When doing back exercises, always check your attention to posture, attention not to bend back.
Action 1: Ask you to lie flat on the floor, abdomen close to the ground. Cross your hands behind us and gently lifted his head, so that the chest off the ground. Be careful not to excessive force. And then dropped back, you control the speed better. Repeat this action two groups 15 times.
Action 2: Legs spread apart and standing, knees bent. Chest to lean forward, but always keep the back straight. With both hands holding dumbbells, to both sides of the level of initiation, feel the back muscles in force. Repeat this action two groups 20 times.
Action 3: Legs, feet close together and standing, his hands behind us cross, you can also turn to the horizontal direction. Tilting chest and come back, Repeat this action three groups 20 times.
Action 4: This action exercise your upper back muscles. Legs spread apart and so on Shoulder, knees bent. The chest forward, his left hand pressed on his knees, his right hand holding dumbbell as far as possible the direction of the toes to lengthen, and then pull back the power back to the hip side, pay attention not to bend his arm. Well you control the speed. The two groups do the same action 15 times.
Action 5: Lying on the ground, legs spread apart and knees bent. And then use the power of the arms and legs propped up the body, your back, buttocks and thighs have left the ground in a straight line. To maintain this position, your right leg straight up, then down. In the action, please draw your attention to the tense back muscles. Repeat five times on each side of this movement.