COMPLEX FOR STRENGTHENING OF MUSCLES OF A BACK

The first exercise which will help you to be warmed up before exercises.

For performance it is necessary to accept - to sit down initial position on an equal surface and to take of a convenient position. Further a hand to place on a belt, having bent in elbows, and feet to straighten and extend forward with connected nosochkami. The case thus to try to hold to straight lines.

The following stage - smoothly, without jerks, without hurrying up and having caved in, to fall on the earth. All is carried out on a breath, and then slowly to straighten the case having returned to initial position. Now it is possible to exhale. Exercise to repeat 20 - 30 times.

The second exercise

Base position - to become free and equal, having connected feet together. Thus hands to place on a belt, having bent in elbows. To carry out inclinations the case forward and back, trying to bend down as it is possible more low.

Exercise needs to be finished an inclination forward to remove from a backbone loading. To repeat 10 - 15 times.

The third exercise

The initial position - to lay down on a stomach on an equal surface. Hands to extend before itself, holding over a head. To try to lift hands and a trunk simultaneously. To repeat 10 15 times.

To complicate the given exercise it is necessary to add similar liftings of feet then our body will be similar on lodochku. To repeat 10-15 times.

Qualitative building of an apartment house can provide only complex designing from real professionals who will operatively solve important questions and can find the right decision.