The back is firm and seductive with only 7 yoga positions

Thursday - 22/02/2018 19:50
Yoga not only helps us to recover energy, but also helps us to maintain our slim body and sexy back.
Yoga exercises require that you keep all of your body weight in a variety of unique positions, making the upper body muscles work much more efficiently than using a fitness machine in a room. gym.

Why should we exercise back muscles? Nowadays, in study or work, most people spend a lot of time sitting in front of the computer screen or behind the steering wheel. This can easily lead to back injuries. Daily Yoga practice not only helps you to exercise your back, but also gives you a refreshing, energetic spirit for the day. Having solid back muscles and toughness is the foundation for your health. Back muscles will help protect the spine and relieve back pain, giving you a youthful body full of energy.
 
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Here are seven Yoga postures that help you get a firm, supple and sexy back muscles:

1. Brutal posture
Lie on your stomach, straighten your legs, keep your legs apart.
Place your hands under your shoulders. Keep your elbows bent, close to the body and toward the end of the bone.
- Gently lift up the chest. Then lift your hands off the ground. At this time, the back muscles will hold your chest off the ground. Hold this position and take a deep breath about 5 times.
Note: The elbows should always stay curved and close to the body.

2. Anti-elbow posture
- First, the knee and elbow to the ground.
Hold two elbows separated by a shoulder, close your fingers, fold your toes, lift your knees off the ground, and step backwards.
- Hold straight so that from the heel to the top of the head forms a straight line.
- Engage in the abdomen to move the abdominal muscles inside and try to maintain the posture.
- During the first days, keep this position for 10-30 seconds. Try increasing the time up to 15 seconds per day. Increase until you can easily maintain this posture for 2 minutes

3. Flat posture
- Start with the position of two hands to the ground, holding the person.
Place the left palm in the center of the foot, turning the foot so that the fulcrum is placed against the left foot, placing the right foot on the left leg.
Take the shoulder away from the ear, place the right shoulder on the left shoulder
Start leaning by lifting the hips higher than the left hip.
- Straighten up straight toward the ceiling, eyes to follow the fingers.
- Hold your posture and breathe 5 to 10 times. Then change sides and repeat.

4. Tree posture
Lie to the ground. Bend your knees and hold your ankles with your hands.
Keep the distance between knees and hips. Hands hold firmly to the legs and raise the chest from the ground.
Hold the posture and take a deep breath about 5 times.

5. Bridge posture or Half wheel
- First, lie on your back and bend your knees.
- Squeeze the buttocks and abdominal muscles, keeping the shoulders always touching the ground, while raising the buttocks and hips as high as possible.
- Leave for 30 seconds and slowly lower your hips. Repeat 2 times.

6. Wheel posture
Lie on your back, knees bent, keeping your feet touching the ground.
- Bend your elbows and place your hands on the sides of your head, apart from your shoulders, with your fingers pointing towards your shoulders, pressing your palms against the ground.
Note: If the palms are not close to the ground, you can not perform the next move.

- Using force on the hands and feet, gently lift the person from the ground, starting from the top of the head to the hips.
Press force on the big toe to lift the chest high off the ground.
Hold the posture and take a deep breath 5 times. Then bend the chin to the chest and gently lower the person down.

7. Dolphin stance
First, kneel on two knees. Then put two elbows on the ground, separated by a shoulder.
- Roll your toes up and lift your hips up.
- Straighten your legs and walk as close to your feet as possible. Keep your shoulders above your elbows.
- Relax your neck and look slightly forward.
- Hold the posture and breathe 5 beats.
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