Have you found? Obviously their weight is not too heavy, but the upper body looks thick back, belly swimming ring is also large, body and temperament are greatly affected!

Many people may target a certain part of the shape alone, for example: want to reduce worship meat only practice arms, want to slim shoulders only practice shoulders, this mode of thinking is not desirable. We must know that the shoulders, chest, back, cervical spine are closely linked to each other, affecting each other, involving a whole body. If the back strength is weak, other parts will easily compensate for the force, for example: weak back strength will lead to round shoulders hunchback, affecting the health of the cervical spine, at the same time, due to hunchback, the front side of the body is shortened, the back side of the body is elongated, the abdominal position is always in a state of contraction and extrusion, will also lead to abdominal obesity. So today share a set of open shoulders, beautiful back, stretching at the same time can strengthen the back strength, but also strengthen the core strength of the waist and abdomen, worthy of your collection!

 

Action 1

Vajra into, prepare a stretching belt

Hands hold both ends of the stretching belt, slightly wider than shoulder width

Stretch your arms straight ahead and tighten the stretching belt

Move your shoulders from front to back 15-20 times

Keep the back straight and the obliques relaxed

Action 2

Maintain the foundation of the previous movement

Lean forward and extend your arms straight ahead

Tighten the stretch band with both hands while

Move from left to right, ending with a straight back

15-20 circles clockwise and counterclockwise

Action 3

Kneel on both knees, thighs perpendicular to the ground

Inhale, bend your right hand backward and pull the stretching band with your hand

Exhale, pull back the other end of the stretching belt with your left hand

Relax your shoulders and tuck in your ribs

Stop for 10-12 breaths and switch to the other side

Action 4

Return to the vajra seat and raise your hands forward

Push the palms of your hands inward against the yoga block

Exhale, tighten core and rib cage

Bend your arms back to the elbows, sink your shoulders and relax

Repeat 15-20 times

Action 5

Maintain Vajradhara, raise hands forward to shoulder level

Hook palms back, inhale, shoulder blades away from each other

Push the rhomboids backward, exhale, tighten the core

Shoulder blades inward, sink downward, repeat 15-20 times

Action 6

Different from the previous movement in the inclined plank exercise

Also practice scapular retraction and forward

Pay attention to the activation of the core, repeat the exercise 15-20 times

Action 7

Drop your elbows to the ground and prepare for dolphin pose

Inhale, raise the left leg backwards

Exhale, tighten the core and arch the back with the chest

Bend the left leg forward and touch the chest

Repeat the exercise 10-15 times for the other side

Action 8

Lie on your back, hold the yoga block slightly off the ground with your inner legs

Stretch your hands backwards and hold the yoga block at the same time

Exhale, tighten your core, bend your legs at the knees and hands at the elbows

Move closer to the abdomen, lower back completely on the ground

Keep your shoulders relaxed and repeat 15-20 times

Action 9

Sitting position, prepare to enter half boat pose

Inhale, hold the yoga block with hands flat in front of you

Exhale, tighten your core, lift your legs up with knees bent

Lower legs parallel to the ground, inner thighs clamped to the yoga block

Repeat 15-20 times with both feet alternately pointing downward.

Action 10

Maintain the preparation position of the previous movement

Exhale, close your core, straighten your legs and bring them down

Lie with your back to the ground and shoulder blades off the ground

Straighten your arms backwards and move into Big Boat Pose

Static hold for 8-12 breaths