Back fitness can't be bought by simple diet. It must be shaped by long-term fitness to make our muscles firm, smooth and elastic. Through these exercises, we can also alleviate the pain caused by a day's work. Sitting in front of the computer and playing mobile phone for a long time has caused great pressure on the body. By doing these actions, we can relax our bodies and make blood circulation smoother.
1. Folding undulation
First, prepare a mat and spread it out on the floor. Then we lie on the mat and face the mat, with our hands forward and palms down. Use the strength of the waist and abdomen to drive the body to turn up, and at the same time lift both hands and legs together.
When doing this action, try to do it to the maximum extent, so as to maximize the exercise effect. Mainly to exercise our back muscles and increase the endurance effect of back muscles. Make a group every 25 times and do 3 groups every day.
After finishing one group, adjust your breath, relax on the mat, and then move on to the next group.
Rotate left and right.
Sit on the cushion with the soles of your feet close to the ground, clench your fists with both hands, tighten your abdomen, and keep your upper body legs rotating from side to side. This action is mainly to exercise the muscle lines on the side of our shoulders and back, and to shape the shoulders and back through the squeezing force of the waist and abdomen.
During exercise, keep your body straight and your abdomen taut, and stimulate your shoulder and back muscles to the maximum. Make a group every 25 times and do 3 groups every day. After finishing one group, adjust your breath, relax on the mat, and then move on to the next group.
Bend over and swim
We all know that swimming is a particularly good sport, but due to the cold weather in winter, the time in the stadium is limited, so we can't play games and sports often. The purpose of the movement is to imitate the swimming posture, lie flat on the mat, spread your limbs and swim back and forth.
This action mainly exercises the muscles in front of our shoulder blades and shoulders, and also exercises and stretches our limbs. What we should pay attention to is to keep the limbs coordinated and try to let the limbs receive the same exercise at the same time. Make a group every 25 times and do 3 groups every day. After finishing one group, adjust your breath, relax on the mat, and then move on to the next group.
Alternate kicking
Kneel on the mat and relax, with your back parallel to the ground and your thighs vertical to the ground. Put your hands vertically on the mat with your head slightly down.
Extend your right hand forward and kick your left leg backward at the same time. Keep your back straight so that your arms and legs are on a horizontal line. This action is mainly to exercise the muscles inside our back, and it can also improve the pressure on the lumbar spine and make the body more relaxed. Make a group every 25 times and do 3 groups every day. After finishing one group, adjust your breath, relax on the mat, and then move on to the next group.
Stick to these movements for a month, bid farewell to your short and fat self, and win a thin back and slim shoulders. When doing these movements, try to stretch as much as possible, and try to make every movement coherent and standard.
At the same time, we should slowly change the bad sitting posture and hunchback and neck-shrinking behavior in daily life. Take out 1 hour every day to complete the whole exercise. Be careful not to do fitness exercises immediately after meals, which is easy to indigestion. At the same time, we should develop good work and rest and eating habits, so that our exercise effect can reach the goal fastest and best.