All supermodels must neither slip nor narrow their shoulders, so how to practice to make the lines of shoulders close to perfection?
First of all, here is a misunderstanding. Many people think that wanting shoulder width means practicing shoulders. This is not to say that you don't need to practice your shoulders. There should be perfect shoulder line and shoulder training. However, the contribution of shoulder muscle development to shoulder width is very small, especially for women. Imagine, who is the middle shoulder among ordinary girls?
In fact, it is the back width that affects the shoulder width. Imagine that after the back muscles are widened, the glenohumeral joint (synovial joint between humerus and glenoid fossa of scapula) is pushed away by the meat, and the gap becomes larger. At this time, your skeleton will become bigger. In addition, the back muscle group is obviously larger than the shoulder muscle group, so the growth ability is correspondingly larger than the shoulder muscle group.
The real beautiful shoulder can't be "seamlessly spliced" with the arm, and the obvious shoulder line is also the new standard of beautiful shoulder. Women's shoulder training does not need to pay too much attention to the development of the back beam (in fact, it is difficult for most trainers to pay attention to the back beam), and more attention should be paid to not letting the shoulder joint protrude. This points out that attention should be paid to toe training and daily posture without chest. Good posture is absolutely important for shaping the figure, and the training effect of one hour a day must not be 23 hours a day.
Habitual holding your chest for a long time may make it difficult for you to open your chest even if you consciously want to control it. Here's a little trick for everyone. As long as you rotate the humerus (the big arm rotates outward), you can find a way to overcome the feeling of holding your chest.
Since the popularity of fitness in China, the most frequently said by female coaches is "I want to get my ass up", so everyone started to squat down, began to bear the weight, and began to push the buttocks. But few people seriously think about what kind of hip shape they want-a big round ass. Full hips up and down? Narrow but upturned hips?
And the impact on other parts of the body (not just legs) in the process of pursuing ass-lifting.
Different training objectives determine different training methods. First, determine the body shape you want, and then start to make training plans and actions with this body shape as the training goal.
According to the current scientific training methods, the best training frequency for beginners is 3 times a week, and the advanced training frequency is raised to 4 times a week. Five times. 1 week is an introductory week, which is mainly to help the body that has not exercised for decades to restore its motor function and improve its cardiopulmonary function. The second one? During the period of 12 weeks, the training intensity gradually increased, with strength+aerobic as the main factor. This planning video is a very popular XHIT series of videos abroad, and the beauty coach Rebecca is very passionate! Fitness friends say that every time you watch this video training, you are very motivated!
This plan divides the whole body training plan into several parts, namely: warm-up before training, stretching after training, whole body training, HIIT, lower body training, upper body training and waist and abdomen training. Each part has a corresponding video link, as well as a detailed explanation of the movement quality, the training amount, and the recommended weight of using dumbbells.
The daily training section is in the schedule. Daily training consists of three parts, warm-up before practice+training content in the table+stretching after practice. Warm-up before training prevents physical injury, and stretching after training helps the body become more slender and beautiful, and relieves muscle pain the next day. Therefore, these two items are very, very important and must be completed seriously.
The videos selected in this plan are all movements suitable for beginners in XHIT series videos. There are many other videos in the same part, which I have sorted out and put at the end of the article. When you feel that you have practiced a certain video, you can replace it with other training videos in this part. Many moves are familiar, so after 12 weeks, you have mastered a lot of technical level and theoretical knowledge. It is important to know more about fitness theory on the Internet.
The videos selected in this plan are all movements suitable for beginners in XHIT series videos. There are many other videos in the same part, which I have sorted out and put at the end of the article. When you feel that you have practiced a certain video, you can replace it with other training videos in this part. Many moves are familiar, so after 12 weeks, you have mastered a lot of technical level and theoretical knowledge. It is important to know more about fitness theory on the Internet.
Abdominal muscles
On the vest line, you can exercise by rolling your abdomen and supporting it with a flat plate.
abdomen
This has been said too many times. Welcome to the historical news.
hard-working
The most easily overlooked thing is the back, others can be practiced casually, and the back must be practiced seriously and severely.
Maybe it's because online girls take selfies of their chests, bellies, hips and legs, so you ignore the importance of their backs. But why do some girls have the same temperament as those with no breasts and no vest lines? It is because of their tight backs that the whole upper body looks tall and straight.
G.E.M. belongs to the kind of girl whose vest line is not obvious, her chest and legs are short and her hips are tight. But her back is more important than most female stars, and her upper body looks very stretched.
Observe whether your elbow is backward or outward when your arm droops naturally. Girls with good temperament can show the radian of their shoulders with their elbows facing backwards (boys facing outwards), and keeping a certain distance between their arms and trunk can also prevent abnormal accumulation of fat.
Therefore, the purpose of practicing girls' backs is very different from that of boys. Boys need a lot of pull-ups to expand the width of the back and pay attention to the thickness of the upper back. While girls should focus on practicing the lower and middle bundles of trapezius muscle, humeral external rotation muscle group and erector spinae, so as to make the shoulders contract and press down, and make the chest more upright.
My favorite sentence to share with you: When you are the youngest, you have the best figure! I'll give you a detailed fitness plan from code word to dazzle, and the rest is up to you!