Yoga 4 strokes upper body obesity solution

The simple combination of yoga and Pilates exercise movements can exercise arms, chest, shoulders and back, let your upper body quickly restore the perfect curve.
Mermaid-style sideways


Action:

1, practitioners sit on the edge of the floor or mat, put a folded towel on your left. Quanqi left leg in front, the right leg behind you so that the legs can relax on the floor. Keep the body balanced.
2, put a towel on his left hand, fingers to the left, keeping the elbow straight, but not too hard. The direction of the right arm extended to the head, palm to the left, stretching his right arm. At this time of deep breathing to keep the hips are on the floor or a mat, stretch the body, but be careful not to one side, his left hand down, and tilted to the left as far as possible the body.
3, breath, left arm back together with the towels, the body back to its initial position. This action exercises the shoulder in the side and rear, each repeated 8 to 10 times, then change the direction of re-doing.
Forearm braced
Action:
1, right hand holding 3 to 5 kg dumbbells, lie down and with his left hand toward the left side of support from the body, elbow and arm into a vertical, palms flat on the mat. Qu left leg, right leg extended, one side of the body on the floor.


2, the hip, making the body from head to toe in a straight line. Force the body to the right arm raised, hand washed before. Then maintain this position, will lift your right arm from the chest until the point to the ceiling, and the shoulder vertical.


3, put down his right arm. This action exercises in the side and rear shoulders, chest on the side. 6 to 8 times each do to keep the arm still raised, then change the direction of re-doing.
Push from the push-pull type
Action:
1, forward style kneeling on the mat, hands and shoulders perpendicular to the fingertips on the floor, the body in a straight line from head to knee.

2, bending elbow, uppercut, body bent down to chest to the ground. At this time the initial action in the recovery extending the arms, sitting on your heel, your arms stretched forward.
3, back to the initial position. This action exercises the chest, front shoulders, triceps. Repeat this action 8 to 10 times.


Diagonal shoulder elevated
Action:


1, left and right hands each holding 3 to 5 kg dumbbell, palm relative, kneeling on the floor, feet close to the floor. Gluteal muscle tightening, chest, the shoulders relaxed.


2, arms raised, diagonally, shoulder high, palm relative.
3, will be put to the initial position of the arm. This action exercises the shoulders forward.

Also in sports, you need 10 to 12 minutes of warm-up, turn the shoulder and elbow. Set of actions according to the provisions of the order, each action in a break of 30 seconds. Done, if you want to increase the difficulty, you can do it again. This set of exercise at least twice a week can be done alone, but also as a "routine" project.