Postganglionic Syndrome, you slowly over ah? White-collar families are very beautiful, but why you are busy all day long physical and mental fatigue, home to work on the lazy softly? In fact, may wish to spend a little bit of time , To be a simple back and limb stretching action.Not only lose the fatigue after the holiday season, the change of workplace worries, but also to stretch the spine, soothing the back and limbs Oh.More importantly, with a balanced and soothing breath, relax In addition, it also helps to improve sleep quality, beautify the back and limbs lines!
Body sculpting beautiful back yoga practice, the whole people are beautiful!
'The first move' flexion extension
Step 1
Stance, feet open about the same width with the pelvis, hands palms relative to the upward extension of the preparation.With the expiration, the upper body gradually forward bend, depending on the degree of softness, feel the back completely relaxed, hands can be enlarged leg support support, to maintain the lower body Stable, stay about 3 to 5 breaths.
Step 2
Take a deep breath, the lower body and his hands do not move, the pelvis power to drive the upper body gradually get up, looking forward, chest pushed forward, pay attention to the back was straight, can not shrug, feel the spine extends to the head, stay about 3 to 5 breaths. Step 1 to 2 total 2 to 3 times.
TIPS Advanced Edition
After proficiency, stability is better, step1 to 2 can be changed hands position waist, deeper training to the abdomen core and lower back muscles.
TIPS Plus
If the softness is enough, the front bend can be demonstrated as a coach. Straighten your legs, hold your ankles with both hands, and place your chest close to your thighs to deepen your back muscles and back. When you get up, move your hands to the waist and take your pelvis. The power led the upper body to get up.
'Second stroke' baby style
Step 1
Squat posture, thigh opening and pelvis width, thumb touch, hip heel, back straight, shoulder relaxed, hands to enlarge the legs.
Step 2
The lower body does not move, the upper body gradually bends forward with breathing, arms stretched forward as far as possible, palms and forehead to relax and rest, stay about 1 to 3 minutes.
Step 3
Take a deep breath when you get up, keep your head and shoulders relaxed, and use your abdominal muscles to make your upper body slowly get up and feel the spine roll up one by one.
TIPS
When you bend forward, your hands can also be placed on both sides of your legs to relax your shoulders.
'3rd move' corpse type
Step 1
Lie down, back to the ground, legs open slightly wider than the pelvis, palm up, hands naturally put on both sides of the body to prepare, eyes can be closed to relax.
Step 2
Close your knees and place your hands on both sides of your knees. Put your hands up and put them on both sides. Put your palms up. Place the scapula on your back. Adhere to your abdomen. Stay for 3 to 5 minutes. Pay attention to the adduction of the chin. Don't lift it too high. Otherwise, it may cause tight neck. stretch.
Step 3
The body is turned to the left side, keeping the feet close to the knees, the left elbow bent, the head lightly on the left arm, the back straight, the right hand gently on the ground, and stay about 2 to 3 breaths.
Step 4
The abdomen admits, hands lifted up, and let the upper body sit up gradually.
'4th trick' lying butterfly
Step 1
Lie down, put your back on the back, feet close together, knees stepping on the floor, palms facing up, hands on both sides of the body to prepare.
Step 2
Open the knee outwards, as close as possible to the ground, with the soles of the feet as close to the hips as possible. The closer the feet are to the hips, the tighter the knees are, the greater the stretch is. Pay attention to the waist and place it on the ground. Stop for about 3 minutes.
'5th stroke' cattle face type
Step 1
Sitting posture, back straight, knees bent, left knee overlap on the right knee, so that the heels of both feet on both sides of the buttocks, put his left knee to prepare.
Step 2
The lower body does not move, the back straightens, the left hand goes from the left waist to the back, the right hand goes down from the back of the neck, hands pull each other, stop circa 3~5 breaths, hands down and relax, feet unbuttoned, change side to do. If the softness is insufficient, the hands can not pull each other, you can towel assistance.
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