Among the weight loss movements, some movements are suitable for novices to practice, and some movements are suitable for experienced people to practice. Of course, no matter what movement it is, it has a very good weight loss effect, but weight loss movements are also particular, which is suitable for novices to lose weight. Of course someone still knows what the action is. So, what are some simple weight loss actions for beginners? Let’s find out together below!
1. Downward Dog
This is a classic yoga pose that can exercise the upper and lower parts of your body at the same time and stretch ligaments. ——Place your hands and feet on the ground and lift your body into an inverted "V" shape. Make sure your hands are shoulder-width apart and your fingers are spread apart. Stand with your feet hip-width apart and heels back, keeping your toes, heels and hips on the same plane. ——Relax your head, maintain this movement, and take 5 deep breaths.
2. Single-leg downward dog
This variation of single-leg downward dog is to bend the raised leg, which can improve hip elasticity and stretch the spine and tendons. - Start in Downward Dog pose with your feet together and your thumbs together. Keeping your left heel touching the floor, lift your right leg into single-leg downward dog, then bend your knees. Try to bring the heel of your right leg as close to your hip as possible and stretch your knee as high as possible. Lift your head and look to your left, stretching and bending your spine. Keep your feet and head as close as possible. ——Keep this action, take 5 deep breaths, and then relax.
3. Stretch Half Bridge
This action allows you to open the front of your body like a ballet dancer, exercise your shoulders, and tighten your buttocks. ——Start from single-leg downward dog pose, slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees to face upward. Then adjust your legs so that they are parallel and slightly wider than your hips. Support your legs hard, try to raise your hips as high as possible, and stretch your hands as far away as possible. ——Hold this action, take 5 deep breaths, and look toward your outstretched arms or the roof.
4. Sprint style
Runners should be very familiar with this posture. Although this posture looks familiar, it is definitely different and can effectively shape the thigh lines. - Starting in Downward Dog, inhale and then step your right leg between your hands, as if you were doing Warrior Pose. Bend your body, pass your right arm through your bent knees, and put your handsSave your right ankle. Keep your center of gravity and hold on to this position. If the load on your inner thighs is too much, you can support one or both hands on the floor. - Remain in this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, and relax with a set of vinyasa yoga poses (Four Pillars - Upward Dog - Downward Dog), and then continue the movements on the left side.
5. Side Spread
Another basic runner’s stretch, this variation on the Side Spread allows the arms to relax and focuses on the back and legs. ——Start from side-open lizard pose, straighten your bent knees and stand firmly with your legs. Draw your legs slightly inward a few inches toward your hands. If your ligaments are flexible enough, you can also place your body directly against your right leg and place your hands on the ground. Try to keep your pelvis parallel to the front edge of the yoga mat. ——Keep this action, relax your body, and take 5 deep breaths.
6. Single-leg sitting side turn
This yoga action can improve the flexibility of both sides of the body and open up the clamped shoulders. ——You can start this movement from the previous movement, lift your body and twist to the right. Support your right hand in front of you, and wrap your left hand around the outside of your right knee. If the twist is appropriate, keep doing it. If you feel your body can stretch further, clasp your left wrist with your right hand and place your right hand on your left inner thigh. ——Keep this action and take 5 deep breaths.
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