Stand back muscle trains 1
Situation of standing position of station of the first pace, bipod departure and shoulder are the same as wide.
The hasten before body of the 2nd pace 120 degrees, double genu is small bend, centre of gravity is between two legs.
Nature of arm of the 3rd pace is raised, in the across before the bosom, with rowing behavioral appearance is carried on the back backward slip double arm.
Note: Above movement does 3 groups, every groups 12, every across block lies between 30 seconds to loosen.
Back and head parallel look ahead. Double genu must bend slightly, lest damage knee joint.
Stand back muscle trains 2
Situation of standing position of station of the first pace, bipod and shoulder are the same as wide. Both hands grasps dumbbell, double arm nature is flagging.
Body of the 2nd pace and ground parallel become 90 degrees, double genu is small bend, back and head nature are parallel, smooth inspect ahead.
Arm of music of the 3rd pace is carried up pull small dumbbell to bosom, carry 1-2 second stays when pulling bosom. Attention: Look up hold out a bosom.
Note: Above movement does 3 groups, every groups 12, every across block lies between 30 seconds to loosen.
Note the rate when the movement, should be to be pulled quickly put slow, carry when pulling expiratory, when putting down inspiratory.
The weight of dumbbell suggests to be controlled in 3 pounds. Also perhaps can wait for the fungible of identical weight with mineral water.
Muscle of the back on mat trains
Fu of body of the first pace lies on mat.
Both hands of the 2nd pace is grasped after be being put in ear, double leg and the upper part of the body at the same time up cock, after holding 1-2 second, put down. This movement makes back muscle gets sufficient drawing. Attention: When putting down, want slow at up the speed of cock.
Note: Above movement 20 / group, do 3 groups. Every across block lies between 30 seconds to loosen.
Muscle of the back on stool trains 1
Knee joint curves touchdown of left foot of the first pace slightly, right crus and ham become 90 degrees, smooth put on orange.
Right hand of the 2nd pace grasps dumbbell, show 90 degrees adequately toward back drawing arm. When the drawing after noting intent inspiratory, when putting down expiratory.
