Women are greedy and beautiful.
In addition to being s beauty, they also have to be back beauty.
In order to put on that sexy evening dress and make a splash at the party, women are competing to practice the law of beautiful back.
In addition to paying attention to diet, practicing beautiful back yoga can also make you quick.
Learn instant back yoga with Xiaobian and make you the queen of the party! Today, Xiaobian recommends a set of 8-minute back yoga that is easy to learn.
If you keep practicing, you can easily bid farewell to low back pain, burn excess back fat and shape a slim and sexy back.
1.
Cat cow style: 1 Kneel down with your hands on the ground, your shoulders vertically above your wrists and your hips vertically above your knees.
2.
Inhale and push forward.
At the same time, arch your back backward, lift your chest, call your shoulders, waist and back arc, and your hips face up.
It is a cow style.
3.
Relax your legs, keep your body still, exhale, raise your back up and gently contract your abdomen.
It’s cat style.
You can do it 6 times in the order of cow and cat.
Each time you do it, you can slightly increase the action range and keep normal breathing during the whole action.
2.
Bridge: efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curves and firm hips.
Lie on your back with your legs bent together; 2.
Slowly straighten up your waist, abdomen and hips, and slowly lift your heels off the ground until your thighs are in line with your upper body.
Maintain 5-7 breaths.
3.
Leg up: 1 Lie on your back, inhale, stretch your arms over your head, take a breath or two, exhale, and slowly raise your feet at an angle of 30 degrees to the ground.
2.
Breathe normally, hold this position for 20 seconds, then exhale and raise your legs at an angle of 60 degrees to the ground.
Breathe normally and hold this position for about 20 seconds.
3.
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, don’t jerk or bend your knees, relax and rest, and then repeat this exercise several times.
4.
Butterfly: 1.
Prepare Yoga pillow, yoga extension belt, a blanket or thick towel.
First, sit in a sitting position and stick the soles of your feet together, and fix the pelvis and feet with a strap.
2.
The Yoga pillow is close to the lower back.
Press your hands back on the Yoga pillow and lie back slowly.
There should be a blanket or thick towel under your neck.
3.
Put your hands on both sides of your body naturally, with the palm facing upward, open your shoulders, completely relax your body and stay for a big rest.
5.
Cobra: 1 Lie on your stomach on your stomach, with your legs together and straight, the soles of your feet up, put your palms on the floor on both sides of your chest, your fingers together and point to the front, and your arms close to both sides of your body; Put your forehead on the floor, close your eyes, relax your whole body, especially the lower part of your waist, and slowly lift your head, neck, shoulders and chest upward.
Do not use your palms, and stretch your back muscles upward; 2.
Hold your body up with both hands, keep the pudendal bone close to the ground, keep your navel 3 cm away from the ground, don’t be too high, keep it for 10 to 20 seconds, slowly bend your head forward when you return, slowly put down your upper body, stick it to the ground, put your forehead close to the floor, and relax the muscles in the lower part of your back.
3.
Inhale when lifting the upper body, keep breathing normally, and exhale when returning.
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