10個减肥瑜伽體式

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瑜伽多是一種讓心灵安静的方法，但它也是連结體形和减轻體重的好法子。這里有一些姿式可以帮忙低落你的發急和體重秤上的数字。尽量长時候地連结每一個姿式，一起頭多是 15-20 秒，但每次操练時，連结姿式多几秒钟，若是可以的话，至多連结一分钟。在得當的处所做一侧并在另外一偏重复。

Yoga may be intended as a way to calm the mind, but it 手指腱鞘囊腫,also is a great way to get in shape and drop some weight. Here are a few postures that can help lower your anxiety and the numbe外約茶妹,r on the scale. Hold each posture as long as you can, that may be 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side.

1. 平板支持式  Plank

握住木板多是增强焦點的最好法子之一。它可能看起来未几，可是放到木板上，用不了多久便可以感受到它在你的腹肌中。渺小的调解可以進一步增增强度。

使劲将脚後跟和頭顶朝相反的标的目的拉，并連结胸部在雙臂之間向前挪動。天天都如许做，以培育固若金汤的腹肌。

Holding a plank may be one of the best ways to strengthen your core. It may not look like much, but drop into plank and it won’t take long to feel it in your abs. Subtle adjustments can increase the intensity even more.

Energetically draw your heels and the top of your head in opposite directions and keep your chest moving forward between your arms. Do this daily for develop rock-hard abs.

2. 兵士2式 Warrior II

(Virabhadrasana B)


就像一個壮大的兵士同样，您也可使用Warrior II来熬炼大腿和肩膀的肌肉。為了充實操纵這個姿式，试着曲折你的前膝盖，讓你的大腿與地板平行。你能連结這個位置的時候越长，你的股四頭肌就會越紧。

法門是讓脑子安静，然後呼吸。提示本身，你是壮士！如今，壮大的兵士，換邊。

Like a powerful warrior, you too can tone the muscles in your thighs and shoulders with Warrior II. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.

The secret is to calm the mind and just breathe. Remind yourself, you are a warrior! Now, mighty warrior, switch sides.

3. 兵士 III式Warrior III (Virabhadrasana C)

對付更健美的臀部，Warrior III 是要走的路。除调節你的臀部外，它也是增强背部、腿部和手臂的好法子。

為了得到更多结果，在你連结這個位置時紧缩你的腹肌。它不但可以帮忙您連结均衡，還可使您的腹部變平。您可以持有Warrior III的時候越长，您的屁股就會受益越多。

For a more toned butt, Warrior III is the way to go. In addition to toning your back end, it’s also a great way to strengthen your back, legs and arms.

To get even more out of it, contract your abs while you hold the position. Not only will it help you balance, but it’ll flatten your belly too. The longer you can hold Warrior III, the more your butt will benefit.

4.三角式Triangle

（Trikonasana）

Trikonasana 可能不會像其他姿式那样讓你的肌肉颤動，但常常如许做，你的腹肌會感激你！trikonasana 的改變活動有助于改良消化并削减腹部的脂肪沉积。

最首要的是，經由過程熬炼助眠噴霧,腿部和手臂的中藥泡腳包,肌肉，你可以熬炼更多的肌肉并焚烧更多的脂肪。

Trikonasana may not make your muscles shake like some other postures, but do it often and your abs will thank you! The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly.

On top of that, by engaging the muscles of the legs and arms, you can build more muscle and burn more fat.

5. 下犬式Downward Dog

(Adho Mukha Svanasana)


寻觅一種法子来调解你的全身？然後下犬式。經由過程對某些肌肉的分外存眷，這個别式從苏息姿式變化為增强手臂、背部和大腿的激進方法。

為了得到最大的肌肉调節结果，當您向内扭轉大腿肌肉時，请利用大腿肌肉，而且對上臂举行一样的操作。继续經由過程你的手和脚根向下按压。握住它——别忘了呼吸！

Looking for a way to tone your total body? Then Downward Dog it. With a little extra attention to certain muscles, this asana goes from a resting pose to a radical way to strengthen your arms, back and thighs.

