Is it like a beautiful swan dancing on the stage in ballet? Today's shoulder exercises and arm stretching can help you build beautiful swan arms. You need a dumbbell for training. There are no dumbbells now, you can use the water bottle around you instead.

The first action: deltoid middle bundle exercise

This action is an exercise for the middle bundle of the deltoid muscle of the shoulder. When your arms are spread out to the side, you feel the strength of your shoulders instead of your tightly held hands, which requires the strength of your shoulders. Both arms need to be practiced. Repeat this action 8- 12 times for each arm, 4 groups. You can rest for 30s-60s in the middle of each group, and take one who can bear 8- 12 times to exercise. This is the first action.

The second action: the extension of the body

The first action is stretching. Some people's muscles are fat, probably because they are too nervous, so they need to stretch. This action is the downward dog pose in yoga pose.

First, push your feet with your hands and push your heels down, so that the lines of your hips can be lengthened and your legs will be thinner. Stretch the whole upper body, look at the direction of your knees with your eyes, push your arms hard and push your pelvis up, and the whole upper body will be stretched. The first action: not only can your arms be lengthened, but our whole body and waist will also be thinned. Keep breathing, don't hold your breath, and the most important thing is not to shrug! Do an external rotation and keep your body stable after you finish. Can insist on 1 minute, 2 minutes or even 3 minutes. Of course, the longer it takes, the harder it is. Don't shrug when you do it. Relax your shoulders completely. The more relaxed the better, the more comfortable the better. After the two movements are completed, the daily exercise becomes an elaborate swan arm.

Summary:

How do girls practice elegant swan arms;

First, deltoid middle beam exercise (8- 12 times)

Second, stretch (don't shrug)