Action 1: Shoulder external rotation

Lie on your side with your legs together, bend 90 degrees, stick to the ground, support your head with one hand, keep your arms close to your body, bend your elbows 90 degrees forward, and slowly move the hand holding the water bottle from the front to the top, on the same plane as your body, and then return to the original position. Complete 2-4 groups, each group 15.

Action self-inspection: During the whole action, pay attention to that the elbow joint must not leave the body, and the bending angle of the forearm and upper arm should always be 90 degrees.

Advantages of body shaping: this group of movements mainly exercises the muscles of the scapula and can improve the stability of the shoulder joint. Women who care about the shoulder line should try it.

Action 3: Buckling exercises

Legs apart, shoulder width apart, hands clasping the water bottle, palms down, one arm horizontally lifted forward, making an angle of about 90 degrees with the body for 2 seconds, and then changing the other arm, the action is the same. Complete 2-4 groups in each group 12- 15. & lt/p & gt；

Action self-check: raise your arms flush with your shoulders, but don't raise them too high, too high, so the practice area is not the front side of your shoulders.

Body-shaping advantages: mainly exercise the muscles on the front side of the shoulder, so that the front side of your shoulder is concave and convex, revealing the legendary beauty bones.

Action 4: Push the shoulder

Raise your big arm horizontally, bend your elbow, hold the water bottle with your palms outward, and slowly lift it over your head, palms facing each other. At this time, your arms don't have to be completely straight, just slightly bent. Complete 2-4 groups in each group 12- 15.

Action self-check: In the process of push-ups, it is very important to gradually turn the palm from the front to the opposite direction, which can reduce the wear and tear caused by arm pressure on the shoulders.

Body-shaping advantage: This group of movements mainly shapes the lines of the deltoid muscle of the shoulder, thus shaping the beautiful shoulder lines.

Action 5: Side Bridge Support

Sit sideways on the ground, legs straight and crossed, thighs in front. Support your body with one hand, slowly lift your crotch upward, and at the same time lift your ipsilateral arm to keep your body in the same plane. Complete 2-4 groups in each group 12- 15.

Action self-check: The abdomen always feels tight. From the back, the head, shoulders and hips should be kept on the same plane. If the hip joint rotates, it will not play the role of exercise. If it is difficult to support with arms, you can use elbows instead of supports first.

Body-shaping advantage: This group of movements mainly exercises the strength of shoulder joint and waist and abdomen, which can make you have beautiful shoulders and a flat abdomen.

There are many actions to exercise your shoulders, but there is only one secret to solve your round shoulder problem: persistence. Start (a disease)

I took two Ipoh (555 ml) filled with water to do breaststroke, and the effect was good (* _ *).