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Holiday home beauty back fitness training program
Home Open Shoulder Beauty Back Fitness Program

Fitness "Open-shouldered Beautiful Teenager" Training Plan

Open shoulder back training program

Step 1: Stretch before training.

Upper back stretching

Lock your fingers and stand naturally.

Palm forward, arm forward.

Breathe naturally and stretch for 20 seconds.

Neck stretching

Stand naturally and put your hands on your ears.

Tilt your head down and press gently.

Breathe naturally and stretch for 20 seconds.

Open shoulder back training program

Step 2: Back training ①

Scapular adduction

Stand naturally and raise your arms.

Half-clenched fist, thumb up

Exhale to recover the scapula, inhale to restore.

4 groups, 20 times

Bend over and stretch t-shape

Stand naturally and raise your arms.

Half-clenched fist, thumb up

Exhale to recover the scapula, inhale to restore.

4 groups, 20 times

Open shoulder back training program

Step 2: Back training ②

Prone stretch

Lie on the mat with your arms above your head.

Half-clenched fist, thumb up

Exhale, raise your arms, inhale, and restore.

4 groups, 20 times

Prone stretching exercise

Lie prone on the mat and lift your upper body slightly.

Put your arms at your sides.

Exhale, raise your arms, inhale, and restore.

4 groups, 20 times

Open shoulder back training program

Step 3: Stretch after training.

Stretch backwards on your stomach

Lean forward and sit back with your hips.

Stretch your arm forward.

Breathe naturally and stretch for 20 seconds.

Bend over and stretch your back.

Stand with your knees bent and your back bent down.

Cross your hands on the outside of your thighs.

Breathe naturally and stretch for 20 seconds.