Recently, many fans commented that with the growth of age, the back is getting thicker and thicker, the tiger’s back and the waist are very “big mama” temperament, and the clothes that are slightly tight can’t be worn…
Today, Xiao Bian has arranged a series of beautiful back yoga, if you don’t want to be a woman with a tiger’s back and a waist, then this series of beautiful back is especially suitable! Hurry to practice! Action 01.
Lie prone on the yoga mat, with the back of the foot touching the ground and the hands in the shape of letter L, tighten the core to exhale, lift the elbow up, inhale and restore with breathing, and maintain dynamic exercise for 12 times.
Action 02.
Lie prone, with the feet separated with the width of the hip to inhale and prepare, lift the elbow up for 5 times, tighten the core, relax the shoulder away from the ear for 5 times, and cooperate with breathing exercise for 3 groups of actions 03.
Lie prone, with the shoulders and forehead off the ground, With the instep touching the ground, inhale the arm forward, exhale and bend the elbow downward to cooperate with the breathing, and maintain the dynamic exercise for 12 times 04.
Lie down, bend the elbow, lift both hands up to prepare for inhalation, exhale the elbow downward for 4 consecutive times, pay attention to the adduction of the shoulder blade, find the heel downward to practice 3-5 groups, pay attention to the core tightening action 05.
Lie down on the yoga mat, with the toes facing the outside and both hands flat, exhale the thumb upward, and close the core, Lift your hands off the ground to feel the chest open, draw your shoulder blades inward, inhale, and restore.
Perform dynamic exercises for 12 times.
06.
Lie down.
Start from action 05, inhale and prepare to exhale and lift your hands up.
Quick dynamic exercises pay attention to the expansion of the hip line, relax your shoulders and cooperate with breathing.
Perform dynamic exercises for 10 groups.
07.
Lie down, stretch your hands forward, slightly wider than your shoulders, inhale and extend the spine, exhale and breath, lift your hands up, inhale, and restore the neck to relax, Dynamically practice level 12 action 08.
Keep exhaling in the preparation position of action 07, lift your hands up for 10 times continuously, pay attention to the relaxation and sinking of your shoulders, tighten the core action 09.
Keep lying prone on the yoga mat, tighten your hands and bend your elbows downward, exhale in the letter W shape, lift your chest off the ground, inhale your elbows up, and restore, dynamically practice 12 actions 10.
Keep exhaling in the preparation position of action 09, tighten your core, and lift your chest off the ground and arms up for 5 times continuously, Inhalation reduction Pay attention to the adduction of the shoulder blades, dynamically practice five groups of actions 11.
Lie down on the yoga mat, exhale both hands on both sides of the hips, tighten the core, inhale both hands and legs off the ground, restore, dynamically practice 10 times of action 12.
Keep in the preparation position of action 11, inhale and extend, exhale, tighten the core, lift both hands and legs off the ground, extend the lumbar spine and stay for 3-5 breaths, reduce the prone action 13.
Kneel and stand on the mat, separate the knees perpendicular to the hips with the same width of the thigh, Turn your toes back, lift your hands up and exhale, retract your abdomen, roll your spine down into puppies, extend your spine, extend your chest down and your arms forward, stay for 5 breaths, exit from small dogs, slowly return to the kneeling position, inhale your arms up, exhale and bend your elbows down and put them in front of your chest, and stop for 3-5 breaths.
If you accumulate too much back fat, it will not look good from a physical point of view.
From a health point of view, What’s more, it will block the back meridians, which is not good for health.
Therefore, women must practice their backs!.
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