6 exercises for perfect back. Want to get well-formed buttocks? You can do it by trying out the 6 simple exercises for the perfect back that our fitness expert giving us.
These are simple exercises that are the key to acquiring your dream buttocks and perfect silhouette. Follow them and see your body change and become more beautiful and beautiful.
What are the perfect exercises for perfect back?
Stand up with your hands in the middle. First, bring one foot forward and begin to slowly and lose a deep seat, with your knees bent 90 degrees. Then return to your starting position and do the exercise with your other foot in front. Make at least 12 repetitions with each leg, then stop for half a minute and try another 3 sets of 12 repetitions with pauses.
Raise the foot while maintaining control
Take a mattress, spread it on the floor and lie face down. Put a gym tire on your ankles and start lifting one leg at a time while tightening your back. To do the exercise properly you must resist the force of the rubber and try to lower your foot.
Make 12 reps with each leg alternately, stop for half a minute, and make another 2 sets of 12 reps with pauses.
It is worth noting that if you do not have a tire you can do the exercise without it. The difference will be that you will not have the rubber resistance and therefore the exercise will be easier.
Open and closed seats by pressing on the heels
A great exercise for bending your foot, as well as your legs are the open and closed seats by pressing on the heels. First, stand upright with your feet slightly dimensional, then lower your pelvis to a deep seat. Basically make the move that you would if you were going to sit on a chair, except that in this case, the chair is not there. What you should notice is that your soles are constantly pressed against the floor and that your back is always stretched.
So make 3 sets of 12 repetitions with half a minute pauses in between each set. And then make another 3 sets with your feet even more open.
Take a step or something and you have it in front of you. Start jumping up and down the step with your knees bent and your heels straight, which will firmly slide down.
Make 3 sets of 12-15 reps with half-minute breaks.
Climb the step and raise one knee to the height of your chest while controlling movement. Then lower your foot slowly and then step down completely from the step. Then do this exercise with the other foot.
Repeat the movement 12-15 times and stop for half a minute. Then do another two sets of 12-15 reps.
If you want to make the exercise more difficult, you can use hand weights.
Bring one foot forward and get down slowly without taking your knee away from your foot. Then press the heel to return the body to its original position. Repeat with the other foot.
Do this movement 1 to 12 times for 3 sets, taking half-minute breaks.
But beware! Keep in mind that your back is always in the right position.
6 exercises for perfect back