How can you develop a swan neck and a butterfly back? How long does it take?

When we saw a female star attending the gala, she was wearing an evening gown.

It's so beautiful. Not only have gorgeous costumes, but also beautiful figures, their swan necks and butterfly backs are very eye-catching, which makes many girls feel very envious. So, how can you train a swan neck and a butterfly back? How long will it take?

First of all, every dayDo some standing movements against the wall。Don't underestimate the movement of standing against the wall, if you can do it for about 10 minutes a day, you can make the female form more beautiful, the key point to do this movement is to stand with the back, legs and head close to the wall. The most surprising thing is that this move not only creates a swan neck, but also slims down the waist.

Second, do morePut your hands back togetherof the action. Women can stand up straight, then lean their arms back, and try to see if the two palms can touch together, and if they can, try to put the palms together to create the effect of opening the shoulders. After a long period of practice, it is very easy to have a butterfly back and a swan neck.

When doing this movement, make sure your back is straight so that it will be more effective. Depending on what you can bear, you can try to keep this action for as long as possible. <>

Finally, there are a few more that can be doneStretch your hands backof the action. It is possible to buy a yoga mat.

To practice this movement, the ** of the yoga mat is not expensive, and it will not make the practitioner feel cold on the floor. The key to doing this is to retract your head and prop your hands back, which can be panned. You can feel the stretching of your shoulders and chest, which is similar to the stretching of your waist in our daily life.

Everyone's body shape and weight base is differentThe exact timing will vary from person to personIf yesFor normal weight, it takes about a month to practice to see the effect。Practicing physical fitness is a thing that requires perseverance to see results, and I hope that all of you will not be in a hurry and take your time.

You can hold your head up with your chest up, then gently lift your chin and hold it for 30 seconds, and hold it for 20 minutes a day. You can also do sit-ups or planks, you can practice butterfly backs. It takes about half a year to be effective.

Usually do more chest expansion exercises, as well as aerobics, yoga and aerobics. Comfort your body. It will take about three months.

It is enough to follow Pamela's swan neck and butterfly back training, and it will take at least three months of training to see obvious results.

1. Stand against a wall. Stand with your head, back, and legs close to the wall for at least 10 minutes a day. This action not only helps to create a "swan neck", but also slims the waist.

2. Put your hands together and put them back. Keep your back straight, and fold your hands back together to stretch your back. Try to stick to it for as long as you can.

3. Stretch your hands back. Brace your hands back and head back for translation. It makes the chest and shoulders feel stretched, a bit like the usual stretching of the waist.

4. Kneeling arm stretch forward. Kneeling with your waist down and your arms stretched as far forward as possible. Stretching the shoulders and back is similar to the stretching of yoga.

5. Cat style. Kneel with your hands shoulder-width apart, arms and thighs perpendicular to the ground, in the shape of a quadrangular bench. Inhale, turn your back, slump over, lift your hips, look up with your eyes up, relax your shoulders, and don't bend your arms; Exhale, head down, slightly waist in, while arching your spine and looking at your tight abdomen.

6. Bend over and stretch the buttress. Bend over with your arms against the wall, keep your upper body and lower body at 90 degrees as much as possible, and keep your legs as upright as possible. Sink your back down and stretch your arms and back.

The operation to practice the swan neck is as follows:

1. Press the Fengchi acupoint with the thumbs of both hands with the fingertips for 30 seconds.

2. Lift your hands up from your collarbone alternately.

3. Smooth the abdomen of both fingers left and right repeatedly.

4. Put your hands together and slowly push to the right, stretching your neck to the left at the same time.

Notes:Repeat all movements at least 5-10 times a day.

1. Sticking to the wall station.

Every day, after eating, the body will practice standing against the wall for 15 to 30 minutes, and the effect will be seen in a week. Not only can you adjust your body shape, but you can also slim down your waist and abdomen. Note: Chest and abdomen straight, shoulders abducted, muscles of the whole body tense, clamp the hips, legs slightly forced.

2. Perform neck exercises.

We first straighten our backs, stretch our necks, and look straight ahead at the wall, and then move away from the wall and keep our chin up for about 10 seconds. Turn left and right three times, repeating this series three times.

