Yoga with beautiful shoulders and backs, with the growth of age and the influence of bad living habits, many people's shoulders become more and more stiff and thicker. What follows is that the posture is getting worse and worse, and the whole person looks very poor and particularly old. Let's share the beautiful yoga movements on the shoulders.
Beautiful shoulder and back yoga movements 1 1, cobra pose.
Lie prone, feet apart, hip width apart.
Put your hands on both sides of your chest and on the inside of your elbows.
Inhale, raise your head and hold your chest out.
Exhale and keep your shoulders away from your ears.
Look forward sideways and keep breathing for 5-8 times.
2, cross balance type
Kneel at the four corners, hands shoulder-width apart.
Legs are hip width apart and perpendicular to the ground.
Inhale, lift your left leg and don't turn your hips.
Right hand straight forward, thumb up.
Keep breathing for 5-8 times and practice on the other side.
3. Inclined plate
Lie on your stomach with your hands on your chest.
Inhale and hook your toes back, exhale and push your hands to the ground.
Abdomen in, legs straight, heels backward.
Head, shoulders, hips, knees and ankles are on the same plane.
Look forward sideways and keep breathing for 5-8 times.
4. Down dog style
Lie prone on the mat and put your hands on your chest.
Exhale, toes hook back, hips up.
Keep your hands straight, your back extended and your ischium raised.
Push back the thigh root, straighten your knees and land your heels.
Look at your navel and keep breathing for 5-8 times.
5. Phantom chair variant
Stand in a mountain style, feet together, feet outside parallel.
Cross your hands, put your fingers behind your body and lie upright.
Exhale, bend your hips and knees, and sit back and down.
Chest out, abdomen away from thighs.
Hands up and back, as far away from your hips as possible.
Keep breathing for 5-8 times and recover.
Beautiful shoulder and back yoga moves 2 1, cow face pose
This pose opens the front of the shoulders and armpits.
When your shoulders are tight, you should use a yoga belt.
Note that the left scapula sinks and the left elbow opens outward.
Turn your right shoulder outward and lift your elbow upward.
Finally, don't bow your head.
2. Eagle arm
This pose mainly stretches the outside of the shoulder.
Simply sit with your hands intertwined.
Elbows should be lifted up away from the chest.
Abdominal adduction of lumbar spine
Shoulder sinking
Step 3 put your hands behind your back
This pose stretches the front of the shoulder.
Here, the palms and heels are close together and the elbows are pushed inward.
Shoulder blades should sink and contract, and fingertips should extend upward.
If you really can't put your hands together, you can make a fist with your hands, and other points remain the same.
Shoulders don't become stiff in a day, so it doesn't take a day or two to open shoulders. Besides practicing every day, we should also pay attention to maintaining correct posture and forming good habits.
Yoga moves, beautiful shoulders and backs, Step 3: Exercise.
The back will affect a person's figure, so the shape of the back is an important embodiment of a person's temperament. If you want to have a beautiful back, the first step is to get rid of fat and fat on your back through exercise. Do these two stretching aerobic exercises together, which can optimize your thick back into a thin back.
① Sit forward and bend.
The first exercise is called sitting forward. When sitting forward, we need to take a sitting posture, straighten our legs, keep our upper body as close as possible to our lower body, and touch our toes as much as possible with our hands. I recommend you to 1 do 3 to 4 groups, 1 do 20 to 30 groups. 1 needs to be held for more than 15 seconds.
② cobra pose.
The second exercise is a yoga exercise called cobra pose. When we are doing cobra pose, we need to lie face down, bend our elbows, keep our hands close to the ground, slowly lift our upper body with the help of the upper body, and keep our upper body posture. I recommend you to 1 do 3 to 4 groups, 1 do 20 to 30 groups. 1 needs to be held for more than 15 seconds.
diet
If you want to help your body stay in shape, you must manage your diet through a reasonable diet. If you want to manage your diet, we need to pay strict attention to these two points and let everyone know.
① Control dietary calories.
The first point is to help you manage your calorie intake by controlling the calories in your diet. A normal person's daily calorie intake is above 1800 calories, but the daily calorie intake of people who lose weight needs to be controlled within 1500 calories. We can help ourselves to control calorie intake by eating fewer meals, eating more foods rich in dietary fiber, drinking water before meals and eating more low-calorie foods, thus helping ourselves to lose weight.
② Eat more protein.
The second point is to eat more foods rich in protein. Eating more foods rich in protein can not only help to decompose fat, but also improve satiety, thus promoting the body to lose weight smoothly. Besides, we can supplement protein after exercise, and also help the body to repair and effectively improve the muscle content.
Living habits
The third step is to help yourself improve your appearance and have a slim figure through living habits. Here, I have prepared 2 o'clock for you, and then I will tell you.
Refuse to sit for a long time
The first point is to refuse sitting for a long time. Sedentary is the first killer of appearance and health. Sedentary is not only easy to cause fat accumulation in lower limbs, but also easy to cause thrombosis in lower limbs. In severe cases, it may even cause bone deformation in both legs. Reducing sedentary can prevent obesity of lower limbs.
② Reject bad sitting posture.
The second point is to refuse bad sitting posture. As the old saying goes, when we sit, we need to adopt a good sitting posture: straight head, flat shoulders, relaxed shoulders and straight back.