Skinny shoulder and beautiful back yoga is easy to accumulate fat on the back, and it is difficult to burn the fat on the back by ordinary exercise and daily consumption. Therefore, if you want to slim your back, you must do some exercises aimed at your back alone. Then, share the thin shoulder and beautiful back yoga below.

Skinny Shoulder Beauty Back Yoga 1 Skinny Back Yoga I: Half Lotus matsyendrasana

As shown in the figure below:

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.

Skinny Back Yoga II: Triangle Rotation

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.

Efficacy: Enhance the extensibility of spine, relieve nerve depression and enhance digestive function. (Note: Don't bend over. )

Thin Back Yoga III: Cat Bow Back Style

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.

Efficacy: soften the neck, shoulders, back and waist spine; Nourish female reproductive system, relieve dysmenorrhea, correct leucorrhea and irregular menstruation;

Conducive to uterine reset and postpartum recovery;

Promote digestion; Improve blood circulation; Eliminate excess abdominal fat.

Shoubei Yoga IV: Fish Style

1, lie flat with your legs together and straight.

2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.

3, arms straight, folded, feet lifted off the ground at the same time.

Efficacy: relax hip joint and stimulate endocrine gland secretion; To get rid of abdominal diseases, constipation should be done after drinking three glasses of water;

Regulate thyroid gland and pituitary gland, and promote the normal development of the body; Correct hunchback, irregular menstruation, hemorrhoids and eliminate tension.

Thin Back Yoga V: Side Angle Stretching

1. Stand with your feet open for 90 cm, inhale, and stretch your hands to your sides.

Exhale; Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.

2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.

3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.

Efficacy: supply and nourish the spine and spinal nerves, and increase the blood supply to the back and spinal nerves by twisting posture. It can also relieve arthritis pain and sciatica;

Strengthen the nourishment of ankles, calves, knees and thighs; Reduce waist fat.

Skinny Back Yoga VI: Cobra Twist

1, prone on the ground, hands and palms flat on the floor at both sides of the chest.

2. Inhale, stretch your arms and lift your body until your arms are completely straight.

Exhale, turn your head to the right and look at your heels.

Inspiratory decrease, expiratory reverse inspiratory decrease

Exhale slowly downward.

Efficacy: Enhance the elasticity and flexibility of the spine, especially the upper and middle parts of the back. Increase blood circulation of spine and spinal nerves, and stretch neck and shoulder muscles.

At the same time, it is especially beneficial to intestinal organs and abdominal organs.

Thin Back Yoga VII: Simplifying Spine Torsion

1, sit with your legs straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.

2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.

3. Exhale and turn the trunk back to its original position; Switch to the other side.

Efficacy: Soften the spine and relieve the pain of neck, back, waist and buttocks; Relax the shoulder joint and increase the range of motion; Abdominal organs are nourished and strengthened to promote digestion.

Thin back yoga 8: Shoulders erect

1, lie on your back, legs together, hands at your sides, palms down.

2. Inhale and lift your legs perpendicular to the ground.

3. Exhale, lift your hips, lift your upper body with your hands and support your back. The upper body and lower limbs are finally perpendicular to the ground, with hands supporting the back and chin against the sternum. Keep breathing normally.

(Patients with thyroid gland, hepatosplenomegaly, hypertension and heart disease should not practice. Menstruation is not suitable. )

Efficacy: Nourish legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply, eliminates psychological barriers and helps to relieve asthma and bronchitis.

Thin shoulders and beautiful back yoga 2 beautiful back yoga movements 1

Get on the ground, put your hands at your sides and keep your head straight. Feet together straight, arms straight, fingers crossed. Inhale, slowly lift your head, upper body and chest, and support your upper body with the strength of your waist and abdomen. The greater the degree of body back bending, the better the effect of thin back. Hold this posture for 10 second, then put down the repetitive action and repeat 10 times.

Beauty back yoga action 2

The starting posture is downward dog posture, the forearm is slowly lowered to the ground, the feet are opened, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Keep the correct posture and breathe slowly for 5 times. Stretch abdominal muscles, back, arms and shoulders.

Beauty Back Yoga Action 3

Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times. Strong shoulder and back muscles.

Beauty Back Yoga Action 4

Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk. Place your right elbow outside your left knee, in front of your body, and exhale. Put your hands together, press the outer thigh with your elbow, and twist your chest as much as possible. Gently stretch your right hip backwards and try to keep your knees parallel.

Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight. Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly. Strong hips, quadriceps and upper back muscles.

