The following poses are difficult to match. You can choose the pose you can do according to your ligament condition, and you can improve your round shoulder by sticking to it for half an hour every day!
1. Tiger variety
Tiger change is an action to change posture on the basis of tiger style. Compared with the tiger style, the difficulty coefficient of tiger change is greater.
Tiger transformers can stretch the spine, make the spine fully active and relieve back pain. The most important thing is to reduce the fat in the hip and thigh areas, while shaping the hip and back lines.
1, exhale. Enter the yoga kneeling position, with your legs shoulder width apart, your calves and feet close to the yoga mat, and your hands naturally droop to support your body. Look at your fingertips. Stretch the spine.
2. Inhale, push down the lumbar spine to form a groove in the waist; Lift your left leg, straighten back, look up, look obliquely above, lift your chin, and stretch your neck to lock your throat.
3, exhale, continue to raise your legs, straighten your knees, raise your right hand and hold your left leg to form a leg arch. Open your shoulders and hold the yoga mat in your right hand.
4. Slowly recover the movement, cooperate with breathing, complete the movement for 5- 10 times, and change sides.
2. Hanuman back bend
Hanuman hip-lifting exercises have a good effect. If you add a back bend, it is the shoulder and neck movement, which can relieve the muscle tension in the legs and shoulders and let the body get the best stretch.
1. Enter in a kneeling position, kneel on the yoga mat, and put your hands at your sides naturally.
2. Knee up, right leg forward, left leg backward. Exhale, try to open your hips, press your body on the yoga mat and straighten your legs. Put your weight on your hand.
3, Hanuman style is very difficult, so practitioners need to practice every day, lacing, once the legs can be straight, hips can also sit on the ground, you need to raise your hands and cross your hands on your chest to maintain balance. Hold this position 10-30 seconds and breathe normally.
4. Advanced exerciser: You can raise your hands above your head, stretch them upward, and keep your palms together to keep balance. This can stretch the legs extra and relieve the tension in the back.
5. Or bend back, holding the ankle of the hind foot with both hands. Hold on for 30 seconds, and you can get up and rest.
3. Gluteal bridge variant
Hip bridge exercises to improve the best posture of round shoulders can not only improve round shoulders, but also eliminate excess fat in waist, abdomen and buttocks. It can be said that it is easy to learn and it is good to practice more.
1, lie flat on the yoga mat, put your hands on your sides, palms down, and ensure that your heels, hips, shoulders and back of your head can fit the yoga mat.
2. Bend your knees, step on the yoga mat with your feet, lift your hips, let your hips droop, support your body with your shoulders and elbows, and point your head to the ground.
3. In the advanced stage, one leg can be lifted vertically upward, the shoulder is suspended, the head and elbow support the first half, and the other leg stands on tiptoe to support the second half. Hold on for 30 seconds, you can change sides.
4. Practice 5 groups of left and right legs, and you can choose to rest in a corpse.
Losing weight can't be achieved by lip service. No matter what the posture problem is, it is the same if it needs to be changed. Only by persisting can we see spring. Practicing for half an hour every day will not only improve the round shoulders, but also improve the flat buttocks! !