Recently, many fans have commented that with the growth of age, the back is getting thicker and thicker, showing the “aunt” temperament
.
Especially in summer, people dare not wear clothes that are a little tighter Today, yoga people compiled a set of back Yoga sequence, if you don’t want to be a woman, then this set of back Yoga sequence is particularly suitable for you! Let’s practice now! Action 01: lie prone on the yoga mat, with instep close to the ground, hands in L-shape, core tight exhale, elbows up, inhale to restore with breathing, keep dynamic exercise 12 times
.
Action 02: lie prone, feet apart and hip width, inhale preparation, exhale, elbows up 5 times, core tight, shoulders relaxed, away from ears 5 times as a group, with breathing exercise 3 groups of action 03: prone, double Shoulder and forehead off the ground, instep close to the ground, inhale, arm straight forward, exhale, bend elbows down with breathing, keep dynamic exercise 12 times
.
04
.
Prone, bend elbows, hands up, inhale preparation, exhale elbows down for 4 times, pay attention to shoulder blade adduction, look for heels down, practice 3-5 groups, pay attention to core tightening
.
05
.
Prone on yoga mat, toes toward the outside, hands flat Lift, thumb up, exhale, retract the core, lift hands off the ground, feel chest open, shoulder blade inward, inhale, restore, dynamic exercise 12 movements 06, prone, start from action 05, inhale, ready to exhale, raise hands up, fast dynamic exercise, pay attention to hip line expansion, shoulders relax with breathing, dynamic exercise 10 groups of movements 07, prone, hands straight forward, slightly wider than the shoulder Stretch the spine, exhale and breathe, raise hands up, inhale, restore neck relaxation, dynamic exercise level 12 08, keep exhaling in the preparatory position of action 07, lift hands up for 10 times, pay attention to shoulder relaxation and sinking, core tightening 09, keep prone on the yoga mat, core tightening hands, bend elbows downward, exhale in the letter W-shape, chest off the ground, elbows inhale upward, Restore, dynamic practice 12 movements 10, yoga_ 11
.
Lie prone on the yoga mat, exhale with both hands on both sides of the buttocks, tighten the core, inhale with both hands and legs off the ground, restore, exercise 10 times
.
12
.
Keep in the preparatory position of action 11, inhale, extend, exhale and retract Close the core, lift both legs off the ground, and the lumbar spine extends for 3-5 breaths
.
Reduce prone action 13
.
Kneel on the mat
.
The knees are vertical to the hip with the same width thigh, the toes are hooked back, the hands are lifted to exhale, the abdomen is closed, and a section of the spine is rolled down to the dog type, extending the spine, extending the chest downward arm, stopping 5 breathing to exit from the small dog type, slowly reducing the kneeling position and suction Lift your arms up, exhale, bend your elbows down, fold them in front of your chest, and stay for 3-5 breaths
.
If you accumulate too much fat on your back, it’s not good-looking from a physical point of view
.
From a health point of view, it will block your back meridians, which is not conducive to your health
.
Therefore, women must practice their back! Disclaimer: the text and pictures are from the Internet
.
They are only for learning and communication
.
They do not have any commercial use
.
The copyright belongs to the original author
.
If you have any questions, please contact us for deletion
.
If you like it, don’t forget to watch it.
.