Somebody thinks gem gal is special motion of the woman, actually the man also can do this exercise. Website of American male health introduced 4 simple motions, can increase flexibility, bring a muscle that often is not used into play.

The station is arranging 30 centimeters of far places from the wall, the back develops a wall after. Rely on hip on the wall, bow downward for axes with hip, when abdominal muscle participates in this movement, knee can bend a little. When your back gets be extendinged adequately, slowly unbend leg, bosom is stood by to ham. Keep one small conference, do a deep breathing, the neck wants to loosen. Maintain this pose one minute, stand slowly next rise. 字串3

Forward lunge pose -- extend quadriceps

Put both hands on couch, the back is apart from metope after 0.9 meters. Backward extend right leg, make metope of thenar bring into contact with. Maintain this pose one small conference, curve the knee of right leg to the ground next, shift right leg, make metope of toe bring into contact with. Curve left leg, into forward lunge, till ground of bring into contact with of right leg knee, move hip ahead next. Maintain this pose one minute, stand rise, change a leg to make similar action. 字串9

Dog type bends over wall -- extend shoulder and hamstring 字串6

Two tactics is apart, be the same as with the shoulder wide, put on the wall, drop back a few paces, become right angle till the body and hip. Even ground extend opens finger, handle and artifice are pressed on metope. Loosen a neck, but do not want loll. Let one horizontal is become with back at the back of the neck, hold handleless cup of this pose dichotomy. 字串4

Chair side is screwy -- extend is coxal 字串9

Stand, let right leg knee stand by a chair, put right foot on the chair. Capture right anklebone with left hand, in sky up extend sword arm, rotate bosom rightward. Extend back, spread out bosom. Maintain this pose, loosen next, change another direction to make similar action. 字串5