As the saying goes, "back is one centimeter thick, and people are three years old." This is undoubtedly a major blow to women. In today's fast-paced era, women have been sitting for a long time, resulting in poor blood circulation, thicker and thicker fat accumulation on their backs, and they look bloated as a whole, and they are several years older in an instant. This is something that girls can't stand, right? Want to bid farewell to the tiger's back and regain the girl's heart? Then practice with Bian Xiao!
1, down dog type
The difficulty coefficient of this pose is relatively small. Regular practice of this pose can exercise back muscles, tighten back lines, correct bad postures such as hunchback, shape the body, and help improve the digestive system and relieve back pain.
A. Stand in a mountain style, with your feet open at hip width, your knees straight, your waist straight, and adjust your breathing.
B raise your hands above your head and stretch upward until they are perpendicular to the ground. Open your shoulders and slowly bend your upper body forward until your hands are on the ground.
C Keep your legs straight, keep breathing evenly, keep 10-20S, return to the standing state, exhale, and repeat the above actions for 3 times.
2. Back bending type
This pose can stretch the back while exercising the flexibility of the spine, eliminate the fat that the back wants, shape the body, and also help promote blood circulation and improve the digestive system.
A. Stand in the mountain style, with legs together and straight, chest out and abdomen in, palms inward and naturally placed on both sides, and adjust breathing.
B raise your hands above your head, put your palms together, stress your waist, and slowly bend your body back to the limit.
C. Stretch the spine, tilt your head back as far as possible, keep your upper body parallel to the ground as much as possible, and keep breathing evenly 10-20S.
D. Return to Yamagata, exhale and repeat the above actions for 3 times.
3. Pyramid style
Pyramids can effectively eliminate excess fat in the legs and shape the legs by stretching them. Holding hands backwards helps to eliminate back fat and improve shoulder stiffness.
A. Stand on the ground like a mountain, with your legs about 3 feet apart, hold your head high, tighten your abdominal muscles, and adjust your breathing.
B, stretch your hands backward and put them together on your back, inhale, and bend your upper body forward until your head touches the ground, and your hands are naturally open and parallel to the ground.
C. Keep your legs straight, keep your feet close to the ground, and stick to the above actions 10-20S.
D. Return to Yamagata, exhale and repeat the above actions for 3 times.