Women always dream of having an S-shape figure, and spend a lot of energy and money on breast enhancement and hip beauty. You know, the back is also a piece that you can't ignore. Let's take a look at how to give our back a perfect image.
Back lift
Active muscle parts: back, buttocks and back of thighs
The first step
Lie face down on a board or bench supported by an aerobic air cushion. The hips are 45 to 90 degrees from the board, and the legs are supported by the edge of the board, naturally drooping. At the same time, the legs are crossed and bent, and the head is stuck on the board.
Step two
Contract your abdominal muscles to help you support your lower back. Keep your legs bent while slowly raising them in line with your body, parallel to the floor. Stop for a moment and slowly return the leg to its original position.
Remember to stop between two leg lifts to make a breathing adjustment.
The following four points should be noted:
Make sure you don't straighten your legs
Make sure you don't lift your legs above the parallel line
Make sure you don't arch your waist and back
Make sure you don't pull your legs up and down, and keep them moving slowly.
Your personal plan
Number of times per week: 2 or 3. There must be a day's break between the two.
Number of repetitions: 8 to 12 leg lifts as a group. Do one to three groups at a time, with 30 to 60 seconds of rest between each group.
Weight: if you can't lift your legs eight times, you're too heavy. If you do it easily 12 times, you're too light.
Speed: take 3 to 5 seconds to lift the leg, stay for 1 second, and then take 3 to 5 seconds to put the leg back to the initial position.
Tip: as a simple version of the sport (or you don't have a board or bench), you can put the sofa mat on the floor, you can move less, but you can use the same muscles.