1: The basic skills of models can help you "5 points 1 line"
Step 2 press the shoulder
3. Stretch backwards and upwards.
4. Replace the soft bed for sleeping with a hard bed, and try to lie flat and high. Change to a slightly lower pillow so that your shoulders are close to the bed surface.
5. Walk with your head held high.
Remember: if you are a woman's plane, don't choose a heavy one for a man. To achieve your goal, it depends on the basic skills of modeling.
Success is at hand. Start (a disease)
Question 2: Can you flatten your shoulders through exercise? Push-ups 9* 12, pull-ups 8*8, dumbbell bird 9* 12. The interval between each group is 6 days per week, and the interval is no more than 30 seconds. It can be changed in two months.
Question 3: How can I flatten my shoulders? The main reason of the shoulder is the muscle group (such as deltoid) attached around the clavicle and scapula (shoulder strap) of the shoulder.
Muscles, pectoralis major, latissimus dorsi, trapezius, etc. ) are underdeveloped and weak, making the clavicle and scapula below the distal end (acromion position)
Hanging, thus forming a sliding shoulder deformity. The training method of self-correction is:
First, lift sideways. Spread your feet shoulder-width apart, hold dumbbells or heavy objects hanging on your sides with your fists, and look forward. Inhale immediately
Hold the bell and lift it to both sides until your arms are shoulder height. (When holding the bell, bend it slightly for 3 ~ 4 seconds at ordinary times. ).
Exhale again, hold down the bell and slowly put it down, returning to your side. Repeat 10 ~ 12 times and practice 4 groups.
Second, raise your hand in front. Legs apart, shoulder width apart, holding barbells or dumbbells forward, hanging in front of legs, holding the bell.
The spacing is shoulder width. Inhale immediately, hold the bell with straight arm in front of you to shoulder height, and pause for 2 ~ 3 seconds. Exhale again,
Slowly lower your straight arm and recover. When lifting the bell with a straight arm, don't bend your elbow, and the upper body is not allowed to swing back and forth to help. Repeat 10
~ 12 times, * * * practice 4 groups.
Third, stand upright and lift horizontally. Open your feet, slightly wider than your shoulders, lean forward, keep your upper body parallel to the ground, and keep your back.
Straight, head slightly raised, legs naturally straight, body center of gravity falls on the vertical line of heel. Stretch out your fist and eyes forward and hold the bell.
Hanging in front of your legs. Inhale immediately, hold the bell to both sides to shoulder height, and pause for 2 ~ 3 seconds (hold the bell for 2 seconds).
Elbow slightly bent). Exhale again, hold the bell and put it down slowly, and return to the posture of drooping arms. When the clock is raised or lowered for deceleration,
The upper body is not allowed to swing up and down to borrow money. Repeat 10 ~ 12 times and practice 4 groups.
Fourth, sit in front of your neck. Sitting posture, hold the barbell with both hands in the chest (clavicle fossa) at a wide distance, and keep the upper body chest moving up and down.
Abdominal posture. Inhale immediately, hold the bell and push it up vertically until your arms are completely straight, and pause for 2 ~ 3 seconds. and
Exhale and slowly put down the reduction. Repeat 10 ~ 12 times and practice 4 groups.
Fifth, sit behind your neck. Sitting posture, the bell is placed on the back shoulder of the neck, the hands are wide, and the upper body keeps the posture of chest, abdomen and waist.
Potential. Inhale immediately, hold the bell and push it up vertically until your arms are completely straight above your head, and pause for 2 ~ 3 seconds. and
Exhale and slowly put down the reduction. Repeat 10 ~ 12 times and practice 4 groups.
Sixth, the wide grip at the back of the neck is pull-ups. Hang your arms on the horizontal bar, hold the bar tightly with both hands, and relax the lower part of your back.
The latissimus dorsi muscle is fully extended, and the two calves are contracted backwards and lifted up, and the distance between hands is wider than the distance between shoulders. Then inhale and bend your arms.
Pull-ups are forced up to the back of the neck to make them close to or contact the horizontal bar surface, and pause for 3 ~ 4 seconds. Exhale again and let your body descend slowly.
Restore. Repeat 8 ~ 10 times and practice 4 groups.
Seven, bend over to hold the bell and row. Feet shoulder-width apart, hands back wide forward. Hold the bell and hang it in front of your leg.
