Today, Xiaobian teaches us three strokes of the forging chain bikini beauty back, fight against back fat, get rid of Huxiongxiong.
Warm-up
Step1 sit cross-legged hands on hips on both sides
Step2 Exhale after inhaling deeply Stretch the left hand to the right
Step3 eyes to the ceiling
Step4 Slowly return to the middle and change sides. Inhale slowly and return to the middle
Step5 repeat 5-10 times
The first move
Step1 Prone position Extend your hands forward Deep inhale
Step2 When you exhale, move your elbow closer to your body
Step3 Slowly let the forehead go deeper
Step4 When you inhale and breathe again relax your body, move your hands forward again, inhale and breathe back to the middle
Step5 8-10 times to change sides
Tips1. The elbows are on both sides of the body
Tips2. Back on the back muscles
The second stroke alternating Superman
Step1 Prone position Press hands forward
Step2 Inhale The right hand raises the backward left leg backwards
Step3 slowly exhales back to the middle
Step4 inhale and exhale stomach force back up
Step5 After the body relaxes, lift the diagonal again
Step6 8-10 times to change sides
Tips feel that not only the back force is the whole body but you will find that the whole body needs the core stability.
The third move One-handed extension exercises
Step1 Put the center of gravity slightly above the right foot
Step2 Inhale the right hand to extend forward. Left leg to extend backwards.
Step3 Steady inspiration, elbows adducted, touched opposite hand and knee
Step4 again extends forward as the core stability back stability do 8-10 times
These are the ways that Xiao Bian has to share with you to effectively beat back the bears. In order to be able to show a more confident body, please be sure to practice every day!
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