15. Exercise as super complex for the spine.

 Today such super complex need to an all without  exception.Take  dumbbells, weight selecting by a possible, and you need a feel tension. 3 kg- 1.5 on every hand will be optimally. Slightly legs bended in knees, low corpus, but not bend in waist.Shoulders  expand, but not   slouch. Pull up to breast are bend in elbows hands, alternating with stretching out hands with dumbbells in sides. 1,5 are weight of dumbbells on every hand. Elbows are  not lifting .3-4 series on 10-12 times are enough.

16. Boat. Lie on the belly, legs are separated, and doing raising hands up, and fixing position, and you are feeling as buttocks and muscles tension- are spine for extensors. 15-20 times , after are still 2 approaches.

17. Triceps pump.

lie on the belly, hands are for the body along, toes are on the floor. On the breast level bend hands in elbows and rest in the floor.Raise torse on the straight hands , legs are keeping in one position,  toes are pressed to the floor. Doing are 3 approaches on 20-25 times  and boldly wearing are frank clothes with opening spine.

18. Back push-ups.

Very simple and effective exercises for manufacturing triceps.Push ups you can from a table, chair, bed, or any other matching elevation. And on initial position. Sit on a floor with a spine to chair, straightened legs, toes are looking up. Move hands back, and rest with hands in chair. On breathe out wavily raise pelvis on stretched hands, on breathe in without jerks return to initial position, but here not low pelvis on the floor. Body keeping on weight, not  slouch, keep shoulders and breast are straightening.Keep light bend in waist in exercise doing.Keep body on weight for the leading maximal effect.Not raise for inertia  calculation, doing a jerk with hands.Wavily doing are all moves with corpus. Minimum ten times an exercise doing.

19. Dumbbells thrust to the waist.

And begin this to the waist thrust with reverse in chair. Base exercise pm the muscles forces manufacturing, which a matching for new. Improving posture, and manufacturing muscles of spine, shoulders. And chair helps you, or other elevation . Left knee put on the one chair edge , and with left palm reverse on an other her edge. Right leg here  is tight stays on the floor. Right hand   hanging down vertically down, spine is parallelly to the floor. Squeeze with a right hand a dumbbell.On breath in pull up her to the belt, wavily low her down, feeling as a stretching spine muscles.Floor for a not touch, 10-12 times  and you can change a side.

20. Bending out hands with dumbbells with reverse in chair.

Best exercise for triceps. And for boys adding sizes in hands and emphasizes theirs relief , for girls as form improves and fight hands flabbiness. Stand up with one knee on chair, with hand reserve from a same side for body support and balance. Slightly incline to the front, that corpus is having for floor parallelly. And with a second leg reserve in floor. And in free hand take dumbbell and bend elbow under straight corner. On breathe out bend out elbow back, and triceps here is maximally tension, and position for shoulder is fixed. On breathe out wavily return hand in initial position.10-12 repeats and change a side.

21. Jumping Jack.

Stand up, legs put on the shoulders width, hands  straightened, lowered by sides. Breathe in, and on breathe out do a jump. Separate legs a more widely in sides, and fast hands up over head and clap in palms.  After return back, doing breathe in. And on breathe out repeat jump. Check for breath and temp.  And calculate manage by claps.