Straighten naturally, bend the body forward, make the back parallel to the ground, and move the hips back slightly, so that the center of gravity of the body is at
On the vertical line between the two heels. Inhale immediately, hold the bell along the leg until the bar sticks to the lower abdomen, and pause for 2 ~ 3 seconds.
. Exhale again and slowly lower along the front of your leg. Repeat 10 ~ 12 times and practice 4 groups.
Eight, elbow up, pull up. Open your feet, hold the bar forward with the back of your hand, and the distance between your hands is one palm wide.
Holding a barbell hanging down in front of a thousand legs. Inhale immediately, hold the bell close to your body and stop at your shoulder for 2 ~ 3 seconds. At this time, the elbow should be
As high as possible, the two tips should be perpendicular to the ground. Then exhale, hold down the bell and slowly put it down to recover. Repeat 10 ~ 1
2 times, * * * practice 4 groups.
Nine, tilt up and bench press. Lie on your back on a bench or inclined board at an angle of 30 ~ 60 degrees. The upper body is "bridge-shaped" from the back shoulder to the hip.
"That is, hold out a bosom, sink shoulders and abdomen. Put the bar on the upper part of the chest and the lower edge of the clavicle, with a wide grip, and then
Inhale, when pushing up hard, your arms should be perpendicular to the ground and pause for 2 ~ 3 seconds. Exhale again, bend your arms down and restore. heavy
Repeat 10 ~ 12 times and practice 4 groups.
Ten, wide parallel bars arm flexion and extension. The distance between parallel bars is required to be 55 ~ 75cm. Put your arms straight on the parallel bars and exhale. Two.
Slowly support with your elbows, sink your shoulders forward as far as possible, open your chest slightly, and fall down. Stop for 2-3 seconds, but
Inhale later, and when the arm is stretched hard, lift it upward until the arm is straightened and restored to its original state. Repeat 10 ~ 12 times and practice 4 groups.
......& gt& gt
Question 4: How to improve the shoulder? The main reason for shoulder slip is the muscle groups (such as deltoid) attached around the clavicle and scapula (shoulder strap) of the shoulder.
Muscles, pectoralis major, latissimus dorsi, trapezius, etc. ) are underdeveloped and weak, making the clavicle and scapula below the distal end (acromion position)
Hanging, thus forming a sliding shoulder deformity. The training method of self-correction is:
First, lift sideways. Spread your feet shoulder-width apart, hold dumbbells or heavy objects hanging on your sides with your fists, and look forward. Inhale immediately
Hold the bell and lift it to both sides until your arms are shoulder height. (When holding the bell, bend it slightly for 3 ~ 4 seconds at ordinary times. ).
Exhale again, hold down the bell and slowly put it down, returning to your side. Repeat 10 ~ 12 times and practice 4 groups.
Second, raise your hand in front. Legs apart, shoulder width apart, holding barbells or dumbbells forward, hanging in front of legs, holding the bell.
The spacing is shoulder width. Inhale immediately, hold the bell with straight arm in front of you to shoulder height, and pause for 2 ~ 3 seconds. Exhale again,
Slowly lower the straight arm and recover. When lifting the bell with a straight arm, don't bend your elbow, and the upper body is not allowed to swing back and forth to help. Repeat 10
~ 12 times, * * * practice 4 groups.
Third, stand upright and lift horizontally. Open your feet, slightly wider than your shoulders, lean forward, keep your upper body parallel to the ground, and keep your back.
Straight, head slightly raised, legs naturally straight, body center of gravity falls on the vertical line of heel. Stretch out your fist and eyes forward and hold the bell.
Hanging in front of your legs. Inhale immediately, hold the bell to both sides to shoulder height, and pause for 2 ~ 3 seconds (hold the bell for 2 seconds).
Elbow slightly bent). Exhale again, hold the bell and put it down slowly, and return to the posture of drooping arms. When the clock is raised or lowered for deceleration,
The upper body is not allowed to swing up and down to borrow money. Repeat 10 ~ 12 times and practice 4 groups.
Fourth, sit in front of your neck. Sitting posture, hold the barbell with both hands in the chest (clavicle fossa) at a wide distance, and keep the upper body chest moving up and down.
Abdominal posture. Inhale immediately, hold the bell and push it up vertically until your arms are completely straight, and pause for 2 ~ 3 seconds. and
Exhale and slowly put down the reduction. Repeat 10 ~ 12 times and practice 4 groups.
