Everyone should be interested in flat support, but remember two things:
1. Don't collapse, or you will have backache.
2. Stand up and don't shrug your shoulders, otherwise the trapezius muscle will get bigger. This action can mobilize the muscles of the whole body, especially the strength of the abdomen. Long-term exercise can quickly tighten the abdomen and create a vest line.
Swan stretch: 1 min or so.
Bend your front legs to the ground, straighten your rear legs to the ground, and raise your hands above your head.
This action can stretch the muscles of the whole body, especially the sides of the waist and the upper arm. Regular practice will make the waistline clearer and the arms thinner.
Down dog style: hold 1 min.
Try stepping on the ground with your heel. If you can't step on it at first, you can bend your knee slightly, then step on it and feel the stretch on the back of your calf.
This action can not only make the calf thin and straight, but also promote the blood circulation of the face. Girls with spots can practice this action more.
Lion style: hold for 2 minutes.
Bend your arms 90 degrees, prop up your upper body, and feel your abdominal strength with your legs close to the yoga mat.
Never shrug your shoulders, or the trapezius muscles will get bigger and bigger ~ ~
This action can exercise the waist and abdomen well, and it can also relieve back pain and expand the clavicle.
Riding style: 1 min or so.
The whole hip should sink as far as possible, and feel the tension on the outer side of the front leg and the front side of the rear leg.
This action can increase the width of the false hip, which is one of the actions that pear-shaped girls must practice.
Big cat prone position: keep it for 3 minutes
Stretch your hands forward to the farthest, with your calves and feet on your back, move your body's center of gravity back to the ground vertically, tighten your abdomen and push up hard to tilt your hips; Press your shoulders down to make your arms feel stretched. This action can open the chest well, improve the hunchback with round shoulders, and visually achieve the effect of thin shoulders and thin back quickly. Long-term practice of this action can relieve constipation.
♀? Girls, you want vest line, small waist line and chopsticks legs ... Let's practice quickly.