First, the shoulders are wrapped forward.
Keep your body standing, feet apart, fingers on your shoulders, arms in circles like the front of your shoulders. The bigger the circle, the better. Keep breathing normally, and your shoulders will feel stretched. Control the hovering speed, keep a constant speed, neither too fast nor too slow.
Second, shoulder circumference to the right.
This step is the same as shoulder forward, except that the next door is like a circle around the shoulder, and other matters are the same.
Third, draw a circle clockwise on both sides of the arm.
Keep your body in a standing position, straighten your arms to both sides, palm up, and draw a small circle clockwise. Because your palm is facing up, you will feel pain on both sides of your back.
Fourth, the straight lines on both sides of the arm turn counterclockwise.
This step is consistent with the third point, that is, drawing a circle clockwise becomes drawing a circle counterclockwise, that is, drawing a circle by stretching both sides of the arm in the opposite direction.
Verb (abbreviation for verb) The deep extension of the shoulder.
This step requires a chair, sitting on it, legs apart, sitting straight, arms straight forward, thumbs up, bending backward-straight up-straight down and forward, repeat. In this step, it should be noted that the position of the shoulder and elbow is fixed, and only the arm rotation can keep the consistency of the action. This shoulder and back will feel contracted.
Sixth, the armchair squats slightly.
Stand with your back to the chair, keep a certain distance from the chair, put your backhand on the back of the chair, put your hips on the back of the chair, squat slightly, feel your shoulders sink and tighten your back muscles. During exercise, you will feel pressure on your back, inhale when you squat, and exhale when you get up.
Seven, bend over and stretch the T-shape.
Open your feet, bend your knees, lean forward at a 45-degree angle, bend your elbows, make a fist with your thumb outward, open your arms at shoulder level, and move in a T-shaped cycle, inhale when you reach out, and exhale when you reach in. There will be a feeling of squeezing in the middle of the back.
Eight or four-point support training
The whole person touches the ground with his palms and toes, his body is at 90 degrees to his thighs, his knees are suspended, his abdomen is closed and his back is straight. This action requires abdominal force, which will make you feel tight.
Nine, chest expansion
Chest enlargement is divided into the left and right sides, but the directions are different. Everything else is the same. The left (right) leg lunges forward, the right (left) hand is placed on the waist, the left (right) forearm and palm are close to the wall, and the big arm is parallel to the ground to keep breathing evenly all the time. Hold for thirty seconds.
X. Stretch the left and right shoulders
Stand up straight, open your feet shoulder width, straighten your left (right) arm horizontally to the right (left) side, put the right (left) glove on the left (right) arm joint, and gradually push the right (left) arm to the right (left) back.
The above is the auxiliary stretching training you need to do in the process of fitness. Have you learned?