1, use the station to practice legislation. First, relax and stand well, open your arms naturally, and make a fist with both hands. Your chin will be slightly raised and your shoulders will swing forward.

What you need to know is that the force point of shoulder shaking is behind the scapula. Try to find two points of force on the scapula. After finding the power point, use the scapula to drive the shoulders to shake and count the beats back and forth. The faster the rhythm is raised, the more relaxed the body is, and the faster the exercise effect will be. But pay attention to shaking your shoulders and don't overtraining to prevent 1 injury.

2. Practice with sitting posture training. First find a chair to sit on, then naturally hold the edge of the chair with both hands, keep your back straight, and let your shoulders move back and forth in turn.

Using sitting posture training, imagine that there are two buttons in front of your shoulder, touch them with your shoulder, and then turn them on in turn. When you are proficient, you will increase the speed of touching and drive your shoulders with your back, and you will reach the state of shaking your shoulders.

Shake your shoulders and stand at attention:

1, fully move the shoulder joint. To be able to shake shoulders freely, in the final analysis, what is needed is the flexibility of shoulder joints, and the basis of flexibility is flexibility. Therefore, practicing the flexibility of the shoulder joint is the first thing to do before shaking the shoulder.

Methods: Exercise the flexibility of shoulders by rolling shoulders, clicking shoulders, loosening shoulders and pulling, and adjust the frequency and speed according to the individual's degree, so as to feel the warmth of shoulders, with the aim of fully moving shoulders.

2. Practice the elasticity of the shoulder joint. When shoulders shake, they are actually like a fast-moving spring. In addition to the flexibility and openness of the shoulder joint, shaking the shoulder needs a kind of elasticity. After the shoulder joint activity, the second thing to do is to find the feeling of shoulder joint bouncing.

Methods: The trajectory of the shoulder is the same as that of the point shoulder, but the strength is different-the shoulder only exerts force when moving forward, and then lets the shoulder bounce back on its own. The key is to find the inertia to relax the bounce. You can start with one-shoulder play and practice double-shoulder play after you are proficient.

3. Shake it, adjust it and shake it again. Now, it is the most difficult step and the one that needs to be adhered to most. You may feel relaxed at first, but within two minutes, you may feel stiff shoulders, sore muscles and even don't know how to exert yourself. But don't let your shoulders rest at this time, or all your efforts will be in vain.

Method: You can slow down, adjust by clicking your shoulders, or stretch your shoulders and chest by pulling your arms up, and then start shaking. This kind of exercise, according to everyone's situation, lasts for more than 20 minutes at a time, until one day it can be sustained, relaxed and kept shaking shoulders for 20 minutes, which is considered successful.