As the saying goes, a thick back shows old, back as thin as paper is the healthiest! A beautiful and slender figure can always bring people infinite beautiful reverie
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Thin shoulder is a very important thing for girls who love beauty
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Today, Xiaobian is going to recommend a yoga posture that can help us shape back muscles and remove redundant back fat
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It’s the best posture for girls who want to practice back
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It’s Yoga bow
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01 the beautiful legend behind bow style speaking of bow style, there is a very beautiful story behind it
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It is said that in ancient India, there was a beautiful princess named dopadi
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Her father held a “martial arts contest” in the palace to find a husband for her daughter
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The rules of the competition are very simple, that is, the bride is required to shoot the eye of a rotating metal fish five times in a row with the specified bow
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To marry the princess are very good prince and warrior, in order to get the favor of the princess, they all tried their best, but failed
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At this time, a young man with extraordinary appearance came forward and hit the target with five arrows in a row, which convinced everyone
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He was king Arjuna, and also the questioner in the Bhagavad Gita
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There are many advantages in practicing bow style
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Bow style is a combination of back bending style and prone style
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It is one of the most classic and beautiful yoga styles
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It has a lot of efficacy and effect, and is of great benefit to health
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Improve the coordination ability of the limbs
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Bow exercise can soften the spine, extend the front of the body, expand the chest, flex the shoulders and strengthen the strength of the limbs
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It can help us improve our body’s ability of coordination and control
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● help us lose weight and shape
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Bow can exercise legs, back and arms, improve muscle lines, and have the effect of lifting buttocks and beautifying buttocks
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Bow can also eliminate the back of the waist fat, effectively help us reduce the back and buttocks of excess fat, let us become thin and slim
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● It can massage abdominal viscera, enhance digestive function, improve the function of liver, kidney and bladder, treat constipation and diabetes, improve endocrine function and pancreas
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For female friends, can also improve menstrual disorders, menstrual pain and other symptoms
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03 bow practice to improve temperament, practice wrong hurt waist bow by the majority of yoga enthusiasts of all ages, but want to do this posture, need to pay attention to a lot of points
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It’s very easy to get hurt if you don’t work properly when practicing this posture
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Practice method of bow style step 1: Prone, face down, abdomen close to the ground, exhale, bend knees; Step2： Stretch your arms backward, holding your left ankle with your left hand and your right ankle with your right hand; Step3： Inhale, lift your knees off the ground and pull your legs up off the ground; Step4： Pull the chest off the ground, lift the chest up, and extend the shoulders backward; Step5： The arm and hand move like a bow string to draw the body into a bow; Step6： Exhale, raise your head and lean back as much as you can; Step7： Do not support the ground with ribs or pelvis, only the abdomen supports the whole weight of the body; Step8： When raising the legs, do not close the knees together, because if the knees are raised together, the legs cannot be raised to a sufficient height; Step9： When the legs are fully extended, the left and right thighs, knees and ankles should be as close as possible; Step10： Hold for 20-60 seconds, exhale, retract in turn, and relax
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Right and wrong comparison of bow Relax your shoulders and don’t strain your neck; ◆ Your hands should hold your ankles, not the tips of your feet, and keep your shoulders away from your ears; ◆ When lifting your chest and legs off the ground, don’t open your knees too wide
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Keep the distance between your knees the same width as your hips
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What should I do if I want to do a beautiful bow? It’s a beautiful posture to do a good bow, but some people’s bows always make people feel a little nondescript
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Today, Xiaobian will bring you a set of gradual bow warm-up method, which can make your bow more full after practice! 01 Cobra – prone, legs open, hip width, instep taut- Hands on both sides of the chest- Push the floor with both hands, lift the upper body and extend the spine- After 10 breaths, it will return to normal
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02 Bridge- Lie on your back with your legs shoulder width apart – bend your knees and step on the ground- Push the hips up with both hands, and keep the thighs stable- Release your hands and hold your ankles- Thigh force hip up, chest to find chin- Keep breathing for 10 times and restore
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03 camel – kneel on both knees, hip width- The thighs are perpendicular to the ground, and the hands touch the heels backward- The chest extended and bent backward- After 10 breaths, it will return to normal
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04 half bow – prone, right hand back to grasp the right ankle- Push the floor with the left hand and pull up the upper body with the front of the thigh- Keep breathing 10 times and repeat on the other side
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05 use the yoga belt to assist practice – prone, bend the knee and lift the leg, put the yoga belt on the ankle- Grasp the yoga belt with both hands and exert force at the front of thigh- Pull up the upper body and keep breathing for 10 times- Grasp the yoga belt with the right hand, support the ground with the left hand and pull up the upper body- Keep breathing 10 times and repeat on the other side
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Finally, enter the bow, try to practice bow is not more beautiful than before full? Address: No
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88-89, Lane 5469, Hunan Road, Pudong New Area, Shanghai
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Tel: 021-58220382.
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