Next we start unlocking.

In yoga, the core effective asanas are plank asana and side asana.

The head does not lean back too much, and naturally extends backward.

　　2.

Reverse plank can also exercise core strength, improve the flexibility of lumbar and abdominal muscles, burn the fat around the waist and abdomen, and thin out a small waist! Have you learned the practice of reverse board? If you think the written narration is not enough, take a break and practice again! The contents of the official account indicate that the copyright is owned by all the original sources (which can not verify the copyright or do not indicate the source)..

If you feel no pressure, you can try to lift one leg up and keep it parallel to the ground.

3.

The amount of time to hold the pose depends on the individual.

When maintaining the posture, the lower abdomen is retracted.

Share every day.

At the beginning, flat support, which was popular in the fitness circle, captured the hearts of many girls who wanted to practice vest line.

Before reading this article, please click the blue font above, and then click “follow”, so you can continue to receive all kinds of entertainment articles for free.

The reverse plate type can make the inhaled gas penetrate into the whole body, enhance the heat inside the body and promote the blood circulation of the whole body more smoothly.

Focus on the palms of both hands and feet.

Reverse plank · detailed explanation of asana step1 Sit and stand on the cushion surface, keep your legs together, straighten forward, tilt your upper body backward, put your hands on the back of your hips, and point your fingers to your hips.

　　step2.

2.

　　step3.

(plank style) reverse plank style can not only enhance the strength of legs, arms and abdomen, but also stretch the pectoralis major, pectoralis minor and anterior deltoid.

Keep 5 deep and slow breaths.

When exhaling, the back is relaxed, the lower abdomen is retracted, and the head and neck are extended backward.

It’s a free subscription.

　　4.

It’s more tiring to practice than plank style, but it’s sour.

　　5.

Reverse plate type · precautions 1 Put your hands directly under your shoulders and perpendicular to the ground.

With the next inhalation, the hips fall back to the cushion surface and pat the legs to relax.

When inhaling, support the ground with both hands, lift the legs and hips upward until the thighs are flat with the upper body like a table, the two arms are perpendicular to the ground, and the soles of the feet fall to the ground and support the floor.

As the name suggests, the reverse board type is the “reverse variant” of the board type.

Please rest assured to pay attention.

　　step4.

When breathing, it is conducive to the gas entering the middle part of the lung.

Today I’ll share a reverse asana.

Reverse plank · asana efficacy 1.

If your toes can’t touch the ground, try to stick to the ground without forcing.

Open the front chest and stretch the intercostal part.

　　3.

It is the reverse balance of push ups.

Within the comfort level, try to lift the chest to the ceiling.

When it comes to core practice, we have to mention flat support.

compression sleeve shin splints