2, leaning back, similar to flying swallows, lying on the bed with hands shoulder width, gradually bending backwards until your limit. Use reaction to exercise all muscle groups in the back, and also exercise sciatic nerve and lumbar muscles. Stick to this action for 3-5 minutes.
3. Crawl, keep your back straight, keep your hands shoulder width apart, and keep your legs at 90 degrees to your bent knees. When crawling, try to exert yourself slowly and exercise the coordination of the back and the whole body. Going back and forth several times, 3-5 minutes each time, can relieve shoulder and neck fatigue and accelerate blood circulation in the back.
Question 2: How to exercise to make the clavicle protrude? First, exercise stretches the clavicle.
Stretch the clavicle backwards
1. Find a rubber band with moderate elasticity and wear it on the wrist behind your hands. Feet shoulder width apart, chin raised.
2. Keep your arms straight up and chest out. Hold still at the critical point for 5 seconds.
If you think 2 is easy to do, you can stand on tiptoe to make it more difficult.
Chest expansion exercise
1. Put the rubber band on your hand in a figure of eight, then put your hand on your chest as shown in the figure, and exhale while leaning forward.
2. Then inhale and stand up straight with your hands open. Be careful to raise your arm to shoulder height.
Clavicle closure
1. Cross the rubber bands into two rings, put them into your wrists, and raise your hands shoulder height.
Starting from the basic standing position, the rubber band crosses into two circles and is placed on the wrist. Inhale slowly through the nose and lift the trapped arm to about the same height as the shoulder.
2. The chest is included so that the back is curved and the elbow is on the chest.
3. Hold your chest and keep your back bent. Exhale slowly through your mouth, and at the same time, put your hands together and press the center of your chest.
Stretch the clavicle backwards
1. Stand up straight, with your legs shoulder-width apart and your toes splayed. In the process of standing, your legs are in the shape of the letter "A", or you can stand parallel to the outside of your feet.
2. Start from the basic standing posture, put a rubber band on your wrist, and then straighten your arms up. Keep your back straight and your feet still during the process.
3. Exhale slowly from the mouth, while the upper body leans to the side of the body. At this point, your hips and waist should protrude to the opposite side, fully stretching the muscles on one side of your body.
Second, the collarbone before going to bed * * *
* * * Method: Make a fist and use the middle finger and knuckles * * *.
Step 1: After bathing, apply * * * ointment evenly from the neck to the clavicle, and press the sternocleidomastoid muscle/kloc-0 on both sides of the neck in a circular way for ~ 2 minutes.
Step 2: Gently press twice with two fingers from the mandible to the clavicle, and the effect of lying flat is better.
Step 3: If you feel pain when pressing the dividing line between the earlobe and the mandible, it means that it is trapezius fascia syndrome of shoulder and back. Use the muscles of the palm from the earlobe to the shoulder.
Step 4: From the shoulder to the clavicle center, apply a little force * * *, and then cross the clavicle center to the thoracic groove * * *, and repeat the action twice.
Question 3: How to practice clavicle diagram 1 and cobra pose as quickly as possible?
Interpretation: This action helps to stretch the neck and shape the clavicle and shoulders.
Action points: put your body flat on the mat, support your upper body with your hands, keep your fingertips forward, your lower abdomen close to the mat, and your neck backward, so that your spine bends into a C-shape for 30 seconds.
Question 4: 15 How to practice clavicle? I read in the book that 1. First of all, you should stand up straight, press your hands on your waists on both sides, and make maximum turns on your shoulders from top to bottom (you will consciously hold your chest out and abdomen in when you hit back), and insist on doing it 60 times (preferably above). 2. Shoulders do maximum circular motion from top to front (like a cold body contracting forward) 60 times. 3. Put your hands on your hipbone naturally and shrug (like pinching your neck) until your sour shoulders can't shrug. The three things I said are best done more than twice a day, and the effect will be faster. People who have physical strength practice when they have time until they can do nothing. Stick to it for about half a month, and you can touch the clavicle with a slight depression. The longer you persist, the more obvious the effect will be. If you do this, you can stretch your arms back and forth as far as possible from bottom to top (arms and back are preferably 90 degrees) and repeat until you can't do it. This action will make your flat back and beautiful shoulder blades stand out slowly. I tried these moves and persisted for 10 days. I saw some depression in my collarbone, but I couldn't hold on any longer. I am really tired. I hope you can insist.
Question 5: How to exercise the clavicle is obvious?
Question 6: How to exercise the clavicle so that it is obviously a bone? Not muscles. So you can't exercise. Only by reducing fat can the skin be closer to the bones and highlight its shape.
