Sit on the floor with legs stretched forward, hands behind concatenate the castle below, fix the position and count to five breath, exhale. Repeat 5-8 times. Sitting on the floor, legs bent-legged, and hands behind my back in the castle with the breath you need to pull your chin up, exhale, bend your back and lower the chin down, trying to imagine how this time stretched vertebrae. Exercise is done at a slow pace, the number of reps - 3-5 times.Palm lay on his knees, the same as in exercise number 2.

Inhale - belly stuck out ahead while the thorax like wide open exhale. On all fours lift one leg up on a breath without bending the knee. Fix position, count to 10 and exhale, number of approaches, and two on each leg. Standing on their feet, arms down - With inhalation raise hands up and slightly bend the back, with one leg at a time, which also retracts to toe.

Fix the position, count to 10 and exhale. Among the approaches vary according to age.When the back warmed up, start practicing rack "birch" on the forearms, as well as a "bridge" do not try to immediately get on your hands, it will require a lot of effort and time.  best foods to eat to lose weight

Be prepared to work - Health no gain in one day Chinese exercise for the youth back - For older people who find it difficult to do Twist, special exercise recommend using mild roller diameter of 10 cm, which is placed under the back near the navel.

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