Exercises waist: A few precautions prior
* Warning, some techniques based rotations are done with caution if you suffer from spinal deformities, gaia gold,lweakness of muscles or fragility of the vertebrae. Better then seek the advice of his doctor.
* The rotation suddenly made a ligament can stretch or move a vertebra. For all, it is important to start the exercises slowly and without reaching the maximum amplitude. This simple precaution during the first ten movements (for each type of exercise) shall be heated.
Waist Exercise 1: Side bends
Standing with legs apart and slightly bent, head erect, hands on hips, bend your torso sideways alternately right and left, you straightened upright each time. Your pelvis does not move and be careful not to arch your back. If you have a fragile back, round your lower back by pushing the pelvis forward.
Make 30 flexions alternating right and left, 4 times a week.
Tips:
* Adopt the pace that suits you.
* Exhale through the mouth during flexion and inhale through the nose pointed at the bust.
* If you have weak knee joints, consider keeping your feet parallel and not directed outwards.
* Instead of placing your hands on your hips, take a hand in each dumbbell (0.5 to 2 kilos), flexible arm along the body.
Exercise slender 2: Rotations
To realize smooth and avoid if scoliosis.
Standing with legs apart and semi-flexed, feet parallel, arms parallel to the floor, make the rotations of the torso to the right and left alternately. Beware, your pelvis does not move. He must stay in front. Your back arches do not. If it is fragile, round your lower back.
Repeat forty rotations each side alternately,cheap gaia gold, repeating 5 times a week.
Tips:
* Exhale through your mouth at the maximum rotation and inhale through the nose when the bust comes face.
* Take a break of 5 or 6 seconds every 20 deflections before going to avoid getting dizzy.
* Adopt the pace that suits you, either slow or very slow.
* This exercise can also be achieved with a stick on his shoulders.
Exercise waist No. 3: Circles of bust
Standing with legs apart and semi-flexed, hands on hips, make circles the bust the largest possible, alternately in one direction and then in another. Bring out the torso upright at the end of each movement.
Make a half circle of alternating, repeating 3 times a week.
Tips:
* Inhale through your nose down the torso to the side and exhale through the mouth when you go up the bust.
* Take a bust as far as possible on the sides for maximum efficiency.
* To avoid dizziness, do this exercise slowly and respecting the alternation of a circle in one direction then another.