Beauty back yoga action 5

The starting posture is downward dog style, and the feet are together to clamp the big toe. Move your right hand to the left to the upper middle of the yoga mat. Turn up 90 degrees so that the body faces to the right, and the right foot touches the ground, and the right foot slightly bends to help the body keep balance. Lift your left arm slowly. Lift it up. Keep the correct posture and breathe slowly for 5 times. Strengthen the muscles of the back and abdomen, and reshape the lines on both sides of the body and arms.

Beauty Back Yoga Action 6

Lie flat with your abdomen close to the ground, then your abdomen close to the ground, lift your upper body, bend your legs close to your head, stretch your right arm backward to grab your right ankle, and then grab the other ankle with your left hand. After grasping the ankle with both hands, try to put your toes together, take a deep breath and straighten your instep as much as possible. Let your toes stretch upward, move your center of gravity forward, and try to force your abdomen instead of your pubic bone. Keep the correct posture and breathe slowly for 5 times. Strong back muscles.

Thin shoulders and beautiful back yoga 3 How to exercise your back

1, practice standing still

Keep your upper body straight and look straight ahead. First touch the ground with one toe, then touch the ground with the sole of your foot, and finally touch the ground with the instep, rolling and standing still. When stepping, your knees are slightly bent and your arms are waved loosely. After 20 steps, slowly stretch your arms upward, raise your arms above your head and then put them down, while paying attention to adjusting your breathing. Preheating time: 2 minutes.

2. Knee exercises

Stand still, slowly raise your right knee to hip height, bend your arm at the same time, raise your arm to shoulder height, elbow outward, and then extend your right elbow backwards. Then return to the starting position, lift your left knee and repeat the action. Pay attention to keep the rhythm steady when practicing this action, and don't pull or stretch sharply. Practice time: 2 minutes.

3, toe touch practice

The upper body is straight, the feet are shoulder-width apart, and the toes are tapped forward in turn. When the left foot steps on the ground, the right arm turns back, and the body's center of gravity slowly shifts to the right leg. Turn your left arm while stepping on the ground with your right foot, and then transfer your body weight to your left leg. Pay attention to enlarge the rotation radian of the arm as much as possible. Practice time: 2 minutes.

4. Pedal exercise

The upper body is straight, the right leg is straight, the left foot takes a big step forward, and the left leg is in a lunge posture. At the same time, the forearm is bent upward, and the big arm is raised to shoulder height and meets in the chest. Then straighten your left leg, step forward with your right foot and spread your arms back. Pay as much attention to the chest and shoulders as possible when stretching your arms. Practice time: 2 minutes.

What actions does the beautiful back have?

1, rolling like a ball. Sit on the yoga mat, bend your legs, put your hands around your legs, arch your back, lean back slowly, roll your body, and then come back. Repeat, you can feel the squeeze and massage the back muscles. You can also straighten your legs and continue to roll. 10 group, just do 3 groups at a time.

2. Swimming on land. Lie prone on the yoga mat, with your head slightly lowered, your toes extended backward, your hands extended forward, your limbs raised, and paddle in the way of swimming. Raise your hand first, then stand on tiptoe, and raise your left hand and right foot at the same time. When you put it down, raise your right hand and left foot at the same time, and alternately draw water with your hands and feet. Do 30 strokes in a group and do 3 groups at a time.

3. train latissimus dorsi. Hold elastic belt with both hands, hold it high above your head, one hand is stable, and the other hand uses your elbow to drive your back to squeeze muscles. I feel the muscles in my back contract when I open elastic belt, and the muscles in my back are the tightest when I pull it to the bottom. Do 10 and continue to do 10 on the other side as a group, and do 3 groups at a time.

4, back fat, wearing underwear will obviously feel the subcutaneous fat layer is very thick. These are usually the reasons for body relaxation, weakened muscle relaxation and increased fat. Holding the chest will lead to hunchback, and the arm will also produce butterfly sleeve. Lack of training in shoulders and back will lead to fat accumulation, so it is necessary to stretch shoulders, straighten back and gradually reduce back muscles and butterfly sleeve. Keep training, have a beautiful back, and your tall and straight figure will come back slowly.

Matters needing attention in back exercise

1, relax the shoulder muscles when pulling down, and don't shrug your shoulders when you recover, which will affect the stress of latissimus dorsi; Don't swing back and forth, always keep perpendicular to the ground.

2. Pay attention to the control of action rhythm. The action is controlled by latissimus dorsi muscle when it is restored, and it is not completely relaxed, which is easy to cause damage to shoulder joint and wrist joint.