Straight and curve, exercise for a beautiful back

Straight and curve, exercise for a beautiful back

The principle of back exercise is “low load, high repetition”. It is like the simplest chest expansion exercise. The intensity does not need to be too high, but the number of repetitions is large. When the back muscles have a feeling of warmth, the exercise effect is already there.

And in the prevailing yoga, many postures are specially designed to exercise the back and spine. You may also wish to learn a few tricks. If you have nothing to do, do it at home. You can only do one set during practice, or you can do more.

1. Correct the curvature of the spine

Motion experience: Do assisted movement exercises first, and then gradually reach the standard posture. The length of the excessive time does not matter.

Assist: Bend the back as far as possible.

Standard: Slightly separate legs, hands on hips. Inhale, slowly bend the spine back, contracting the muscles of the buttocks. While breathing, place the palms of your hands on the soles of your feet and relax your neck back.

2. Increase the elasticity of the back

Action experience: “The softer your spine, the younger the person is.” Think about it and you will be motivated. This action is not afraid of not being able to do it, or there is no idea.

Assist: Bend your back back, put your heels on the floor or wall, and gradually straighten your legs.

Standard: Lie on your back, put your hands on your sides, bend your legs, and keep your heels close to the back of your thighs. Move your hands to both sides of your head, palms close to the ground, inhale, arch your back, and raise your hips and abdomen.

Three, treat minor spinal disc misalignment!

Action experience: It looks relaxed, but it is definitely a bit difficult to reach the standard posture.

You can pull the rope or towel with your left and right hands. If there is no difficulty, you can hold your hands directly behind your back.