Three beautiful your back

Step one: La flying exercises with

Fasten the door handles an elastic belt or hose, hands each hold one end of the straps, sit, straining, arm and shoulder, with high, and then gently bend elbows, slowly back straps until the elbows and the tightening of the chest with the high of the scapula.

Stay a while back to the start position and repeat do 12 to 15 times.

Step 2: single-arm bent exercises

The right hand and right knee on the bench, the left hand grabs a medium weight of dumbbell, palms, elbows slightly bent.

Left elbow and shoulder, with high, tighten up, neck and back in line. Down, back to the start position and repeat do 10 to 15 times, in exchange for the right hand.

Step three: standing fly exercise

Standing, knees slightly bent, feet apart, and hip width, hands the grab a light weight of the dumbbell, Palm.

Upper body leaning forward in parallel with the ground. Tighten up, keeping your back straight, slowly raise your arms and shoulders with high. Tighten the scapular. Stay a while back to the start position and repeat do 10 to 15 times.

(Practice editing: Liu Haibo)