Thin back yoga moves side twilight, bridge, triangular rotation, side support, rabbit-style and eagle-style and so on.
First, the side twilight
Stand with your feet together, inhale, bend your knees slowly and squat and lift your hands over your head to a twilight pose.
2, the right elbow around the front of the body on the left knee and exhale, his hands together, with the bottom of the elbow to the outside of the thigh and the chest to the outside to reverse.
3, gently stretch the right hip back and try to keep your knees parallel to maintain the correct posture and do 5 times to breathe a soothing, hard feet and inspiratory feet, slowly lift the back, the posture Revert to the twilight style.
4, left elbow around the body in front of the right lateral knee and exhale, the same, maintain the correct posture and do 5 soothing deep breath.
Efficacy: strong buttocks, quadriceps and muscles above the back.
Second, the bridge
1. Supine position, legs bent together.
2. slowly straighten the abdomen and buttocks, heels slowly off the ground, so that the thigh and upper body into a straight line so keep 5-7 breathing time.
Efficacy: relieve stress, strengthen the back muscles, promote blood circulation, create a beautiful leg curve and tight buttocks.
Three, triangular rotating type
1, standing naturally, feet wide apart; deep breathing, arms parallel with the ground, knees straight, right foot to 90 degrees, left foot to sixty degrees.
2, exhale, upper body turn left, bending the torso down, right hand placed between the feet; the right arm and left arm was a vertical line, his left eye fingertips.
3, stretching shoulders and scapula, to maintain 10 to 30 seconds; inspiratory, first close your hands, then close the trunk, the last two feet recovered. Then change direction.
Efficacy: enhance the extensibility of the spine, relieve the nervous depression, enhance the digestive function (Note: the back do not bend.)
Fourth, the side support type
1, the right hand to the left close to the top of the yoga mat.
2, flip up 90 ° so that the body toward the right, right foot followed by a slight right foot bent body to maintain balance.
3. Raise your left arm slowly and lift it up. Hold the correct posture and breathe comfortably 5 times.
Efficacy: strong back and abdominal muscles, remodeling both sides of the body and the arm line posture for the next dog-style, feet close together clamping big toe.
Five, rabbit-style
1, double kneeling, his hands placed in front of the knee.
2, exhale, upper body dumping forward, forehead contact with the ground.
3, inhale at the same time, lift the buttocks, overhead ground.With the top of the head and hands supporting the body at the same time, take a deep breath, for 10 seconds.
Efficacy: soft spine and neck, the removal of fat due to the top of the head to stimulate the scalp and hair can grow into. This type of effective on the neck and back.
Six, eagle type
1, sitting legs legs, right arm bent in the chest, fingers up, palm facing themselves.
2, the left arm extends from below the right arm.Exhale while pulling the right elbow to the left with the power of the left arm.
3, natural breathing, face to the right to reverse the full stretch neck and shoulder, keep 10 seconds, the reverse is also true.
Efficacy: to promote the shoulder to the arm of the blood circulation, relieve fatigue, to create a beautiful slender arm.Because stimulate the medial scapula, can relieve shoulder ache and headache.Affect on the arm, neck, shoulders, chest.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
