What is a "beautiful figure"? This is not only a high chest , slender waist and slim hips , but also a beautiful posture, straight back. Exterior back depends primarily on the posture. Thanks to direct the spine, all the vertebrae of which "ranked", your shape will appear longer and appear more slender. Perform daily set of exercises designed to strengthen back muscles and spine straightening and a beautiful queen "posture is provided to you.
- Starting position - lying on his back, legs bent and slightly apart, feet pressed to the floor, arms bent at your chest. Take a jerk, touch breast thighs, arms swept between her legs. Return to starting position and do kontruprazhnenie - several times rotted back up in the thoracic region, folded his hands rest on your elbows, fingers clenched, his head slightly thrown back. Perform two exercises five times at a slow pace, without stopping. For more complex exercises take dumbbells weighing up to one kilogram.
- Stand up straight. Omitted Keep hands behind your fingers connect to the "castle". Take your hands back, rotten, popruzhinte. Repeat eight to ten times.
- Get on all fours, open your legs slightly, bend your arms slightly at the elbows. In this position, alternately straighten and arches her back like a cat. Your movements should be uniform and rhythmic. Repeat ten times. It is very important that the head during the exercise was in line with the spine. In the intervals between movements try not to raise her.
- Stand straight, feet slightly apart, hands behind Keep a "castle". Sharp bend your head forward, trying to touch your chin base neck . Stay in this position three to five seconds.Without changing position, tilt the head back as far as possible and stay in that position for three to five seconds. Then return to the starting position and repeat this exercise several times.
- Sit on the floor, put his hands back, legs straight. Raise your pelvis, head laid back, rotten, and stay in that position three to five seconds, then return to starting position. Perform the exercise eight times.
- Sit on a chair and severely bend forward - literally uprites chest on his knees. Raise the dumbbells to the sides as high as possible, greatly straining while the back muscles. Repeat ten times.
- Sitting on a chair, lean forward at 45 °, arms with dumbbells hang freely. Bending your elbows, lift them up and back, trying to keep the scapula. Hold for a second in this position.Then go back to the original. Follow desyatraz. When performing exercises keep your back straight, feet on the floor does not come off.
- Lying on his stomach, arms bent at elbows, palms facing down and positioned parallel to the shoulders. Straighten your arms, lifting the upper body, bending your spine and gently throwing back her head back. Hold this position for three seconds, then lower to starting position. Repeat eight times.
- Lie on your stomach, foot lock (uprites in furniture), pull the arms forward over your head.On the inhale, lift head, shoulders, and direct hands on the floor. Exhale and return to starting position. Perform eight to ten times.
- Get on your knees, lean your hands on the floor, spreading them on the shoulder-width apart. Arms and thighs are at right angles to the torso. Knees slightly apart. Inhale and raise your right arm forward - upward, while assigning the left leg straight back - up. Return to starting position. Then do the same with his left hand and right foot. Repeat the exercise eight to ten times.
- Get on your knees (legs tied together), lift your hands above your head, palms forward.Straighten your back, pull the neck, head, do not hide in the shoulders. Very slowly lean forward while sitting on your heels. Hands down, do not immerse, they always are in line with the body, extending it. The head should also be fixed. When your knees touch the chest, relax your back muscles. When hands touch the floor, relax your shoulder muscles and freely put his head down. Return to the original position, leaning his hands on the floor, simultaneously straining the back muscles, then slowly straighten your torso, taking a vertical position. And, finally, drop your hands at your sides. This so-called "Japanese bow."When tilted exhales when straightening - breath. Repeat six to eight times.
