5 minutes a day! 2 moves to open the shoulder blades, reduce the lower abdomen and practice beautiful back

 5 minutes a day! 2 moves to open the shoulder blades, reduce the lower abdomen and practice beautiful back

Having a healthy and firm posture can make people look young and energetic. Sitting in the office for a long time, or lack of exercise, etc., can easily make your back slack. Once the back muscles decay, it will not only affect the appearance and make people posture incorrectly, but also cause the body to habitually lean forward, leading to protruding lower abdomen, and even shoulder and neck pain.

Although the back line is difficult to self-examine, if you look in the mirror and feel that your back is getting rounder, often shoulder and neck pain, want to make the shoulder blade line more beautiful, or even want to improve the bulge of the lower abdomen, it is very suitable for beautifying the back line gymnastics . As long as there is a warm feeling between the shoulder blades, it means that the back muscles are being exercised.

In addition, by exercising the back muscles, blood circulation can be improved, shoulder and neck pain can be prevented, and edema can be eliminated. It is helpful for improving basal metabolism and building an easy-to-scalp physique. Exercise your back now and prepare for light summer clothes.

Beautify the back line gymnastics

At the beginning, each action can be repeated 15 times as one set, and 2 sets at a time. Within the scope of not reluctantly, two days a week can be implemented. If you find it very easy, you can increase the number of times to 20 times as one set, and do 3 sets each time.

[Gymnastics to beautify the back line 1]

When preparing for the action, stand with your feet slightly narrower than your shoulders, and hold your chest up so that the two shoulder blades are close. Be careful not to turn your back into a round back when doing movements, and you must straighten your back to have an effect.

1. Straighten your back and bend your buttocks backward and forward, with your back parallel to the ground. Slightly bend your knees and let your hands hang down perpendicular to the ground

2. Lift your elbows up, slightly higher than the back

3. Raise the palm of your hand so that the palm faces the ground and is at the same height as your face. If you don't feel the shoulder blades close together, you can raise your palm to slightly higher than the face.

★POINT: execute step 1 → 2 → 3 → 2 → 1 once

[Gymnastics to beautify the back line 2]

Prepare a 2kg dumbbell or a PET bottle filled with water in advance, and practice it in a place with a table or chair to help maintain balance. Remember to keep your face and chest facing the ground during the process, and keep your lower arms perpendicular to the ground at all times.

1. Hold the back of the chair or table with your left hand, lift your left foot backwards, so that your back is in a straight line with your left foot, and hold the dumbbell in your right hand to hang down and be perpendicular to the ground.

2. Raise your right elbow higher than your back until you feel the distance between your shoulder blades close, and then slowly lower it

★POINT: execute step 1→2→1 once