Yu Zhuxuan Weight Loss Yoga Chinese Version Complete Set (Photo)

The Chinese version of Yu Zhuxuan Weight Loss Yoga is best done on an empty stomach. If you have eaten, it is best to do it two hours later.

This is by no means something that can be achieved with a moment of hard work. For the sake of being perfect, you have to pay blood and tears of hard work. There are no miracles formed in a short period of time. With constant efforts, you will create your body shape.

Now, I have made an appointment with Meili to do the Chinese version of Yuzhu Hyun Weight Loss Yoga for 40 minutes every day. From now on, you must not give up in the middle ~

1. Mountain posture

Now start practicing breathing methods that expand lung capacity and provide sufficient oxygen to the blood.

Keep your front toes and your back heels tightly together without any gaps. There must be no gaps in the knees. So tighten your thigh muscles and keep your knees tight and straight. Don't tilt your chest back, tighten your sphincter to your stomach. Keep your waist straight and your hands forward naturally vertically.

Now start breathing. Inhale for 5 seconds and exhale for 5 seconds. Inhale for 5 seconds and exhale for 5 seconds. When doing this breath, shut up and breathe through your nose. Air passes through the throat, that is, through the throat, inhale deeply, and then exhale. Look forward naturally and look in the 45-degree direction. Breathe in fresh air and your heart and brain will be clean. It's like feeling the warm temperature in the air flowing from the palm of your hand to your body. Without leaving room, let it out. Are you a little hot?

Change your posture and do a posture that allows your body to generate more heat (mountain posture):

Extend your arms to the sky and look at the ends of your hands. What you need to pay attention to at this time is not to use your neck hard and lean back gently. In this position, follow the previous method and take 10 deep breaths. At this time, use strength on your legs and hips to tighten your abdomen tightly. This breath, at the last moment of breathing, activates the abdominal blood and makes the abdomen slender. Stretch your spine to warm your body. Breathe fully, feeling the greatest stretch from the end of your hand to your heel. Stretch your spine long. This posture requires one to feel the consciousness of the whole body. Concentrated breathing is very important. Keep your head back and breathe. The breathing sounds will be a little rapid, but that's not wrong. Always feel the air entering through your throat. It is not the wind from your nose, but the sound from your nose due to your breathing. After doing this ten times, your body will feel more heat than before. Is it hot?^_^

2. Half moon posture

At the beginning of standing yoga, this time it is a half-moon posture to stretch the muscles of your body.

First, put the front toes and rear heels together. Tighten your thighs, knees, and hips and stand straight. Raise your hands to the sky, hold your hands together, and put your arms close to your ears. Inhale and exhale to the right, then inhale and exhale to the left. Now stand straight, stretch your body again, and breathe deeply. Exhale and push your hips to the left. Hold this position for 30 seconds. This half-moon position corrects curved legs. Exercise your muscles to help you form beautiful muscles throughout your body.

Three, two, one, inhale into the center. Once again, breathe in deeply and breathe out to the left for 30 seconds. This posture is good for stimulating heart function. Prevent constipation and promote digestion. Tighten the sphincter and apply more force on the knees. Three, two, one, stand straight in the middle. Now relax your arms. Tilt your neck back 45 degrees and swing your chin left and right toward your shoulders like this. Feeling better now?

Raise it deep into the sky. Inhale and exhale backward, inhale forward, and exhale downward. When getting up, don't get up from the waist first, but get up from the hands, neck, and spine in the order. Then press it tightly to your ear, palm completely pressed tightly.

Inhale and exhale backwards, and hold for 30 seconds. When leaning back, push your pelvis forward as much as possible. Tighten the sphincter tightly. Support with strength from your hips and waist. If breathing is difficult at this time, it will put pressure on the brain, so don't overdo it.

Stand straight, breathe in and breathe out downward. Grab your heels with both hands and hold for 30 seconds. This is to straighten your knees and hug your calves tightly with your arms. Keep your face as close as possible to your legs. This action stretches the waist and back of thighs. Walking too much can help eliminate fatigue. Stand straight and relax. Relax and breathe easily three times.

3. Chair posture

Chair posture: This chair posture is like sitting on a transparent chair. It is a very hard movement and a very good movement for shaping.

First open your feet until you can accommodate two fists. Keep a straight line before and after, and never distort it inwards or outwards. Then stretch your arms forward, inhale and push your waist back. In this state, exhale and sit down, as if sitting on a transparent chair with your knees held at 90 degrees. Do not reach your knees in front of your toes. Don't push too hard on your shoulders, relax down as if your neck and shoulders are stretching, then lift your toes up. From now on, it's a punishment action. The fat on my hips, shoulders, and thighs is disappearing and shaking. Hold on hard for 30 seconds. The hips are moving forward and forward, indicating that there is more fat. Keep your body's center of gravity on your heels, don't droop your hips, and don't droop your knees. Stretch back a little more and tighten your abdomen when you are tired. My legs are shaking, and my legs are starting to shake now. The distance between the knees must not be reduced. Keep your knees and feet in a straight position. Three, two, one, stand up slowly. Relax and breathe easily 3 times.

4. Bow bending posture

Bow posture.