3. Hold the towel in your hand and hold it up.

Raise your arms as high as you can behind your head, grasp the towel with both hands, and let the whole chest open, hold on like this for 1 minute, you will feel the muscles in your back clamping, and when you relax, you will get relaxed. Repeat 5-8 times. If your towel is longer, you need less force, and conversely, if your towel is shorter, you need to work hard to relax the back that supports your shoulders and neck.

Fourth, sideways exhibition.

Exercise steps: After opening your feet, turn your right foot 60 degrees to the right, pull your spine up when you inhale, find the floor with your right hand to support the ground, extend your left hand upward, extend your left lumbar muscle, and keep breathing for 10-20 seconds. Then exhale while the eyes need to look down at the right foot plate and the right knee bent.

Inhale and lift your upper body upwards and return your hands and feet to the prepared position.

1. Internally focus on adjusting the body posture, so that the neck can stretch naturally to the greatest extent, correct the hunchback, buckle shoulders and other bad postures, it is recommended that users practice standing posture against the wall for 15 30 minutes every day after meals, and the effect can be seen in a week. Not only can you adjust your body shape, but you can also slim your waist and abdomen, pay attention to the chest and abdomen, the shoulders are abducted, the muscles of the whole body are tightened, the buttocks are clamped, and the legs are slightly forced.

2. With certain exercises, such as the swan arm series of Mary Helen Bowles, the founder of Beautiful Ballet, and the body shaping course.

3. Eliminate the trapezius muscle of the shoulder: hold the back of the head with your right hand, press to the right, stretch the left trapezius muscle, and then change the opposite direction. Stretch for 30 seconds each, nod your head back and forth, stretch the muscles in the front and back of your neck, relax the muscles in your shoulders and back for 30 seconds.

If you want to train a swan neck, you must do exercise, and proper exercise is very important. You can use dancing and yoga instead, which can not only improve your temperament, but also make your neck more slender. Of course, you should also pay attention to your diet, not eat greasy food, and maintain a good body shape.

If you want to develop a swan neck, it is very important to do exercise, but doing sports here is not about doing high-intensity sports, but about doing exercises that modify the body. For example, when doing yoga, many yoga movements are conducive to modifying the body.

1. To change the habits in life, you should straighten your waist and straighten your neck when walking. In other words, don't play with your phone when you walk, and when you hold your phone, your neck can't be straightened.

2. The swan neck emphasizes fair and slender, and in order to be fair, it is necessary to use skin care products to maintain the face, and a little skin care products should also be applied on the neck, so as not to produce obvious neck lines.

3. If you want to be slender, you need to be reasonable, don't overeat, and accumulate too much fat on your neck, so it is very difficult to practice into a "swan neck".

4. People with cervical spine camel should go to a regular hospital for correction, and cannot blindly correct it themselves.

You can learn from foreigners, put a wire ring around your neck, and start wearing it from a young age, and increase it every year, and you will definitely be able to practice the swan neck you want.

Life is difficult to achieve without reason, direction and goals, pride and ambition, and perseverance! What is temperament? A life with the above conditions is masculinity!

If you want to develop a swan neck, don't forget to use a spine mattress at night, also known as a head mattress, please refer to it.

The perfect body depends on the usual intensive exercises. Yoga poses can be used to develop butterfly backs. How to practice butterfly back?

Back beauty yoga exercises.

1.Lie on your back in fish pose with your hands at your sides and breathe deeply.

3.Back Beauty Yoga Pose 3: Cobra Pose.

Lie on the yoga mat with your legs together, your instep straight on the ground, and your hands naturally at your sides.

4.Back beauty yoga moves hero style.

At first, kneel on the floor, keeping your knees together, feet apart, toes back, and place your hips on the ground between your feet. Do not stand, the outside of both thighs should be in contact with the inside of the corresponding calf.

Pull-ups are an exercise that will definitely make you look good at butterfly backs, and when you do sports, your latissimus dorsi can be better exercised and look particularly stylish.

Clamp your shoulders to the inside of your back For office workers, going to the gym regularly may not allow time, and there is a lazy solution. Even when you're watching TV, keep your chest up and your abdomen tightened, your shoulders pinched to the center of your back, and then relax, repeatedly.

