What round shoulders do we see on the road now? Humpback? More and more, because mobile phones and computers make us lower our heads most of the time, which will make us feel more comfortable, but at the same time, the stakes are coming, and the changes in body shape make us miserable.

In fact, proper exercise will change us, but many office workers are too busy to go to the gym to participate in physical exercise. So today we will mainly talk about how to practice back at home with bare hands. This kind of back training does not mean how many muscles can be developed, but more functions are to change our body shape and relieve our back pressure.

1 push-ups

We need a yoga mat to do this. First of all, we should lie on the yoga mat. Then, as shown in the picture, put your arms back tightly and feel your shoulders. Squeeze? The abdomen clings to the yoga mat, and the upper body stands back as far as possible. At the same time, keep your legs and abdomen close to the yoga mat.

Step 2 stand aside

To this end, we also need to bend over the yoga mat. As shown in our picture, we need to lift one leg and arm at the same time, and then stand up. Don't leave the ground with your other leg when standing, and keep your abdomen close to the ground. Don't raise your body with your hands and feet, that is, raise your left leg and your right hand at the same time. Stand up for ten seconds, then switch to the other side and try to hold on.

Step 3 stand up+bend over

Doing this action is to add a tilting action on the basis of standing up. Like our previous moves, we need to lie on the yoga mat. We have to do a standing action first, which is different from our previous standing. When doing this while standing, our abdomen doesn't need to be close to the ground, but our legs still need to be close to the ground. After five seconds, the position of our legs and hands will not change. We just need to bend our knees, straighten our arms and change direction, and move our abdomen as close as possible to our thighs.

Step 4 erect

When doing this action, our bodies need to stand up, our legs are separated, our front legs need to be vertical to the ground, and our rear legs need to be straight, so that our hips, back and head keep a horizontal line. As shown in the picture, we extend our hands upward from our legs and feel the tension on our backs. Our arms always keep straight and move in a horizontal arc.

When one side is finished, do you need to change the other side to do this action to save your back? Stress? This action can effectively stretch the muscles of our legs, hips and back. Putting this action at the end can not only exercise the back, but also be used as a stretching action.

It won't take us a few minutes to do this action, but the effect is far worth it. If you come home from work and have a rest after dinner, you might as well spend a few minutes watching TV and listening to music, and do a set of training exercises like this, and your back will feel very relaxed.

Although this kind of training action is not as intense as the training in the gym, and it can't exercise beautiful and powerful muscles, it is a good action that we can practice at will in our daily life, and it is also a good training action for relaxing our back at ordinary times. Everyone can put on your yoga mat and experience simple but rough back training with their bare hands.