How to make a ballet swan arm
1, touch your arm up and down.
Open your shoulders, hold your head high, and swing your arms up and down like wings. Before you fall, carefully raise your arms over your shoulders. Too low can't achieve the effect of exercise. Keep breathing evenly, in groups of four.
2. stroke your arm up and push your hand out.
Hold your arms high above your head and extend them from the inside out.
3. stretch your arms to both sides
Stretch your arms to shoulder height and extend them as far as possible.
4. Drafting four times
Raise your arms above your head and paddle upward from the inside out.
5. Draw down four times
Open your arms slightly, paddle from front to back, shoulder blades backward, and try to open your shoulders. 4-part group
6. Draw a circle with both hands
Draw a circle with your arms on your chest and keep your spine straight. 4-part group
7. Touch your arm fully up and down.
Raise your arms high, put your hands together and then fall, slowly fall. A group of 4 knots, slightly lateral, paddling with arms at an angle of 45 to the ground, with the waist as the folding point, the body is slightly bent, and the arms are extended from the inside out to maintain balance. 4-part group
8. stretch your body
Shoulder blades back, open chest, neck up, abdomen straight forward.
Beautiful ballet swan arm steps
First, open the shoulders and lift them with the strength of the shoulders (I mean the joint position of the shoulders and arms) and elbows. Don't let the whole shoulder move too much, or the strength will be wrong. There is also the massage position after finishing. Finally, you can refer to what I sent earlier about arm extension. In fact, the swan arm video is of course aimed at the arm. If the shoulder trapezius is sore, it should be that you have done more actions to lift your arms to your head. The shoulder trapezius is more powerful, so you will practice some trapezius muscles. When I do beautiful ballet, I actually put my arms down until my shoulders are flat, because I want swan arms, but I don't want trapezius muscles! In fact, as long as there is training, people who exercise will have a little trapezius muscle, especially men. In fact, I see that many European and American fitness girls also have a little trapezius muscle, so I am more exclusive and avoid doing some strength training with too much intensity.
Action Notes of Swan Arm in Beautiful Ballet
This set is the most popular swan arm. Some geese will tighten their shoulders, so it is recommended to stretch them first. Beautiful ballet has a set of stretching movements, including shoulder opening. Keep a positive body state when doing swan arms. When I was on the platform, I was depressed for several days because I couldn't see the effect. I was very negative when I made the swan arm. I find that my shoulders collapse easily in a negative state. This set is a standing posture, and the abdomen is tightened when standing, so everyone should pay attention to the problem of pelvis leaning forward, and don't let the arms become thinner and the abdomen become more convex. Be sure to use that piece of meat on your knee, or it will put a lot of pressure on your knee. Many people's ribs are protruding, so you can't lie on your whole chest here, so your chest will fall apart. Be sure to press it to the lower edge of the chest, and then feel the squeezing feeling on the protruding ribs.
Tips for exercising.
1, scapula backward, chest open, neck up, abdomen full.
2. Don't shrug your shoulders when your shoulders sink naturally, or your neck will thicken. Take a rest when you are tired, don't shrug your shoulders and stick to it, or it will be counterproductive.
3, the pelvis should not lean forward, the waist should not collapse, and the buttocks should be tightened.
Each movement is in groups of four, at least one group every day. Many girls get tired after practicing for a few minutes. When they are tired, take a proper rest. Don't push hard, or it will backfire, but it will be effective to practice every day.