If we want to practice swan neck, first of all, we must first change some bad habits in our lives, secondly, we must exercise our neck, then massage our neck, and finally adjust our sleeping position. If we can do all of the above, we can also have a fair and slender neck like a white swan.

1. Some bad habits that change your life.

The daily habit of "bowing people" can be regarded as walking and playing with mobile phones, playing with mobile phones in the car, and always bowing their heads to play with their mobile phones, in fact, this hurts the neck very much, which will lead to a "rich bag" on the back of the neck!Get rid of bad habits and remember to walk with a straight back; Daily application of skin care products should also be piggybacked on the neck to avoid long neck lines; Don't overeat, eat reasonably, and your neck will be more slender!

2. Exercise your neck.

First of all, we first straighten our back, stretch our neck, and look straight ahead against the wall, and then move away from the wall, raise our chin for about 10 seconds, and slowly lower it, knowing that there is a feeling of tension in the neck. Turn left and right three times, repeating this series three times.

3. Massage the neck.

Gently massage the neck from under the ears to the collarbone, then press on the joints of the four fingers and spread to the sides. Repeat the massage, it will be much more comfortable.

4. Adjust our sleeping position.

When sleeping, try to lie flat to avoid the increase of neck lines. Don't sleep on your side or stomach, as this will squeeze your neck!

If you want to train a beautiful swan neck, you must follow the steps belowClause.

3. Clean the skin near your neck.

1. Maintain a good habit of straightening your neck in daily life First of all, many people's necks are not good-looking, in fact, they are caused by inattention in life. Nowadays, we not only have to read and write, but also play with mobile phones and computers, so our shoulders and necks are always slumped, not only do the whole person look unrefreshed, but also the neck looks very unaesthetic. The swan neck is actually the neck of the swan, and the neck of the swan is not only slender, but also straight, so if we want to practice the swan neck, we must straighten the neck in daily life, but it must not be too stiff, otherwise it will look funny.

Second, do some neck exercises Secondly, many people's swan necks are not actually born, but acquired. Many people's necks are actually not long, so in this natural condition is very different from the swan neck, we need to do more exercises, for example, there are many tutorials on the Internet to teach you how to practice the swan neck, these tutorials are almost all local exercises around the neck, after a long time, the muscles near the neck will become firmer, and the fat will become very small, so that even if our neck is still not long enough, it looks at least like a swan neck.

3. Clean the skin near the neck Finally, many people think that a slender neck can be called a swan neck, but this is actually not enough. Let's imagine, if a person's neck is thin, long and straight, but the ** near the neck is pitted, then everyone will still think that it is a swan neck? I don't think so, so we should pay attention to taking care of the ** around the neck when we practice swan neck, and only with a good ** can it be regarded as a real swan neck.

The first step of the swan neck is to hold the towel with both hands, inhale and hold the chest, lift the chin and pull the cervical spine diagonally upward, stretch the arms diagonally back, expand the ribcage and hold for a few seconds.

Step 2: Exhale, try to lower your head towards your chest, retract your chin, close to your collarbone, stretch your shoulder and neck muscles for a few seconds, and repeat five to eight times.

The third step is to give some force to the neck, wrap the head with a towel, stretch the corners of the towel forward and backward with both hands, parallel to the ground, and the neck muscles make the head forcefully back against it, hold it for a moment, and repeat about five times.

Step 4: Tilt your head, cross your waist with your left hand, press your left temple with your right hand, exhale, gently pull your head with your right hand and tilt it to the right, while pressing down on your left shoulder, hold for a moment and then repeat to eight times.

Step 5: Straighten your body, cross your fingers at the back of your neck, and press and squeeze the muscles at the back of your neck with the palms of both hands ten times.

Step 6: Raise your arms as high as you can and place them behind your head, grasp the towel with both hands, open your entire ribcage for one minute, and repeat five to eight times.

Step 7: Straighten your waist, fold your hands in front of your chest, exhale and turn your head to the left to keep the maximum amplitude, push your hands firmly to your right shoulders for a moment, then repeat the movement five to eight times in reverse.

Step 8: Straighten your arms, hold your hands on the chair, spread your feet apart, press your chest down to the ground, work on your ribcage, inhale and look up, exhale and lower your chin close to your collarbone, repeat five to eight times.