T-shaped stretching:

Training site: deltoid, levator scapulae and latissimus dorsi.

Practice method:

Open your feet naturally, step on the ground, keep your back straight, and hold the tensioner with both hands to maintain a certain tension.

The arms are parallel to the ground and slightly wider than the shoulders.

When exhaling, the arms spread horizontally to the sides of the body, showing a T-shape with the body, and the inside of the scapula is close. Don't shrug your shoulders. When inhaling, the arm returns to its original state.

Frequency: 12 times/group, ***2 groups.

Remarks: abduction expiratory, contraction inspiratory, intermittent 10s.

Back W-T stretching:

Training site: levator scapulae, latissimus dorsi.

Practice method:

Keep your feet open naturally and step on the ground, keep your back straight, put the stretcher on your back, and keep your hands W-shaped to maintain a certain tension.

When exhaling, spread your arms horizontally to your sides and form a T-shape with your body. Be careful not to shrug.

When inhaling, the arm recovers.

Frequency: 12 times/group, ***2 groups

Remarks: abduction expiratory, contraction inspiratory, intermittent 10s.

Neck extension:

Training site: triceps brachii.

Practice method:

Step on the ground with your feet naturally open and your back straight. When hands go up and down, arms bend and grab one end of the stretcher respectively, fists are opposite, and they are located in a straight line on the back, maintaining a certain tension.

Fix your hands, and when you exhale, push your upper arms upward, so that your arms extend upward (as close as possible to your ears).

When inhaling, your arms bend backwards.

Frequency: 12 times/group, ***2 groups.

Remarks: abduction exhalation, contraction inhalation, alternating arms, intermittent 10s.

Lunge and bend:

Training site: biceps brachii.

Practice method:

Stand in lunge, step on the 8-shaped stretcher with your back foot, and keep your upper body vertical to the ground to keep your body stable.

Grasp the stretcher with the hand on the same side of the hind foot, with the center of the fist up, the shoulder joint kept stable, the upper arm was fixed close to one side, and the other hand was naturally placed on the hip.

Bend your arm and pull it up, stopping at the highest point to avoid the phenomenon of abdominal protrusion.

When the boom is lowered, the tension of the tensioner is maintained.

Frequency: 15 times/group, ***2 groups.

Remarks: Lower inhalation, upper exhalation, alternating hands, intermittent 10s.

L-shaped extension:

Training site: deltoid and latissimus dorsi.

Practice method:

Hands behind your back, fists facing each other to grab the "8-character" puller.

The elbow clamps the body, and the forearm is parallel and in a horizontal position.

Open your arms outward (don't shrug) until your back is tightened, then return after a short pause.

Frequency: 10 times/group, ***2 groups.

Remarks: abduction inhalation, contraction exhalation, intermittent 10s.

Sit and row:

Training site: latissimus dorsi and triceps brachii.

Practice method:

Get ready to sit, so that the upper body is vertical to the ground, one leg bends inward, and the other leg naturally stretches forward.

Put one end of the stretcher on the front extension foot, hold the other end with the same hand, maintain a certain tension, and naturally put the other hand on the hip.

When exhaling, the arm pulls back hard and stops slightly when it reaches the maximum.

When inhaling, the arm recovers.

Frequency: 15 times/group, ***2 groups.

Remarks: Take a deep breath, take a deep breath, and pause 10s.