Teach you to shape a gentle and lovely back. A woman's face is given by God, and a woman's back is shaped by herself. Some people say that "a woman's back is a sexy hill", and a gorgeous back is definitely a heavyweight in temperament elements. Let's share 8 minutes to teach you how to shape a gentle and lovely back.
8 minutes to teach you how to shape my graceful back 1 cat and cow modeling;
1, kneeling position, hands on the ground, shoulders perpendicular to the wrist, hips perpendicular to the knee.
2. Inhale, push forward, and at the same time arch your back backwards, hold out your chest, your shoulders, waist and back are curved, and your hips are facing the sky, which is a cow.
3, the legs are relaxed, the body does not move, exhale, and at the same time the back is lifted up and the abdomen is slightly contracted. This is cat style.
You can do it six times in the order of cows and cats. Each time you do it, you can slightly increase the range of action and keep breathing normally during the whole action.
Bridge type:
Efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curves and tighten buttocks.
1, supine posture, legs bent together; 2。 Slowly straighten your waist, abdomen and buttocks, and slowly lift your heels off the ground, so that your thighs are in line with your upper body. Keep breathing for 5-7 times.
Leg extension:
1. Lie on your back and inhale. After putting your arms over your head, take one or two breaths, exhale, and slowly lift your feet at an angle of 30 degrees to the ground.
2. Breathe normally, hold this position for 20 seconds, then exhale, lift your legs, and make an angle of 60 degrees with the ground. Breathe normally and hold this position for about 20 seconds.
3. Exhale, lift your legs to be perpendicular to the ground, breathe normally, keep this posture for about 40 seconds, exhale, slowly put your legs on the ground, don't twitch or bend your knees suddenly, relax and rest, and then do this action several times.
Butterfly style:
1. Prepare a yoga pillow, yoga stretching belt, blanket or thick towel. Sit in a sitting position first, stick the soles of your feet together, and fix the pelvis and feet with a bandage.
2. The yoga pillow is close to the lower back, press your hands backwards on the yoga pillow and lie back slowly, with a blanket or thick towel under your neck.
3. Hands naturally hang down at your sides, palms up and shoulders open, your body is completely relaxed and you have a good rest.
Cobra pose:
1, belly on the ground, legs together straight, feet up, palms on the floor on both sides of your chest, fingers together pointing forward, arms close to your sides; Put your forehead on the floor, close your eyes, relax your whole body, especially below the waist, slowly lift your head, neck, shoulders and chest upward, and stretch your back muscles upward without exertion;
2. Hold your body with both hands, with your pubic bone attached to the ground, with your navel 3 cm off the ground, not too high, and hold 10 for 20 seconds. When you return, bend your head forward slowly, lower your upper body slowly, stick it on the ground, stick your forehead on the floor, and relax your lower back muscles.
3. Inhale when the upper body is lifted, breathe normally when it is kept, and exhale when it returns.
8 minutes to teach you to shape my gentle and graceful beauty back 2 beauty back exclusive sports.
Because back muscles are difficult to use in daily life, it is easy to cause muscle relaxation and fat precipitation. Therefore, you should use back exercises to train yourself on weekdays.
The principle of back exercise is "low load and high repetition", just like the simplest "chest expansion exercise". The intensity need not be too high, but the number of repetitions should be enough. When the back muscles feel warm, the exercise effect will be achieved.
In the popular yoga, many postures are specially designed to exercise the back and spine, such as cat pose and cobra pose. As the spine becomes softer, it will look taller and younger.
Daily maintenance project
Your whole body, except the soles of your feet, is the thickest stratum corneum on your back, so your circulatory metabolism ability is weak, and old waste keratin combined with oil can easily accumulate to form acne.
Therefore, it is necessary to thoroughly clean the back, use a gentle body cleaning product with sufficient cleaning power, and thoroughly remove the old waste keratin with a body scrub product every week. Choose a body lotion with strong moisturizing power and no oil to moisturize the back skin. The rich texture of hand cream is not suitable for the back.