Muscle Training Guide
Training The Back, All Back Muscles
- By Kemal Kinali Aka. Flying Trickster

Important: This is a guide that I invented myself, so its not copied or duplicated from any other physical trainers as myself. You can use this as a guide, and you can post it anywhere, but without changing anything! I will appreciate it if you leave the guide as it is!
The reason that I don't use weights, is because weights can make you look too buff. Some people think its cool, others dont. But this kind of training gives long and flexible muscles, and way more markings. You wont slow down because of too big muscles, and this will also strengthen your whole body in general, alot. So use it if u want, im sharing with you all.

Daily Basis: I do these exercises every day before I go to bed, for like 30 minutes. Its best to do as many as you can, and its not important to count. Rather concentrate on doing as many as you can until u get exhausted and then take a little break, and move on to the next exercise. You can skip every other day if you dont feel like training, but dont skip more than one day in a row.

Remember: It changes from person to person, how much it helps, and how long it takes before you can see results. If you really want to see results, dont stop! Keep training and you will feel and see results sooner or later.

Lie down on your belly with your face facing down. Put your arms straight forward like I do on the picture, and your legs straight backwards.

Simply lift your left arm and your right leg up, not too fast nor too slow. And then change to the other arm and leg. As many times as you can followed by a break, and then go again.
A - Try to keep your leg straight as you lift it up and put it down.
B - Same with your arm, try and hold it straight all the time.