Fifth, sit behind your neck. Sitting posture, the bell is placed on the back shoulder of the neck, the hands are wide, and the upper body keeps the posture of chest, abdomen and waist.
Potential. Inhale immediately, hold the bell and push it up vertically until your arms are completely straight above your head, and pause for 2 ~ 3 seconds. and
Exhale and slowly put down the reduction. Repeat 10 ~ 12 times and practice 4 groups.
Sixth, the wide grip at the back of the neck is pull-ups. Hang your arms on the horizontal bar, hold the bar tightly with both hands, and relax the lower part of your back.
The latissimus dorsi muscle is fully extended, and the two calves are contracted backwards and lifted up, and the distance between hands is wider than the distance between shoulders. Then inhale and bend your arms.
Pull-ups are forced up to the back of the neck to make them close to or contact the horizontal bar surface, and pause for 3 ~ 4 seconds. Exhale again and let your body descend slowly.
Restore. Repeat 8 ~ 10 times and practice 4 groups.
Seven, bend over to hold the bell and row. Feet shoulder-width apart, hands back wide forward. Hold the bell and hang it in front of your leg.
Straighten naturally, bend the body forward, make the back parallel to the ground, and move the hips back slightly, so that the center of gravity of the body is at
On the vertical line between the two heels. Inhale immediately, hold the bell along the leg until the bar sticks to the lower abdomen, and pause for 2 ~ 3 seconds.
. Exhale again and slowly lower along the front of your leg. Repeat 10 ~ 12 times and practice 4 groups.
Eight, elbow up, pull up. Open your feet, hold the bar forward with the back of your hand, and the distance between your hands is one palm wide.
Holding a barbell hanging down in front of a thousand legs. Inhale immediately, hold the bell close to your body and stop at your shoulder for 2 ~ 3 seconds. At this time, the elbow should be
As high as possible, the two tips should be perpendicular to the ground. Then exhale, hold down the bell and slowly put it down to recover. Repeat 10 ~ 1
2 times, * * * practice 4 groups.
Nine, tilt up and bench press. Lie on your back on a bench or inclined board at an angle of 30 ~ 60 degrees. The upper body is "bridge-shaped" from the back shoulder to the hip.
"That is, hold out a bosom, sink shoulders and abdomen. Put the bar on the upper part of the chest and the lower edge of the clavicle, with a wide grip, and then
Inhale, when pushing up hard, your arms should be perpendicular to the ground and pause for 2 ~ 3 seconds. Exhale again, bend your arms down and restore. heavy
Repeat 10 ~ 12 times and practice 4 groups.
Ten, wide parallel bars arm flexion and extension. The distance between parallel bars is required to be 55 ~ 75cm. Put your arms straight on the parallel bars and exhale. Two.
Slowly support with your elbows, sink your shoulders forward as far as possible, open your chest slightly, and fall down. Stop for 2-3 seconds, but
Inhale later, and when the arm is stretched hard, lift it upward until the arm is straightened and restored to its original state. Repeat 10 ~ 12 times and practice 4 groups.
【 Description 】 Using the above corrective training methods, the volume of shoulder muscles can be enlarged, the shoulders can be improved on both sides, and the front and back can be increased.
Some thickness, in order to change its shape, make the shoulder strap muscles plump, powerful and round and beautiful. ...& gt& gt
Question 5: How do girls turn their shoulders into flat shoulders and go to the gym to practice biceps brachii? But I personally think that girls' shoulders are not ugly, and there is a kind of classical beauty.
Question 6: How to turn the sliding shoulder into a flat shoulder to exercise the upper arm muscles, do more arm-over-shoulder movements and lift weights.
To tell the truth, the effect is not very good. Better accept the fact. Exercise can only achieve the purpose of strengthening the body, and orthopedic surgery is unlikely.
Question 7: How to make the shoulders slide into flat shoulders? Although flat shoulders will appear wider, square shoulders are out of fashion now.
Flat shoulders are mostly natural, and fatter shoulders will appear flat.
Streamlined shoulderless
Question 8: I feel my shoulders are wide and slippery. How to practice flat shoulders without widening? One is shrugging and the other is clean and jerk, which can change your problems.
Question 9: How to make shoulders smooth, exercise upper arm muscles, do more arm over shoulder movements and lift more weights.
To tell the truth, the effect is not very good. Better accept the fact. Exercise can only achieve the purpose of strengthening the body, and orthopedic surgery is unlikely.