Back slimming is an effective yoga movement. In daily life, many people will change their body lines by contacting yoga, among which there are many yoga movements to practice the back, but it is necessary to persist in exercising the back. Let's share the effective yoga moves of thin waist. Let's have a look.

Effective yoga moves to lose weight 1

1, sitting posture drop-down

It is essential to sit down and pull down when training the back. For women, pull-ups cannot be completed due to lack of strength. Sitting posture pull-down is undoubtedly the best alternative, and you can control your own weight.

Starting posture: Get ready for the equipment, shake hands with both hands, tuck in the abdomen and hold out the chest, lean back slightly, and close your chin. When pulling down, be sure to keep your body still, don't bend your torso, pull down your back hard, and feel the feeling of tightening your back, holding your chest out and pressing your elbows down; Each group 15~20 times, repeated 3 times.

Key points: keep your forearm from exerting force and don't press your wrist. Regular practice of these waist-thinning movements is an effective yoga movement for waist-thinning.

2. Barbell rowing

Compared with the last sitting posture pull-down training, women's vertical row is a little more difficult, which also requires us to have a slightly higher attitude control ability and shoulder and back strength. But it is also one of the main practice methods to expand the muscle lines of women's back.

Starting posture: the trunk is straight, attached to the front, the hips are extended back, the center of gravity is moved back, and the knees are slightly bent. Hold the barbell with both hands, slightly wider than the shoulders, and naturally droop. Keep your body posture still and pull the barbell close to your body with your back, preferably on your skin. The position where the barbell touches the body is about near your lower chest and upper abdomen. Hold 1~2 seconds after lifting, and then slowly descend to the starting position in a controlled manner. Each group 15~20 times, repeated 3 times.

Key points: on the premise of keeping the trunk straight, lean forward to near level as soon as possible; Avoid forearm participation in sports to prevent injury.

Step 3 Kneel and push-ups

Push-ups are one of the most common fitness exercises, which can be easily performed anytime and anywhere, because most girls are usually afraid to hold their heads up and hold their chests out during adolescence, which makes the pectoralis major muscles not fully stretched, which directly leads to the posture problems of girls in adulthood. But push-ups can play a good role in strengthening pectoralis major and expanding back lines. However, women are physically weak, so kneeling push-ups are the best choice.

Starting posture: prone, with the knee joint as the support point, abdomen closed and arms straight. Keep your body posture unchanged, control your arms to bend and keep your chest close to the ground. Arms support the body. In order to fully stimulate the serratus anterior muscle, the body should be as far away from the ground as possible during the support process, that is, the shoulders should be extended forward when the arms are straight.

Key points: Be sure to tighten the abdomen and stabilize the lumbar spine. Kneeling push-ups are easy to hurt your knees, so it is best to wear knee pads or put a towel under your knees when exercising. Regular practice of these waist-thinning movements is an effective yoga movement for waist-thinning.

4. Level improvement

Time: 2 minutes

Exercise parts: shoulders, chest muscles and arm muscles.

Action decomposition:

Feet shoulder width apart, toes forward, knees slightly bent. Hold the dumbbell in both hands and put it on your lap. Exhale slowly, raise your hands to shoulder height and palms down, and keep this action. Then inhale and slowly lower your arm by a third. Pay attention to repeat the action slowly.

Tip: To prevent sports injuries, keep your neck muscles relaxed when you lift dumbbells with your arms.

Back slimming effective yoga action 2 back yoga to create a beautiful back curve.

One and a half Lotus matsyendrasana

1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.

2, exhale, the left arm stretches forward, the left hand grabs the toe of the right foot, the upper body turns right, the right arm is behind, and the right hand hugs the left side of the waist.

3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.

Second, the triangle rotation type

1, stand naturally with your feet apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.

2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.

3. Stretch the shoulder and scapula 10~30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.

Third, the cat arched back type

1, kneel, lift your hips, kneel on the ground, sink your waist, and support your hands shoulder width.

2, inhale, look up, abdomen, abdomen, hips up. Hold for 5~ 10 second.

3. Exhale, bow your head, arch your spine and arch your back for 5~ 10 seconds.