Many female friends ignore the back lines, Tigers waist always gives Zhuangzhuang feeling, want to give others the first feeling is beautiful, you can not ignore the United States back work.
Push up and run
Face down on your arms bent, palms on the floor outside your shoulders, feet hip width, under the toes sandwiched. Excite your abdomen in tension because you press your body all the way up into a full back straight.
Lift your right foot and 'run' your right knee to the chest and then quickly switch so your left knee to the chest. Switch 4 times and drop yourself down to your original pose. This is a representative. Try to do 10 times on the side (you may want to work up to 10 times or modify your knee to push).
YTI improves back
Lower your way down to the floor and point your toes. Stretch your arms over head and thumbs up. Extend your spine and raise your chest (this is your Keep your toes on the floor. Open your arms to the sides ('T'), then reach your arms, back all the way to your feet ('I'), if you can Go through your spine to extend higher. Go back to the starting position. This is a representative. Do 10 times.
Vertical push-ups
Hold your hands tightly against the wall and stand forward leaning forward, keeping your arms parallel to the ground. Then tighten your back, tighten your abs and slowly lower your body to the lowest possible position for 10 seconds, then slowly Push back to its original position, doing at least 15 vertical push-ups every time, practicing everyday.
Paddle practice
You can imitate the paddle action at home.It is recommended that you put on the music, sometimes fast and slow to adjust the frequency of action, so that you can make the exercise more interesting.While doing paddling practice can also do some substantial swivel action to strengthen the back Of the deep muscles.Note that when the swivel arms to swing naturally with the body.
Stretch with both hands
Hands on the back of the phase grip, try to straighten the arm, while trying to lift up to the limit, so 50, this time will feel the scapula above the site is squeezed, but also help to exercise the chest muscles.
