Emma Roberts, a 29-year-old American star, insists on keeping fit despite strict body control. When she wears a dress or a shoulder-length skirt, her shoulders will be perfectly presented in the public's field of vision. 360 degrees without dead ends, really sexy and beautiful. The temperament of the whole person is very good, very elegant and dignified.
Emma Roberts has beautiful shoulders because she has been practicing. If you want to practice, you must keep practicing. Next, we will share several groups of shoulder exercises for you to help your shoulders get exercise.
Action one, elastic belt bends over and paddles.
1. Stand on the ground with your legs straight and toes together, your back straight and your abdomen tucked in, and your hands on both sides of your body elastic belt.
2. Bend your upper body forward, bend your legs and knees, push your hips back, put elastic belt on the soles of your feet with your hands, and step on the elastic band with your toes together.
3. Inhale, pull elastic belt up with both hands, bend your elbows, keep your shoulders straight on both sides, and feel a squeeze on your back.
4. Exhale, release the elastic rope with both hands and let the elastic rope return to its original position. The action time of the elastic rope should stay at 3 seconds, and each group needs to do 10 times. After that, you can relax
Function: After sitting for a long time, the body's blood circulation is not smooth, and the shoulders and backs will be sore. At this time, after several groups of exercise, the fatigue of the body can be relieved, the body can be relaxed and the blood circulation can be smoother.
Action 2: Push-ups
1. Lie flat on the mat, legs apart, straight forward, hands on both sides of your head.
2. The abdomen is attached to the mat, the back is straight, the toes are lit on the mat, the middle finger and forefinger of both hands are placed next to the ear, the arms of both hands are bent, and the shoulders are in a straight line.
3. Inhale, push your shoulders and back, lift your chest off the mat, tilt your head backwards, and feel your back squeezed.
4. This action lasts for 5 seconds, then the body lies back to its original position, the legs remain unchanged, and the abdomen should always be attached to the mat.
5. Each group does 10 actions, and you need to do 10 actions.
Function: This posture can exercise the strength of the arm, exercise the muscles of the arm, and make the arm more powerful. At the same time of exercise, it can also consume the muscles of the back, make the back thinner, and make the back tight and stylish. The neck can also be exercised, which can not only make the neck more slender, but also exercise the clavicle of the neck.
Action 3, sit in front of the barbell.
1. Sit on the seat cushion with your hips, your back straight and your abdomen in, your knees bent and your feet stepped on the seat cushion, and hold the barbell piece with both hands.
2. Inhale, push the barbell piece upward with both hands and arms, all the way to the top of your head, until your hands and arms are straight, your shoulders should be squeezed backwards, and your back should be squeezed.
3. Keep your hands above for 3 seconds, tighten your abdomen, straighten your back, exhale, then put down your hands and return to your original position.
4. Each group of movements should be done 10 times. You need to do 10 group actions. After you finish, relax a little and then continue the above actions.
Function: When pushing the barbell piece with both hands, the muscles of the arm are exercised, making the arm more compact and powerful. The muscles in the back will also be exercised. Anyone who wants to practice right-angled shoulders or straight shoulders can practice this movement, which will improve your shoulders.
Action four, little Yan Fei
1. The whole body is lying on the mat, with abdomen and chest attached to the mat, legs straight back, hands at your sides, and chin gently placed on the mat.
2. Exhale, spread your legs a little, light the mat on your toes, open your hands and fingers.
3. Exhale, wrap your hands around the back of your body, keep your arms straight, and raise your legs for a distance to keep them straight.
4. The chest should also lift the mat, the back should feel squeezed, the neck should move back, and the arms and legs of the body should also be lifted off the mat.
5. After finishing a group, you can relax a little. You need to do 10 groups of actions, and each group needs to do 10 times.
Function: This posture can make the whole body exercise and relax, and the soreness on both sides of shoulder and back can be effectively relieved. The upward movement of the legs can also squeeze the hips and make them more compact.
Emma Roberts wears shoulder-length clothes with 360-degree no dead angle, which is very beautiful and enviable. If you envy her, then practice quickly!