Shape the back curve
Scheme:? Standing posture? 3+ 1? (Strengthening and Stretching)
? Sitting posture 3+ 1
Standing posture: double-angle torsion
Target parts: back, waist and leg muscles.
Function: Strengthen the training of target muscle groups, relieve back pain, relax shoulder joints, establish leg stability, balance leg strength and flexible joints.
? Requirements: Don't shift your hips when standing upright and bending sideways, put your hands under your shoulders and roll sideways as far as possible in the direction perpendicular to the ground.
Practice mode
1. Spread your feet three times the shoulder width, hold your hips with your hands, slightly raise your hips, exhale, tuck in your abdomen, hold your chest out, sink your shoulders, and straighten your back.
? 2. Keep your hips straight, don't shift, press your upper body forward until it is parallel to the ground, your back is sunken, your right hand is under your shoulders, and you are straight down.
? 3. Hold your hips with your left hand, keep your hips upright, turn your body into a plane, turn left slowly, and keep your shoulders level.
? 4. Each group keeps practicing for 30 seconds.
Triangular rotation type
Target parts: legs, back muscles, buttocks.
Function: Strengthen back strength, enhance hip stability, adjust leg shape and pelvic area problems, and improve shoulder and neck problems, such as rich bag and round shoulder hunchback.
? How to practice:
1. Preparation for lateral stretching of limbs
2. Keep your hips straight, move your upper body to the right, tuck in your abdomen, tuck in your ribs, fold your upper body down to the right, keep your arms and shoulders level, and touch the ground with your right hand down.
? 3. Each group holds for 30 seconds.
Right angle type
Training site: shoulder and neck, front and rear thigh muscles.
Its function: stretch hip lines, strengthen back and shoulder and neck muscles, and stimulate axillary and cervical lymphatic system.
Training mode: 1. Yamagata preparation
2. Feet should be shoulder width apart, knees should be slightly bent, and knees should not exceed toes. Hold your hips with your hands, tilt your hips slightly, fold your upper body forward to be parallel to the ground, close your shoulder blades, sink your shoulders and abdomen.
3. Training time, 30 seconds for each group
Stretching: the wind blows the tree.
Training parts: legs, side waist, back and shoulder and neck.
Functions: stretching back muscles, adducting shoulder blades, stretching side ribs, adjusting the shape of shoulder and neck, making shoulder joints flexible, promoting blood circulation of shoulder and neck, training body balance, improving attention, and improving insomnia and constipation.
? Practice: 1. Yamagata preparation
? 2. Hands with fingers crossed, palms up, palms up, arms straight. Try to put your arms close to your ears, stand on tiptoe, put your heels together, push your arms straight up and stretch your body.
? 3. Practice in each group 1 min.
?
Sitting posture:
Simplified matsyendrasana
Target parts: back muscles, shoulder and neck, lateral thigh and gluteus maximus.
Functions: Strengthen back muscles, increase flexibility of shoulder joint, improve shoulder and neck problems, soften spine, massage internal organs, enhance kidney function and improve round shoulder hunchback.
Practice method: 1 Sugar cane preparation.
2. The left leg is bent, the left palm is stepped on the outside of the right thigh knee, the sole of the foot is parallel to the right leg, the knees are put in the arms, and the back is straight.
? 3. The fingertips of the left hand touch the bottom, extend to the outside of the right hip, and straighten the arm. Pass your right hand through the gap under the knee of your left leg, tuck your knees backwards, keep your hips still, compact the ground, exhale, tuck in your abdomen, keep your spine upright, and turn the lumbar, thoracic and cervical vertebrae to the left one by one.
4. Keep your shoulders level and look at your left shoulder.
5. Practice time of each group 1 min.
boat form
Practice areas: middle back, lower back, sacrococcygeal muscles, abdomen.
? Its function: strengthen the muscles of middle waist and back, lower back and sacrococcygeal, exercise abdomen, reduce waist and abdomen fat, and relieve various gas problems in abdomen.
? (error: there is no hook foot, and the foot is perpendicular to the ground)?
Practice: 1. Sugar cane preparation.
2. Bend your legs, put your feet together, and make a 90-degree angle between your thighs and calves.
3. The fingertips of the palm are forward, the roots of the palm are placed behind the yoga mat, and the hips are about one palm away from the palm. Straighten your back, tuck in your abdomen and ribs, and sink your shoulders.
4. Keep practicing in each group 1 min.
purvottanasana
Target parts: back area, shoulder and neck, back of arms, back of waist, and muscles behind thighs.
Functions: Tighten the muscles of back, hip, waist and back of thigh, improve hunchback of round shoulder, strengthen the strength of back of arm, stretch the front of body, improve posture and massage internal organs.
Practice: 1. Sugar cane preparation.
? 2. Lie on your back, with your upper body backward, your palms on the back edge of the yoga mat, your fingertips inward, your palms parallel, your arms straight, perpendicular to your shoulders, and your soles touching the ground.
Lift your body, use waist strength to drive your body upward, straighten your legs, exhale and abdomen, open your chest and tighten your hips.
4. Each group keeps practicing for 30 seconds.
Extrusions: bridge types
Location: Middle waist and back, waist and abdomen, rear thigh and hip muscles.
Training function: Tighten the muscles of back, waist, hips and thighs, correct spine, eliminate round shoulders, relieve pain, massage internal organs and promote digestion.
Practice method:
? 1. Lie on your back on the mat, put your hands at your sides, keep your arms parallel, press your feet to the ground, and lift your body up.
? 2. Hold out your chest, exhale, tuck in your abdomen ribs, tighten your hips, stabilize the core strength of your abdomen and push it upward, with your calves perpendicular to the ground.
? 3. Each group keeps practicing 1 min.