How to reduce back fat
The back is difficult to move, so it's easy to accumulate fat, and yoga has a good effect of slimming. Today, I'd like to share with you several types of thin back yoga, which can effectively stretch the back muscles and help you shape a sexy and beautiful back.
Lean back Yoga -- cat and cow style
1. Kneel on the ground with both hands on the ground, with the shoulders vertically above the wrists and the hips vertically above the knees.
2. Inhale, push forward, arch back backward at the same time, raise the chest, shoulder, waist and back arc, buttocks up, it is the cow style.
3. Relax your legs, keep your body still, exhale, and at the same time, raise your back and gently contract your abdomen. It's cat style.
Meibei yoga can be done 6 times according to the order of cow and cat, each time can slightly increase the range of action, and maintain normal breathing during the whole process of action.
Lean back Yoga Bridge
Efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curve and firm buttocks.
1. Lie on your back with your legs bent together; 2. Slowly raise your waist, abdomen and buttocks, and keep your heels away from the ground so that your thighs and upper body are in a straight line. Hold for 5-7 breaths.
Yoga with thin back
1. Lie on your back, inhale, stretch your arms over your head, take a breath or two, exhale, and slowly raise your feet at a 30 degree angle to the ground.
2. Breathe normally, hold this position for 20 seconds, then exhale, raise your legs and make a 60 degree angle with the ground. Breathe normally and hold for about 20 seconds.
3. Exhale, lift your legs until they are perpendicular to the ground, breathe normally, hold this position for about 40 seconds, exhale, slowly put your legs on the ground, do not jerk or bend your knees suddenly, relax and rest, and then do this exercise again several times.
Thin back Yoga butterfly style
1. Prepare a yoga pillow, a yoga band, a blanket or a thick towel. First, sit in a sitting position, and attach the foot floor to each other, and fix the pelvis and feet with a strap.
2. Yoga pillow close to the lower back, hands back on the Yoga pillow, slowly lying back, under the neck to have a blanket or thick towel support.
3. Put your hands on both sides of your body naturally, palm up, open your shoulders, relax your body completely, and have a rest.
Thin back Yoga - Cobra style
1. Lie prone on the ground with your abdomen, legs close and straight, feet upward, palms on the floor on both sides of your chest, fingers close to the front, arms close to both sides of your body; forehead on the floor, close your eyes, relax your whole body, especially the lower part of your waist, slowly raise your head, neck, shoulder, chest, palms do not use force, and stretch your back muscles upward;
2. Hold the body up with both hands, keep the pudendal bone close to the ground, keep the navel 3cm away from the ground, don't be too high, keep it for 10 to 20 seconds, slowly bend the head forward when returning, slowly lower the upper body, stick it to the ground, keep the forehead close to the floor, and relax the lower back muscles.
3. Inhale when you lift your upper body, breathe normally when you hold it, and exhale when you return.