The bending posture helps shape the curve of the buttocks, the curve of the legs, and the balance of the whole body are very good movements. Although I am very tired, patience and persistence will create a beautiful curve for my body. First put your left hand close to your ear and raise it towards the sky, and place your right hand next to your ribs. Raise your right foot and grab the inside of your ankle with your right hand. Slowly raise your legs towards the sky. At this time, you can't bend your body first and raise your legs as high as possible. When looking in the mirror, you should not lift your knees outward, but push them inward. After lifting them all up, slowly bend down and hold on for 30 seconds. This action eliminates fat on the back and waist and is very effective in creating small and tight hips. It is very necessary to concentrate and balance, and spread all your body weight evenly to the soles of your feet. He stretched his right hand forward and looked into the distance. It's important to fix your gaze somewhere. All focus on posture. Three, two, one, stand straight.

Now do the reverse action. First put your right hand close to your ear and lift it towards the sky. Place your left hand next to your right hand at 90 degrees. Raise your left foot and grab the inside of your foot with your left hand. If you look in the mirror, try not to see your knees. Open your body and hide your knees behind your back. It's like my legs are pulling high into the sky. Raise it high from the heel. When you see the heel from above the head, slowly bend down for greater flexibility. Hold on for 30 seconds. Sudden bending of your knees can be dangerous, so stand your right knee straighter. This move is a difficult move and takes a long time to achieve perfection. For those who cannot persist, don't be too reluctant at first. Raise your knees slightly and concentrate on doing it. Three, two, one, relax and breathe easily 3 times.

5. Eagle pose

Eagle posture: It is very effective for people with strong lower body and relatively obese. You will see the effect of getting slimmer and slimmer every day.

First raise your arms to the sky and breathe in. When exhale, twist it with your right hand below and your left hand above. Raise your arms straight and push your hips back. Sit for a while as if you were sitting on a transparent chair. Lift your right leg and place it on your left leg. At this time, it was tightened like tightening clothes. People with fat lower bodies want to tighten them tighter. Those who can twist to the heel can twist to the heel. Those who cannot, can put their big toe gently on the ground like this. It's best to screw it to the end and persist for 30 seconds. People whose arms cannot be tightened completely put their hands on their shoulders as if hugging them. Press your shoulders down and hold on. However, in order to tighten it more tightly in the future, I insist on it. Three, two, one, relax your body and breathe easily 3 times.

Next is the tail. Sit down with your hips back. Lift your left leg, please fix it. Also, people who really want to lose weight on their legs should tighten them harder on their legs. Press your shoulders down for 30 seconds. This action activates the muscles in the shoulders and behind the shoulders, relaxes the tense shoulder muscles, tightens the body, and is also very beneficial for the physiological period. Now my shoulder muscles are sore and my legs are shaking. Please hold on for a while longer. Three, two, one, relax your body and breathe easily 3 times.

6. Triangle posture

Triangle pose.

This triangular posture is very effective in correcting the whole body posture. It is also the most tired and sweats the most. First open your left and right legs and hands together to about 120 centimeters. Open your right foot 90 degrees outward. Put your left foot inward 10 degrees. Now bend your knees 90 degrees when you inhale and exhale. Keep your knees within your feet and keep them at 90 degrees. It would be even better to confirm with a mirror. Don't put your hips back, tighten them forward. Stretch your arms as much as you can like someone is stretching them. Now lower your right hand, place your arm on the inside of your knees, and lift your arm towards the sky as far as possible. His eyes looked at the base of his hand. Hold on for 25 seconds.

Now if the pelvis is facing outward, although it is more comfortable, it has no effect. Tighten it forward, put pressure on your abdomen, and then retract it inward. Hold on in this state for a while longer. Three, two, one, first put your hands back and stand up straight with your legs. Now turn your right foot inward 10 degrees and your left foot outward 90 degrees. Inhale and exhale in the same way, 90 degrees from your left knee, and tighten your pelvis forward as much as possible. Now lower your body to the left. Look at the sky and hold on for 25 seconds. In this action, keep the upper body at a 45-degree angle with the ground. Beginners should not be too reluctant. Don't put their arms, but put their hands on their knees and bend their body slightly. Hold on for 25 seconds. Three, two, one, little by little, shrink inward.

7. Tree posture

Tree posture.

The tree pose is very effective for creating beautiful leg curves and beautiful pelvis. Hold your right leg first and keep your left knee standing straight. Lower the knees of your right leg outward and backward as you breathe in. Place your right hand on your chest, and if possible, place your left and right hands together on your chest. Crossed thumbs and slowly raised them to the sky. Hold on for 40 seconds. People who cannot do this well can place their legs on the inner thighs and hold their palms together high. People who find this movement difficult can place their legs on the inside of their knees. Hold on for 40 seconds. Three, two, one, slowly move your hand to your chest and relax.

This time it was the opposite action. Grab your left foot with both hands, push your knees backwards and lower them, put your left and right hands together in front of your chest, cross your thumbs, slowly lift it up and hold it for 40 seconds. It is more effective to push your left knee back and move your pelvis forward. If the inner thighs are tight now, it means that your posture is correct. This action can repair the injured pelvis and beautify the shape of the pelvis. Because it requires a lot of concentration, it is also of great benefit to people who lack concentration in ordinary times. Hold on for 40 seconds. Three, two, one, slowly relax and stand up straight. Relax and breathe easily 3 times.