Nowadays, the requirement for girls to have a good figure is not just to look good, but also to have a perfect figure. The perfect figure includes comic legs, A4 waist, vest line, swan neck and butterfly back. These are not just innate, they can also be achieved through exercise. So do you know how to practice swan neck butterfly back? Let’s go take a look below!
1. Sit upright and lean back
Sit on a stool or mat, keep your upper body straight, and extend your hands parallel to the ground. At the same time, the chest is pushed forward in reaction, the neck is tilted back at the same time, and when the arms are extended to their extreme, keep this state for a while. Then slowly return to the original position and repeat the action about 30 times to tighten the back and neck muscles and burn fat at the same time.
2. Turn your head
For people who sit for a long time at work, this action is very convenient to do. If you are too lazy to do it, a real god will save you. It’s not about your thick neck anymore. Usually after sitting for more than forty minutes, you need to relax and twist your neck more. Slowly twist left and right, and try to twist as far as possible under the premise of safety. Stretches the neck muscles to increase blood circulation in the area, thereby accelerating fat burning.
3. Cat Arch Back Pose
This action can stretch the back lines very well. Start by kneeling straight on the mat, with the insteps of your feet on the ground and your feet together. Then press your hands on the ground, ensuring that the distance between your hands is consistent with shoulder width. First do the inhalation movement, while pressing down on the lower back, raising the head, and straightening the buttocks. Then reverse the movement, raise your waist, lower your head, and exhale slowly at the same time. Back and forth, make sure it lasts 10-20 seconds.
4. GlassesSnake Twist
Lie prone on the mat, with your arms bent at either side of your chest and your palms on the floor. Use the strength of your arms and lower back to lift your body above the waist. Inhale during this process until your arms are straight. Then while exhaling, turn your head back and focus your eyes on your feet. Inhale again to restore the position of your head, and then exhale again and look to the other side. This action stretches the muscles in the upper part of the back and also strengthens the spine.
5. Massage
You must learn to take a bath. If you have conditions, use a bathtub. If conditions are not available, you can also take a shower. It must last for a certain period of time. For the muscles in the neck, it can ensure a certain period of contact with hot water. After that, use both hands to massage rhythmically. Or you can pat the neck moderately to promote blood circulation, which is very effective in slimming the neck.