Fitness "Open-shouldered Beautiful Teenager" Training Plan
Open shoulder back training program
Step 1: Stretch before training.
Great stretch
Stride forward, rush forward
Elbow down, abduction
Natural breathing, stretching 10 times/side.
Face wall stretching
Stand naturally, facing the wall.
Elbow against the wall
Breathe naturally and stretch for 20S/ side.
Open shoulder back training program
Step 2: Reverse activation
Elastic belt bent down to row.
Bend over and tighten your back.
Exhale and contract the shoulder blades upward.
20 times in 4 groups
Elastic band drawn when sitting.
Waist and abdomen tightening
Retract the scapula after exhalation
20 times in 4 groups
Open shoulder back training program
Step 3: Back training
High level pull-down
The core is tightened and the distance between hands is wider than the shoulder.
Exhale and close the scapula, and the rod falls to the clavicle position.
4 groups 16 times
Sit and row.
Waist and abdomen tighten and shoulder blades sink.
Retract the scapula after exhaling.
4 groups 16 times
Open shoulder back training program
Step 3: Back training
Dumbbell bend over and row
Bend over and tighten your back.
Exhale the scapula.
4 groups 12 times
Goats stand up.
Put your hands on your ears and tighten the core.
Exhale upper body lift
4 groups 12 times
Open shoulder back training program
Step 4: Relax your back.
Baby, relax.
Bend forward and sit back with your hips.
Stretch your arms forward.
Breathe naturally and stretch for 20 seconds.
Chest and back stretching
Hand support
Bend down and press on the bow.
Breathe naturally and stretch for 20 seconds.