Thin legs, arms fiber, and waist size, do not forget the help you can lean back a thin Oh! To be the perfect woman with the United States back! Back exercise is prone to injury, in the back with a dumbbell exercises to do, when should always check the position, not bent back.
U.S. dorsal motor operation
Action of a
Lying on the floor, belly close to the ground. Hands crossed behind us, gently lift the head, the chest off the ground. Be careful not to use too much force. Then dropped to control your speed.
Repeat this action 2 group 15 times.
Action II
Standing legs apart, knees bent. Chest, leaning forward, but always keep the back straight. Hands holding the dumbbells, bring to the sides level, and feel the back muscles in the force.
Repeat this action 2 group 20 times.
Action III
Legs standing close together, his hands crossed behind us, you can also open the horizontal direction, come back to the front.
Repeat this movement 20 times 3 groups.
Action Four
This action will exercise your upper back muscles.
Such as legs shoulder width apart, knees bent. Chest forward, his left hand pressed on his knees, his right hand holding dumbbell as far as possible to lengthen the toe direction, and then pull back the power back to the hip side, pay attention not to bend the arm. Control your speed.
Repeat 15 times 2 groups.
Action Five
Lying on the ground, legs apart, knees bent. Then use the power of arms and legs hold up the body, back, buttocks and thighs are off the ground in a straight line. Hold this position, the leg straight up, then down. In the action, note the tense back muscles.
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