By the fashion trend of the smudge, the phenomenon of bare back is more and more. Summer is an opportunity we can't miss. The back is like an undefended land. Stress and exhaustion are exposed to others through the back, and sometimes the "walking" back is a precursor to certain illnesses.

Practice time:

You can practice in the fasting state. Exercise with a vest that guarantees a full extension of the shoulders and back or loose clothing.

What should you pay attention to when practicing the "posting posture"?

Treat your body "gentlely" and don't compare softness with the practitioners around you. The correct posture should be safe and effective.

You can pay attention to the following two points during practice:

Stretch your back and spine as much as possible while pushing your hands. Do not bend your elbows when you lift your hands.

When performing the rollover exercise (tilt to the left or right side) in the push posture (1), the body should not bend forward, but tilt it in the positive direction.

Reinforced posture

Role: strengthen the spine, increase the strength of the waist and abdomen (powerful waist, abdomen can reduce the pressure of the spine).

Action: Prone, arms open and shoulders in the same line. The forehead touched the ground. Inhale, slowly lift your head, hands, feet off the ground, stand still, and breathe naturally (2 to 5 breaths according to your own condition). Breathing, while slowly controlling the body. Relax your back and body muscles and adjust your breathing. Repeat the exercise 3 times.

Referral posture 1

Role: Stretch the spine, strengthen the support of the external oblique muscles of the abdomen, reduce back pressure.

Action: With your knees on the ground, your left foot extends to the left and your hands are in front of you. Slowly inhale, raise your hands and palm up. Exhale, while the body dumps to the left, facing up to the sky, looking up. Try to stretch the external oblique muscles of the abdomen. still. Naturally breathe 5 times. Restore to the frontal posture of the palm up. Then exhale while dumping to the right. Do 3 interactions left and right.

Core Tip: Our bare back has always been indulged by civilization. Summer is an opportunity we can't miss. The back is like an undefended land. Stress and exhaustion are exposed to others through the back, and sometimes the "walking" back is a precursor to certain illnesses.

Recommended posture 2

Role: massage the shoulders, correct the hunchback. At the same time, it strengthens the muscles around the stomach and promotes stomach function.

Action: Correctly sitting posture, hands in front of each other. Slowly inhale, raise your hands, palm up, and push up (as far as possible to stretch two). Exhale, tilt your hands backwards and push your chest forward. still. Naturally breathe 5 times. Inhale, return to the state of the sky, stand still, naturally breathe 5 times. Repeated 3 times.