About and beauty of own back we usually do not reflect, but when we dare to put on an evening dress or on a beach, regretfully we notice, that few of us can brag of an ideal back. Along with hips, a stomach and buttocks for many women a back — too where accumulates unnecessary, forming ugly skin folds. Besides, weak muscles of a back do not allow us to have a beautiful bearing, and constantly hunched promote development of many diseases . To get rid of these problems and to become the owner and a harmonous back, we offer you a complex of the effective. Carry out it 2−3 times a week, and you a back and become simply ideal!

EXERCISE 1

Stretches trapezoid muscles.

Sit down on a floor a back to a wall, shovels and a nape to a wall, and feet extend before itself. Lowering a chin, slowly tear off a head and shoulders from , a vertebra behind a vertebra. Continue movement until shovels will not cease to concern walls. execute movement upside-down, since (the bottom vertebra and finishing top while the nape will not be pressed to a wall. Repeat 5 times.

EXERCISE 2

Studies slanting muscles of a back.

Lay down on the left side, having enclosed on level the towel curtailed into a tubule. Hands get for a head (fingers of hands hardly concern each other) and lean about a floor the left elbow. The left foot slightly bend in a knee, and an internal surface of foot of the right foot lean about a floor. Not tearing off an elbow from a floor, a trunk upwards, straining slanting muscles. Movement of the right elbow is directed to the right hip. Be late in the top point for 5 seconds, then return to a starting position. Repeat exercise of 8 times, then execute it on the party.

EXERCISE 3

Studies muscles of lumbar department.

Lay down on a back, bend in knees, stops on width of shoulders, hands behind a head. Not tearing off shovels from a floor, muscles of a waist and also tear off from a floor. Be late in this position of 5−10 seconds, then in a starting position. Repeat exercise of 8 times.

EXERCISE 4

Studies the top and median muscles .

Lay down on, hands take away for a head, fingers hardly each other. Slowly raise and approximately on 20 sm from a floor. Be late in it for 5 seconds, watching for, that breath not . Repeat exercise of 8 times.

EXERCISE 5

Studies top and muscles, and also muscles department.

Become on , tighten a stomach and slowly straighten a foot and the left hand, tearing off them from a floor until a hand, the head, and a foot will not be on one line. Be late on 5 , then execute it on other party. Repeat exercise of 10 times.

EXERCISE

Studies median and bottom muscles of a back.

Lay down on a stomach and lean against forearms. Tear off the right foot from a floor on 30 centimetres. into the account of "times", then in a starting position. Repeat exercise of 8 times, execute it on another .

EXERCISE 7

Studies median and back muscles.

Lay down on a back, feet bend in , stops on a floor. Slowly knees so that feet with a trunk a right angle. Take away knees to the right as far as possible and be late in an extreme point for 10 seconds. Slowly knees in vertical position also repeat movement to the left. exercise of 8 times in everyone .


Метки:бедра, a breast, a stomach, fat, muscles, feet, a bearing, shoulders, a back, exercises

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