1, folding motion
Prepare a yoga mat, lie flat on it, and then lift your arms and feet at the same time, mainly with the strength of your waist and abdomen, and repeat for 20 times.
2. Rotate left and right
Sitting on the yoga mat with your hips, your legs naturally bend, your feet touch the ground, and your body is at a 90-degree angle with your thighs. Lift your arms, fold them 90 degrees in front of your chest, and exercise your back muscles and waist and abdomen muscles.
3. Flap your feet
This operation is similar to the operation 1. The abdomen focuses on an e-commerce, the forehead is slightly raised, and the hands and feet are alternately slapped, just like the freestyle stroke.
4, waist and abdomen bending
Hold a small pound dumbbell or a small bottle of mineral water in both hands, spread your feet shoulder-width, then bend the dumbbell with the strength of your waist and abdomen and hang it on the ground. 1 group repeats 20 actions.
Step 5 kick alternately
Kneel on the yoga mat, support your arms on the yoga mat, and alternately kick and lift your arms. Lift your left arm and kick your right leg backwards, keep it on the horizontal line for 2 seconds, then lift your right arm and kick your left leg backwards for 2 seconds, which is a group action.
6. Open and close your arms.
Spread your feet slightly wider than your shoulders, and bend over to open and close your arms. At this time, it is best to hold a small dumbbell or a small mineral water bottle in your hand.
7. Yoga ball assist
It's convenient to have a yoga ball at home. Lie on the yoga ball with your feet on the ground, do sit-ups with your hands on your head, and open and close with the strength of your waist, abdomen and back.
8. Left and right rocker arms
Prepare a football or ball, spread your feet wider than your shoulders, hold the yoga ball in your arms and swing it left and right, with 20 in a group.
Extended data:
As the saying goes, "an inch thinner back leads to a long life of ten years", which shows the importance of maintaining the back. From the perspective of western medicine, there is a spinal cord in the spine, and nerves branch from the spinal cord and spread all over the body. The brain directs the activities of the whole body through the spinal cord and neural network.
From the perspective of traditional Chinese medicine, the Du meridian is in the middle of the back, and the Du meridian is full of yang. On both sides of the back are the parts where the bladder meridian circulates, and the bladder meridian has the most yang, which is contrary to the kidney meridian, so the kidney controls water, so the water and liquid in the main bladder meridian are metabolized.
The bladder meridian is also closely related to other viscera, such as lung fat, Jue Yin fat, heart fat, diaphragm fat, liver fat, bile fat, spleen fat, stomach fat, triple energizer fat, large intestine fat and so on. The so-called "Shu" is the point of infusion and infusion, which plays an important role in maintaining and treating viscera. From this point of view, the back is the big hub of the whole body's qi and blood operation.
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