Did you find anything? Obviously, my weight is not too heavy, but my upper body is thick and my belly is big.
My posture and temperament are greatly affected! Many Jia people may shape certain parts individually.
For example, if they want to reduce the worship meat, they can only practice their arms, if they want to slim their shoulders, they can only practice their shoulders.
The thinking mode of “headache cures the head, and foot pain cures the foot” is not advisable.
You should know that the shoulders, chest, waist and back, and cervical vertebrae are closely connected and interact with each other to lead the whole body.
If the back strength is weak, other parts are easy to compensate for the strength.
For example, a weak back strength will cause a round shoulder hump and affect the health of the cervical spine.
At the same time, due to the hump, the front side of the body is shortened and the rear side of the body is elongated.
The abdominal position is always in a state of contraction and compression, which will also lead to abdominal obesity! So today we share a set of shoulder opening and back beautifying, which can strengthen the back strength while stretching, and also strengthen the core strength of the waist and abdomen.
It is worth collecting! Action 1.
When the Vajra enters, prepare an extension belt, hold both ends of the extension belt with both hands, and stretch the arms forward slightly wider than the shoulder width.
Tighten the extension belt and move the shoulders from front to back for 15-20 times to keep the back straight.
The trapezius muscle relaxes.
2.
Keep the basic body of the previous action leaning forward, stretch both hands forward, stretch the extension belt with both hands, and move around from left to right.
Finally, the back is straight and rotate 15-20 times clockwise or anticlockwise.
Action 3.
Kneel down Inhale vertically in the thigh, bend the elbow backward with the right hand, stretch the stretching belt with the hand, exhale, pull the stretching belt at the other end backward with the left hand, pay attention to relax the shoulders, retract the ribs, stay for 10-12 breaths, and exchange the actions on the other side.
4.
Return to the Vajra, put both hands flat forward, push the palm of both hands inward to exhale the Yoga brick, tighten the core, bend the elbow back with the rib forearm, sink the shoulder and relax, and repeat the exercise for 15-20 times.
5.
Keep the Vajra, Lift both hands horizontally forward with the horizontal palms of the shoulders, inhale, keep the shoulder blades away from each other, fully push back, exhale, tighten the core shoulder blades, retract and sink, and repeat 15-20 actions.
6.
Different from the previous action, do the same exercise in the oblique plate exercise, retract the shoulder blades, pay attention to starting the core forward, and repeat 15-20 actions.
7.
Land both elbows, prepare to inhale in the dolphin style, lift the left leg back, exhale, and tighten the core, With the chest arched back, the left leg bends its knees forward to touch the chest.
Repeat the exercise for 10-15 times.
Change the other side.
8.
Lie on your back, hold the Yoga brick inside your legs slightly off the ground, and stretch your hands back straight.
At the same time, hold the Yoga brick and exhale.
Tighten the core.
Bend your knees and elbows to the abdomen, and keep your shoulders relaxed.
Repeat the exercise for 15-20 times.
9.
Sit down, ready to enter the half boat inhale, Hold the Yoga brick with both hands flat forward and exhale, tighten the core, bend the knees and lift the legs up parallel to the ground, hold the Yoga brick on the inside of the thighs and point the feet down alternately, and repeat 15-20 actions.
10.
Exhale in the preparation position of the previous action, close the core, stretch the legs straight to the lower back and lie on the ground, keep the shoulder blades off the ground and the arms straight back, enter the big boat pose and keep 8-12 breaths * Disclaimer: we respect the original, Also focus on sharing.
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