Five step us gymnastics shaping sexy beauty back

Doing back exercises, draw your attention to the moment of the check, note the back not to bend.

Action 1:

Please you flat lying on the floor, close to the ground the abdomen.

Hands crossed behind, gently lift the head, the chest off the ground. Note don't be too hard. And then come down, you control the speed. Repeat this action 2 group 15 times.

Action 2:

Legs stand apart, knees bent.

Chest forward inclination, but always keep the back straight. Double-armed with dumbbell, both horizontal lift, feel the back muscles in force. Repeat this action 2 group 20 times.

Action 3:

Two legs close together to stand with his hands behind cross, you can also open the horizontal direction.

Chest incline and then come back and repeat this action 3 sets 20 times.

Action 4:

This movement exercises you on the back muscles.

Legs, shoulder width apart, knees bent. Chest forward, left hand press on his knees, her as to the direction of dumbbell long toes, and then use the power back to La on the back of the hip side, pay attention to his arm not curved. You control the speed. Repeat this action 2 group 15 times.

Action 5:

Flat-lying on the ground, legs apart, knees bent.

And then an arm and leg strength to hold up your body, your back, hips and thighs are off the ground in a straight line. Maintain this position, send your right leg straightened up, then down. In the action, did you notice the tension in the back muscles. This action is repeated 5 times each side.

(Practice editing: Liu Haibo)