The first action is to inhale, exhale and sink your shoulders. First, flatten your shoulders. The second trick is to stretch the foundation front, back, left and right to make the shoulders fully active. The third measure is to stretch the towel back and forth to strengthen the shoulder muscle movement. The fourth measure is to move up and down Zanzi, fingers and shoulders. The fifth measure is to lift the rotating arm horizontally to make the whole arm move. The sixth move is to raise the arm horizontally and draw a circle, and the seventh move is to stretch as a whole.

How to correct the motion diagram of inclined shoulder

1. Inhale, exhale and sink your shoulders.

While inhaling gently, the shoulders contract upwards, then exhale forcefully, and at the same time, the shoulders force downwards, with the emphasis on the action of exhaling downwards and sinking shoulders. Do it 20 times as a group and do it in two groups a day.

2. Front, back, left and right foundation stretching

First do a basic cervical stretch in four directions: front, back, left and right. Remember that the shoulders must sink and have a sense of confrontation with the throwing direction.

Stretch the towel back and forth

Take a towel and do it backwards from the front of your body, and then do it back and forth 10 times. It should be noted that you must not bend your elbows and sink your shoulders to breathe.

4. Zanzi moves up and down

Thumb up, keep your arm in a straight line, and then open your thumb to your ear (a bit like watching my posture). Then the thumb is down and the thumb is driven to the armpit. If this action is done correctly, the red dot on the photo will feel sore!

5. Turn your arm horizontally.

Keep your arms straight and lift them horizontally, palms outward. Your arm drives the whole palm forward and then backward. Don't just move your wrists. Move your whole arm and keep it straight. Do it 20 times before and after as a group, and do two groups a day.

6. Draw a circle with your arms raised horizontally

When the arm is straight and flat, draw a circle clockwise and then counterclockwise. Remember to keep your arms straight and not bent, and your neck should be elongated.

7. Overall stretching

Finally, stretch your body with your feet shoulder-width apart and your knees straight. Bend your whole arm forward and stretch it as far as possible (it will be super comfortable if you do it right). You can look at the direction of the arrow in the photo and find out where you feel the power.

How to practice shoulder width

1. Variant wide grip pull-ups up/down

This is the key training action of shoulder expansion, which can train most of the above muscles. The grip distance is about twice the shoulder width, and the scapula is spread outward. When it is pulled to the highest point, hold the armpit and press down the shoulder. The back is slightly arched, and the abdomen cannot be pushed forward. Pull up according to 1 s, pause at the highest point 1 s, and drop at the rhythm of 2 seconds, about 6-8 times in each group. If you can't reach this number, it is recommended to ask a friend for help.

2. Bow back push-ups

This is deltoid toe thickness training. After light weight warm-up, choose to repeat the load up to 8 times, and train at the rhythm of 1 s and 2 seconds down. The clavicle is fixed all the way. If you can't, suggest that your partner help you hold down your collarbone. Hold the dumbbell slightly above your head, not the highest.

3. dumbbell side lift

This is deltoid toe thickness training. After light weight warm-up, choose to repeat the load up to 8 times, and train at the rhythm of 1 s and 2 seconds down. The clavicle is fixed all the way. If you can't, suggest that your partner help you hold down your collarbone. Hold the dumbbell slightly above your head, not the highest.

Principle of widening shoulders

1, shoulder has more professional terms in fitness. We call it deltoid muscle. Before training deltoid muscles, you must first understand their structure. The deltoid muscle is divided into three small muscles, which are composed of three bundles: anterior, middle and posterior. In principle, don't focus on the different exercises of front shoulder, side shoulder and back shoulder when practicing shoulders. However, if you want your shoulders to look more generous, you must strengthen the practice of the center beam.

2. Push-ups and side lifts are the focus of training. If you are just starting to practice your shoulders, I suggest you add these two movements. The push stimulates all the deltoid muscles, making them bigger and forming broad shoulders. The development of side beams by side lifting can increase the shoulder width and enhance the visual effect. Wide shoulders and thin waist form a beautiful "inverted triangle".

Correct walking posture

1, learn to breathe with the abdomen. When inhaling, you can feel the abdomen bulge, and when exhaling, the abdomen shrinks hard. Breathing through the abdomen can make oxygen fully enter the body, and the body is full of oxygen, which can promote blood circulation.

2. Try not to lean forward, stay upright, and try to avoid playing with your mobile phone while walking.

3, the spine is straight, try not to hunch over, if you have formed a habit, you should pay attention as much as possible.

4. Try not to walk with your stomach, which will not only squeeze behind the lumbar spine, but also oppress the gluteal muscles.

5, the pelvis has certain ups and downs, not just one foot as a support.