Stand up your beautiful sexy back

 Stand up your beautiful sexy back

Young people will look old if they hunch over. If you want to have a tall and straight figure, you should pay special attention to exercise your back. Here is a set of simple gymnastics that is mainly used to exercise the back muscles and make the back straight.

1. Lie on your stomach, with your arms bent at your elbows, your forehead with your hands stacked, your legs together, your toes straight, and your heels hooked to the fixture. Raise your upper body, extend your arms to both sides at the same time, raise your head (don’t tilt your chin) and hold your chest up. Inhale as you raise your upper body. Repeat 6-10 times.

2. Lie on your back, with your legs bent (heel as close as possible to your thighs), your arms flat on your side, palms up. Then use your head and lower body as a fulcrum, support the ground with both hands, try your best to lift your chest up, and inhale as you lift your chest. Repeat 5-8 times.

3. Kneel on the ground, slightly apart, with both hands on the ground, the same shoulder width apart. Raise the right arm forward, and at the same time, straighten the left leg and raise it to restore. Then change the left arm and right leg to do the same movement. Repeat 6-8 times. Inhale as you raise your arms and legs.

4. Stand with your feet slightly apart, stand two steps in front of the chair, straighten your legs, support the back of the chair with both hands, straighten your arms, in line with your upper body, parallel to the ground, and slightly raise your head. When counting 1, 3, and 5, the back bends down, and at 2, 4, and 6, it is restored. Try to breathe in the rhythm of the action. Repeat 4-6 times.

5. Kneel on the ground (put your feet together and straighten your instep), raise your arms (palms forward), straighten your back, straighten your neck, tilt your upper body slowly forward, and sit on your heels. Hip and knee joints need special force, do not droop your hands, and do not move your head. When your chest touches your knees, relax your back muscles. When your hands touch the ground, relax your shoulder muscles and let your head droop naturally. When restoring, support your hands on the ground while tightening your back muscles. Slowly straighten your body to the starting state. Then lower your arms to your side. Exhale when you lean forward, and inhale when you restore. Repeat 4-8 times.