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4 Ways how to rebuild muscle without the need to go to the Gym

4 ways how to rebuild muscle without the need to go to the Gym
InfoHealthyLife.Com - Not only does the stomach and arm, has a muscular back which will also improve the appearance and make you increasingly confident. Most people build muscle back in the gym. In fact, many simple movements you can do at home. As long as routine and consistent, you don't need to spend a lot of money to make up the back muscles. Here's how to do it.
Simple exercises to shape the back muscles at home

1. Superman
  • Stomach lay down with your arms and legs straight in the State.
  • Make sure if the Palm of the hand and the top of your foot facing down.
  • Slowly lift it up arms and legs from the floor. Try both of your arms and legs straight in the State while the core muscles do not move. Can you imagine Superman, her body stretched as he flew.
  • Hold this position for 15-30 seconds.
  • Then lower the arms and legs back onto the floor slowly.
  • Do three repetitions with maintaining this position.
2. Cobra
  • Position yourself stomach lying on the floor.
  • Straight leg stretch into the back of the leg with the top facing down.
  • Tighten Your pelvic floor and lock your stomach.
  • Slowly raise your shoulders up by using your hand to help maintain the position.
  • Navigate your chest forward. Inhale while lifting the body upwards.
  • Hold this position for 15-30 seconds.
  • Slowly, lower the body back to the floor, while exhaling breath.
  • Do about 10 times the movements repetition.
  • As with all exercises, try to push yourself to hold it a few seconds longer each time to do it.
3. Wall sit
  • Start by standing about half a meter from the wall with your back facing the wall.
  • Slide back down and stick to the walls to walk bent at an angle of 90 degrees.
  • Keep the shoulders, upper back, and back straight head stuck to the wall.
  • Both feet should be flat on the ground with the weight balanced.
  • Hold up to 30 seconds (the time can be extended accordingly ability).
  • Slowly raise your body up with the back remains stuck on the wall to Your back upright position, then repeat the movement as much as five times.
4. Hip hinge
  • Take the position of standing upright with the feet are stretched a little wider than the shoulders.
  • Put your hands on your hips.
  • Pull your shoulders back slightly to tighten the muscles of the back.
  • Slowly bend your waist and bowed the body forward. Make sure the shoulder of paralleled with the hips when bending forward.
  • bowed the body forward until your position parallel to the floor, then slowly return to its original position.
  • Make sure you do so with the slow motion while your stomach muscles contracting.
  • Start by trying a set to make sure these exercises are not too heavy for your back. Slowly increase your exercise up to as many as three sets, with each of the 10-15 repetitions.
Be careful while doing this exercise, do not bend your back. This error will not only inhibit you train your back muscles, but may also be injury to the spine.
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