To get the most muscle-toning benefits, engage your thigh muscles as you rotate them inward, and do the same with your upper arms. Continue to press down through your hands and heels. Hold it—and don’t forget to breathe!

6. 肩倒立Shoulder Stand

（Sarvangasana）


從改良消化到醫治甲状腺，乃至增长氣力，肩倒立都能做到。

這类颠倒有助于均衡甲状腺程度，促成新陈代谢，改良呼吸體系，加强上半身、腿部和腹肌，帮忙您睡得更好。天天将此添加到您的操练中，您會感受像一個全新的人。

From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.

This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs and abs, and helps you sleep better. Add this to your practice daily and you’ll feel like a whole new person.

7. 桥式Bridge Pose

Setu Bandha arvangasana

桥式對甲状腺、臀大肌很是有效，而且很是合适减肥。将胸部伸向下巴的動作轻轻推拿甲状腺，以發生這类首要的新陈代谢调理激素。

用脚向下压可使大腿和後端接合，以帮忙调理這些肌肉。若是你還必要一個操练桥牌的来由，它另有助于刺激腹部器官，讓你的消化連结舒畅。

Bridge pose is great for the thyroid, glutes, and great for weight loss. The action of reaching your chest toward your chin gently massages the thyroid gland to produce this all important metabolism-regulating hormone.

Pressing down with your feet engages your thighs and back end to help tone those muscles too. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.

8. 单腿改變幻椅

Twisted Chair Pose

（Parivrtta Utkatasana）


称其為瑜伽版的深蹲——但只是變得更剧烈了一點。Parivritta Utkatasana，或椅子式，熬炼股四頭肌、臀大肌和腹肌。這只是肌肉。

改變也有助于消化體系和淋巴體系。将所有這些連系到一個動作中，你就有了一個很好的减肥法子。

Call it yoga’s version of a squat—but made just a little bit more intense. Parivritta Utkatasana, or Chair pose, works the quads, the glutes, and the abs. And that’s just the muscles.

The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.

9. 弓式Bow Pose（Dhanurasana）

寻觅快速焚烧腹部脂肪的法子？弓式可以供给帮忙。您可以經由過程向相反标的目的拉動您的手和脚直到只有您的腹部和骨盆接触地板来更深刻地進入该姿式。

弓式不但有助于推拿腹部器官以改良消化，并且仍是增强大腿、胸部和背部的奇异方法。

Looking for a way to burn belly fat fast? Bow pose can help. You can get deeper into the pose by pulling your hands and feet in opposite directions until only your abdomen and pelvis are touching the floor.

Not only does Bow pose help massage the abdominal organs to improve digestion, but it’s also an amazing way to strengthen the thighs, chest and back.

10. 拜日式Sun Salutations

(Surya Namaskara)


您可能會認為拜日式是一種放松操练的方法。它渐渐地舒展和暖和肌肉，讓血液活動和所有這些好工具。但它做得更多。

拜日式會發生内部热量，同時拉伸和调節大部門重要肌肉。它們可以帮忙您修剪腰部、熬炼手臂、均衡新陈代谢并刺激消化體系。

這些只是一些有助于减肥的瑜伽姿式。但是，正如大師可能已晓得的那样，到达抱负的康健體重的最好法子依然是經由過程得當的饮食和康健的糊口方法，此中瑜伽可能只是此中一個方面。這些姿式中你最喜好哪一個？请鄙人面奉告咱們！

You may think of Sun Salutations as a way to ease into your practice. It slowly stretches and warms up the muscles, gets the blood flowing and all that good stuff. But it does so much more.

Sun Salutations build internal heat while at the same time stretching and toning most of the major muscles. They can help trim your waist, tone your arms, balance your metabolism and stimulate your digestive system.

These are just some of the yoga postures that can aid in weight loss. However, as you all probably know already, the best wa世界盃足球投注，y to achieve your desired, healthy weight is still through proper diet and a healthy lifestyle in which yoga may just be one aspect. Which among these poses are your favorite? Let us know below!