Many people think that hunchback with round shoulders is due to underdeveloped shoulder muscles, so they try to practice pushing flat lifts. However, after a period of time, the effect is often unsatisfactory, and even tends to increase. This shows that whether shoulders are developed or not has little to do with whether shoulders are round, but round shoulders will make shoulders look underdeveloped. Moreover, the common push and flat lift are all strength training, so the mobility of the shoulder is relatively low, which also makes the shoulder unable to relax and stretch effectively.

When bending down to draw a circle, your arms need to rotate 180 degrees around your shoulder joint, which can stretch your shoulder and surrounding muscles to the maximum extent. The reason why we use bending instead of standing is because we can do isolated exercise better. It should be noted that your feet should not be tilted, which will make the core muscles contract and exert force, thus affecting the movements of your arms.

For people with low shoulder mobility and large body, it is difficult to draw a complete circle with both arms. At this time, you can use two hands to transfer the object, that is, one hand grabs the playing card, passes it to the other hand directly above the head, and then passes it back at the waist, so as to ensure that the arm can make a complete circular motion as much as possible.

Horizontal bar suspension

The second exercise is horizontal bar hanging, which looks simple, but it is the most classic stretching action. First of all, in our daily life, our arms hang naturally and rarely need to be raised above our heads, so hanging can stretch the muscles of our arms and upper body and give them a new stimulus. Secondly, the gravity direction of the human body is always vertical downward, and most of the fitness actions are carried out with both feet touching the ground, so both legs and waist are subjected to the pressure generated by the above parts, which is a feeling of squeezing. However, when hanging on the horizontal bar, although the direction of the center of gravity will not change, the action point will become the hand, so the legs and even the whole trunk will feel stretched, which can relieve the muscle tension in the chest and back.

It should be noted that the passive suspension method should be adopted, that is, the whole body muscles are relaxed, and both hands are only hooked on the horizontal bar, so that the effect of semi-grip is better than that of full grip. Secondly, the arms, head and trunk should be in a straight line as far as possible, and the waist and abdomen should not lean forward, so that the back waist will arch, which will make the core muscles contract and exert force, and at the same time, don't let the head lean back. This is a pull-up state of exertion, which will also make the muscles in the chest and back tense. And if you can keep your pelvis and torso neutral, you can also hang them by bending your legs.

expand one's chest

The last exercise is the common chest expansion exercise. This action is a supplement to the above-mentioned bending circle, that is, let the arm do horizontal movement with the shoulder as the axis, which can fully stretch the chest muscles and train the back muscles at the same time. Its purpose is to make up for the imbalance between the anterior and posterior muscles caused by most people only paying attention to your chest muscles and not your back muscles.

It should be noted that the spine should always be upright, the arms should be straight, and the elbow joint should not be bent. When pulling the arms to both sides, the shoulders should be spread back at the same time, so that the shoulder blades can be squeezed together. In addition, during the whole process, your arms and shoulders should be hard, not soft. If you can't find a strong feeling, you can also hold one end of elastic belt with both hands to increase the resistance.

Each of these three exercises needs to last 100 second. If you can't do it all at once, you can also do it in several groups. For example, the horizontal bar suspension is divided into four groups, each group has 25 seconds, and the rest between groups is 10 seconds.