How to exercise shoulder muscles?
Shoulder muscles are a fitness program, and the specific weight should be planned according to personal physique. Shoulder training should be arranged at least twice a week. For the following group of movements, it is recommended to do 10- 12 times for each movement, and rest for 30-60 seconds between groups.
Stand naturally, or stand at a 45-degree angle, with barbells or dumbbells hanging in front of your legs with both hands at shoulder width. Lift the barbell (or dumbbell) forward and upward (elbow slightly flexed) until it is above the line of sight. Then, slowly put down the reduction; Say it again.
How to remove trapezius muscle
1, palm flips for 30 seconds *4 groups of arms are raised horizontally, palm flips, and thumbs are backward and downward.
2. Stretch the trapezius muscle for one minute * Group 4: Make a fist around your back with your left hand, hold your head with your right hand, turn your head to the right and practice on the other side.
3, trapezius muscle massage for one minute *4 groups of double forearms crossed, massage with the palm of your hand, relax trapezius muscle.
4. Shrugging exercises for 30 times * The fourth group stretched out its hands at both sides of its body, and the shoulders were forcibly lifted and lowered.
5. Stretch your arm for one minute * Group 4 raises your right arm backwards, presses your right elbow with your left hand, and changes hands to practice.
6. Stretch upward for 30 seconds *4 groups of hands crossed, and pull upward from the back of the head to straighten the top of the head.
What is the cause of fat back?
1, Ge You, lie down
Ge You got angry when he was lying down. Are you still proud of Ge You lying down? Poor sitting posture will lead to pelvic skew, which will lead to the whole body skew, and the skewed part is more likely to accumulate fat! Ge You lied!
2. Sitting for a long time
After sitting for a long time, you will find that your back, shoulders and neck become stiff, right? If the upper body does not move for a long time, it will seriously affect metabolism and lead to fat accumulation. Sedentary people should often do stretching exercises on their shoulders and back.
3. Underwear is not suitable
Tight underwear will hinder blood circulation and lymph node stagnation. After the metabolic capacity is reduced, the body tends to accumulate aging waste and fat on the back. Underwear must be changed frequently! Don't wear it on tight underwear.
4. Lack of exercise
Insufficient exercise will directly lead to shoulder and neck muscle degeneration, and the back is easy to get fat. Even if you don't have time to insist on going to the gym at ordinary times, you can do more appropriate exercise and exercise your muscles in your spare time.
What exercise is good for fat back?
1, boating to lose weight
Rowing exercise has obvious weight loss effect on hips and back. For specific methods, please refer to "How to choose rowing boat to lose weight" and "What problems should be paid attention to when using rowing boat to lose weight".
Step 2 swim
Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious.
3. Chest expansion exercise
Stand your feet apart to shoulder width, raise your arms horizontally, palm forward, move your arms horizontally back and forth, and skip your body forward; Step back and try to put your hands together. Repeat the action 20 times. Reduce the weight of arms, chest and back through chest expansion. Good fitness, insist on it every day.
Step 4 crawl
It is crawling, especially suitable for obese people who are prone to fatigue in the back and cervical spine. Lie prone, bend your elbows to support the ground, crawl forward alternately with your elbows10-15m, repeat for 2-3 times, and breathe evenly. Hold the ground with your left hand, with your right elbow and right leg forward 15-20m. Repeat 2-3 times. When crawling, the upper body is slightly lifted. The two sides alternate. Two elbows alternately crawl forward 8- 10 meters. Straighten and relax your legs and climb your upper body forward. Repeat 3 times with an interval of L- 1.5 minutes. Crawl forward alternately with rhythm 15-20m, repeat 2-3 times. When practicing, the head should be slightly raised, the chest should droop naturally, the climbing speed should be slow, and the climbing range should be small. Crawl clockwise along a circle with a diameter of 5-6 meters, and then crawl counterclockwise. When practicing, tilt your head to the climbing side. Repeat 2-3 times with an interval of 1- 1.5 minutes. Crawl forward alternately15-20m. Repeat 2-3 times with an interval of 2 minutes. Crawl backwards alternately10-15m. When climbing, the chin is slightly retracted, and the legs are relaxed and straight to coordinate with the hands.