A set of exercises for the back



Tightened muscles of the upper back and shoulders – a prerequisite in order for summer to Shine in open dresses backless. And to ensure that everything that they discover, was worthy of admiration, we can now.

Women’s website “ToKnow365.top” offers to your attention a simple and effective set of exercises for the back.

Support the back!

If you spend at the computer the whole working day and in the evening hardly stretch themselves, to go home, your back just need support!

Responsible for her muscles, which are palpated with two sides along the spine and are called the “extensors of the back”. And muscles in the zone of the blades forming the correct turning of the shoulders, a Regal bearing and beautiful neckline!

Our set of exercises for the back solves all these problems at once!

The good news is to do these exercises, you do not need dumbbells and other exercise equipment. It’s very simple! ? Start…

Exercises for the back
Warm-up

Start up exercise program for the back-recommend to dance to the feeling of pleasant warmth in the muscles. Take a few tilts, circular movements of the hands, turns the body to right and left. The better you warm up the muscles, the easier it will be to do the exercises the more benefit you’ll receive as a result.

So, onward to a beautiful back! ?

Exercise for back No. 1 (warm-up)

Lie on the floor on your back, extend hands up and lay on the floor. Whole body stretch from the feet to the hands. Tighten all the muscles for a few seconds, then relax.

Repeat 5 times.

Then bend your knees and press them to the stomach, lift head and bend down to her knees. Roll back forward and back. Movement should be smooth.

Repeat 5 times.

Exercise for the back number 2

Lie on the floor face down, hands pull up and also lay on the floor. Hands should be with a body angle of 30?. In other words, your body with arms extended should be similar to the English letter Y. The palm of the right and left hands facing each other.

Staying in this position, raise your outstretched arms up as I can.

Repeat 12 times.

Exercise for back No. 3

Starting position – the same as in the previous exercise. Stretch the arms out to the sides and put on the floor so that they were perpendicular to the body. Thus, your body now resembles the letter T.

From this position, raise your hands up as you can.

Repeat 12 times.

Exercise for back No. 4

Original position – the same as in the previous two exercises. Only the hands need to pull and put on the floor over my head. Your body must be a single straight line.

Raise your hands up as you can. Repeat 12 times.

When you perform all three exercises complex avoid sudden jerks and painful sensations, movements are performed smoothly.

We offer another option – to perform a set of exercises for the back while lying on a fitball, legs resting on the wall. This is especially true for girls and women with a big bust who may be faced with unpleasant or painful sensations while performing exercises on the floor or a gymnastics Mat.

This set of exercises for the back – the key to Regal posture and taut, elastic muscles. Good luck! ?


The author – Mama Puma, website www.sympaty.net – Beautiful and Successful

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A set of exercises for the back





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