Bridge: efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curve and firm hip
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Hold for 5-7 breaths
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3
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If you keep practicing, you can easily say goodbye to backache, burn excess back fat, and create a slim and sexy back
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3
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Exhale, lift your legs until they are perpendicular to the ground, breathe normally, hold this position for about 40 seconds, exhale, slowly put your legs on the ground, do not jerk or bend your knees suddenly, relax and rest, and then do this exercise again several times
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Inhale, push forward, arch back backward at the same time, raise the chest, shoulder, waist and back arc, buttocks up, it is the cow style
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3
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First, sit in a sitting position, and attach the foot floor to each other, and fix the pelvis and feet with a strap
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Breathe normally and hold for about 20 seconds
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Relax your legs, keep your body still, exhale, and at the same time, raise your back and gently contract your abdomen
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5
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Supine, inhale, stretch your arms over your head, take a breath or two, exhale, slowly raise your feet, and form a 30 degree angle with the ground
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It can be done 6 times according to the order of cow and cat, each time can slightly increase the range of action, and maintain normal breathing during the whole action
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1
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Inhale when you lift your upper body, breathe normally when you hold it, and exhale when you return
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3
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2
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Women are greedy, love beauty, in addition to do s beauty, they also want to do back beauty
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Butterfly style: 1
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4
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Let’s learn quick acting back yoga from Dandan, and let you become the queen of the party! Today, Xiaobian recommends a set of 8-minute back yoga which is easy to learn
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Slowly raise your waist, abdomen and buttocks, and keep your heels off the ground so that your thighs and upper body are in a straight line
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Cat and cow: 1
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It’s cat style
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2
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Lie on your stomach, legs together and straight, feet up, palms on the floor on both sides of the chest, fingers close to the front, arms close to both sides of the body; forehead on the floor, close your eyes, relax the whole body, especially the lower part of the waist, slowly lift up the head, neck, shoulder, chest, palms do not force, with back muscles to extend up; 2
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Kneel down, hands on the ground, shoulders vertically above the wrist, hips vertically above the knee
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Lie on your back with your legs bent together; 2
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Yoga pillow close to the lower back, hands back on the Yoga pillow, slowly lying back, under the neck to have a blanket or thick towel support
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Hold the body up with both hands, keep the pudendal bone close to the ground, keep the navel 3cm away from the ground, don’t be too high, keep it for 10 to 20 seconds, slowly bend the head forward when returning, slowly lower the upper body, stick it to the ground, keep the forehead close to the floor, and relax the lower back muscles
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Prepare a yoga pillow, yoga stretching belt, a blanket or a thick towel
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2
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Put your hands on both sides of your body naturally, palm up, open your shoulders, relax your body completely, and have a rest
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In addition to diet, practicing back beautifying yoga can also make you achieve your wish quickly
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2
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Cobra style: 1
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In order to put on that sexy evening dress and make a surprise at the party, women are all competing to practice the back beautifying principle
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3
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Breathe normally, hold this position for 20 seconds, then exhale, raise your legs and make a 60 degree angle with the ground
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