Fitness Yoga: Exercises for the press, hips and not only
Text: Karina Sembe
Yesterday we told how yoga became a fitness trend. and what are its health benefits. Yoga is capable of much - from bringing muscles in tone and increasing the elasticity of ligaments to relieving stress and fighting insomnia. The combination of static and dynamic loads during the execution of a sequence of asanas allows you to effectively burn calories and tighten the figure. We strongly recommend not to start acquaintance with yoga without the help of a qualified trainer: who, if not him, determines your optimal level of exercise, shows the principle of doing the exercises and controls the technique? In addition, regular long classes in the studio will surely provide tangible effect.
When you realize that you are ready to go into free swimming, you can begin to train at home. Classic yoga exercises are integral: in the standard ashtanga-vinyasa complex, all muscle groups are involved. However, yoga and fitness coaches often offer training systems based on yoga, where emphasis is placed on individual muscle groups.
We have chosen effective and technical complexes of such exercises of different duration, which can be performed as an independent stretching or the so-called hitch after a workout with the goal of general relaxation or to pump up muscles. Note that the sequence of positions in yoga is not without logic: asanas are often interconnected, and each subsequent load is aimed at compensating the previous one. In well-designed workouts inspired by yoga, this principle is usually taken into account.
Case and press
In yoga, the body is worked out with a bang: in constant twisting, bending and sagging, you use muscles that you never knew existed before, and the regular implementation of various variations of the seemingly elementary “boat” posture will be pumped by the press no worse than endless body lifts.
Back
Performing a number of yoga poses and ligaments has a beneficial effect on the development of the muscular system and is useful for normalizing the work of the spine. In some cases (for example, displacement of intervertebral discs and certain types of protrusions), an incorrect load can exacerbate the disease, so if you have ever been bothered by pain or discomfort in the back, consult a doctor and practice with extreme caution before starting training.
Arms
The emphasis on the hands occurs in almost every second exercise from any standard complex of hatha yoga. For those who do not have time for hour-long workouts, we offer short series of exercises for tight and strong arms.
Thighs and legs
Strengthen the muscles of the hips and buttocks, tighten the calves, relieve fatigue in the legs, do stretching after jogging or strength training - all this can be turned with the help of simple exercises based on yoga.
Intensive body training
There is an opinion that yoga is always very slow and very inactive. The opinion is mistaken: training in ashtanga-vinyasa-yoga with the performance of dynamic ligaments and fitness based on yoga in intensity is not inferior to hard cardio and can burn no less calories than functional training.
Photo: cover photo via Shutterstock