdomen closer to your spine, keep still, take a deep breath 5 times, and continue with another leg;

Repeat this action for one minute.

Action 3: Swimming on Pilates mat

Extend the arms forward, apply pressure on the neck to keep them in line with the spine, leaving the limbs and chest suspended;

When starting to "swim", the left arm and right leg are in one unit, raised at the same time, and so on, alternating with the right arm and right leg;

Keep this action for one minute, and it is best not to be too fast and keep it slow.

Action 4: Bend your knees

Hold dumbbells in each hand, cross your legs slightly, as wide as your hips, keep your knees bent, lean forward so that your back is parallel to the ground, and your arms droop down, as wide as your shoulders;

When exhaling, bend your arms and pull the dumbbells towards your chest. Be careful to keep the lower arms still and the upper arms move; when inhaling, put down the dumbbells to keep your hands drooping, bending and forming a group;

Complete as many sets as possible in one minute.

Action 5: Arch bridge action

Lie flat on your back with your hands on your sides;

Stand up your abdomen and make it rise 12 centimeters into the moon;

Bend your right foot and press it towards the floor, keep your left leg at 90 degrees to your hips, lower your hips, and lift them up;

Take turns exchanging legs, and proceed in turn.