Question 7: How long does it take to practice clavicle? How to practice? What is the perfect clavicle?
The depth of clavicle fossa is moderate, the clavicle line is clear and straight, the shoulders are full and round but not bloated, and there are some muscles that can maintain visual elasticity. Too thin or the collarbone is surrounded by fat can be improved by shaping training.
How to practice clavicle obviously?
1, hands crossed
This is a very simple exercise, and it won't take you long. Wake up in the morning, sit cross-legged on the bed, put your hands together on your chest, and then twist your body left and right for 4 seconds in each direction. Remember to take a deep breath when twisting your body, and then exhale slowly when you reply. You must do three sets of the same movements.
Step 2 Kneel and stand
This posture can not only train the perfect clavicle, but also slim the arm and reduce the fat on the back. Put your palms flat on the ground, kneel on your knees, and your feet can overlap slightly. Press down until the arm is at the same height as the back, and then lift it back to the ready position with the strength of the chest muscles. This is the completion.
Step 3 lie on your back and draw a circle
Take a supine posture, stretch your back and neck with your hands flat in a T-shape, then relax your knees, then frame your hands in a circle and get up in the form of sit-ups. The place where you can't get up is from your hands to your neck to your shoulders and then to your collarbone. Instead of bending to your abdomen like ordinary sit-ups, slowly open your round hands in a maintained posture and then slowly lie on your back. The whole set needs to be done 5- 10 times.
4. Swan diving
Lie on the ground, support the ground with your hands, and then get up, so that you can stretch your back and waist.
5, scapular movement
Sit in a chair, then circle your hands, take a deep breath and try to bend your abdomen. If you can feel it as if your head touched your navel, get up slowly.
6. Snake-shaped stretch.
This is a yoga movement. The extension of the neck is very beneficial to the shaping of the clavicle and shoulders. Action points: put your body flat on the mat, support your upper body with your hands, keep your fingertips forward, ensure that your lower abdomen is close to the mat, and your neck leans back, so that your spine bends into a C-shape for 30 seconds.
7. Back push-ups
This is a training action for chest, shoulders, back, abdomen and buttocks. Action points: sit on the mat, hold your heels on the ground, keep your legs straight, keep your wrists and shoulders flush, keep your fingers forward, keep your body in a straight line, bend your elbows, lower your body a few centimeters, keep your abdomen tense, and then lift your body up.
8. Sitting posture recommendation
Shoulder shaping. Action points: Sit in a chair, put your back flat on the back of the chair, hold the handle with both hands, push it up, slowly lower your arm until the elbow joint is parallel to the shoulder joint, and then push it up.
Want to cultivate your perfect collarbone? So why don't you do it right away? Perhaps, in the next clavicle competition, you can confidently show your perfect clavicle.
Question 8: How to cultivate sexy collarbone? I don't know if you are fat or if your collarbone is not prominent. If you are fat, you should eat three meals a day on time, eat less dinner, do exercise, swim, yoga and run regularly, step by step, and eat more fruits and vegetables such as cucumbers. Note that exercise will speed up your metabolism and make you hungry easily. You can use apples instead of rice! Don't eat anything after supper time! Don't resort to drugs, it's three-point poison. Avoid it if you can. Drink plenty of water to avoid dehydration! If it is not prominent, it may be helpful to practice ballet body movements. Swimming is very helpful to shape shoulder lines, including collarbone!
The clavicle is also called "clavicle". The front upper part of the chest, spanning the joint between the neck and the chest, can be felt under the skin, which is an important bone sign. The top of clavicle is smooth and the bottom is rough. It looks like a long bone, but it has no medullary cavity and can be divided into two ends. The middle part is the clavicle, with the inner 2/3 protruding forward and the outer 1/3 protruding backward. S-shaped bones, one on the left and one on the right. The medial end is thick and related to the sternal stalk, which is called sternal end; The lateral end is flat and related to the acromion of the scapula, which is called acromion end. The clavicle supports the scapula, keeping a certain distance between the upper limb bone and the thorax, which is beneficial to the flexible movement of the upper limb. Because of its shallow position, the clavicle is prone to fracture, which is more common at the junction of middle and lateral clavicle 1/3.
Question 9: How to train a beautiful clavicle? Take a deep breath, then deflate. Hold on.
Question 10: How to practice clavicle diagram 1 and cobra pose as quickly as possible?
Interpretation: This action helps to stretch the neck and shape the clavicle and shoulders.
Action points: put your body flat on the mat, support your upper body with your hands, keep your fingertips forward, your lower abdomen close to the mat, and your neck backward, so that your spine bends into a C-shape for 30 seconds.