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.