Lower back exercise group a: Swan's
Motion effect: beautiful buttocks lines, Trowelling stomach, promote the spine back elasticity, stretching from the opposite direction.
Action: prone, face down, hands on either side of the shoulder braces, legs wide open and the pelvis, tightening down the back and buttocks, navel shrinkage.
Action: use the power of the back, breathe in, lift the left chest.
Action: arms distraction, maintaining the cohesion of the axis, will lift the body into an arc.
Breath, will fall back to trunk movements 1.
Repeated.Tips
Tight low back and buttocks, feeling both tight squeeze together.
Action process to keep the spine and neck stretching.
Cervical spine and spinal column in one line, not backwards.
Repeat the steps, you can gradually increase the movement amplitude.
Lower back exercise group II: camel-stretch
Action: strengthening the back, abdomen, buttocks lines, coordinating body balance.
Action: pull back, sat on the heel, hand, forehead over his arms.
Action: pull up the torso, arms from his head around to the back supporting body, finger forward.
Action: suction, hip to make a reverse facelift, Voldemort stand position.
Look straight ahead, tight butt.Exhale and return to action 2, and then return to action 1.
Repeated.Tips
Tighten the hips and thighs.
Action, be careful not to let the legs, hips and shoulders down.
Action 2, 3, not when his eyes look back head.
Conservation action.
(Practice editing: child wenchong)
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