How is the swan shoulder made?
Action 1: worship the sky.
Shoulder circle is caused by a muscle group being too tight, so stretch it out! Kneel on the floor in a worshipful posture, keep your hands straight forward for as long as possible, and rest 15 seconds. Do at least 5 groups!
Action 2: Towel stretching
Hold both ends of the towel, the width should exceed the shoulder, the shoulder blades should be completely straight, the arms should be outward, and the towel should be pulled upward for 30 seconds. It is recommended to do three groups! Remember to hold your chest straight and your back straight, and don't stretch your neck forward ~ (Tortoise's neck usually moves forward unconsciously, so pay attention to your posture when doing it! )
Action 3: Slowly turn the neck up, down, left and right.
Finally, relax, this action can be done in the office! After sitting up straight, look straight ahead, fix your head with one hand and your shoulders with the other, so that your shoulders are at the same level to achieve the effect of relaxation. Stay for five to ten seconds, then change sides. * * * Make five groups!
Methods of practicing swan shoulders
1, ring-shoulder winding type
Keep your upper body straight, put your hands naturally, lift your forearms from both sides of your body, palm down, and gently touch your shoulders with your fingers; Lift your elbow hard and feel the muscles of your upper arm tighten; Keep your hands in the same position and draw a circle from both sides of your body to the front of your body as wide as possible; Move your hands behind the cervical spine and extend your elbows as far back as possible. Keep your neck straight during this process.
2. Shoulder joint relaxation type 2
Keep your upper body straight, put your hands naturally, pull your right arm horizontally to the left, palm down, and keep your upper body straight; Stretch your right arm to the left, put your right hand on your left shoulder, hold your right elbow with your left hand and move to the left as far as possible, and repeat the above actions on the other side. Hold the elbow, keep it horizontal when moving, and don't push the elbow up and down.
Method of quickly training swan shoulders
1, stand against the wall after dinner, relaxed and slim.
Clamp the buttocks, with the whole back close to the wall, and the buttocks, back, legs, waist and head close to the wall as far as possible. Stand for at least 15 minutes after lunch and dinner every day, and the effect will appear in one week. It is said that not only the waist and abdomen are thin, but also the legs, neck and face can be thin. To improve the over-developed trapezius muscle, it is necessary to relax the neck in time and do some stretching exercises to relieve the tension of trapezius muscle. There is a simple reason. If you reduce the use of that muscle, it will naturally become smaller.
2. Stretch the neck and relax the trapezius muscle to prevent cervical spondylosis.
(1) Hold the back of your head with your right hand, press it to the right, stretch the left trapezius muscle, and then reverse it. Stretch for 30 seconds each.
(2) Nod back and forth, stretch the muscles in the front and back of the neck, relax the muscles in the shoulder and back, and stretch for 30 seconds.
Standard for Swan Neck and Swan Shoulder
In fact, swan shoulder is a kind of shoulder word, which comes from the fire of swan neck. Swan neck, like a swan, has a slender neck. A smooth and tight neck is one of the sexy signs, and it will look much better when you put on clothes. It is also an essential symbol of European and American goddesses. In this "healthy and beautiful" era, girls began to pursue sports that can not only keep fit and lose weight, but also cultivate sentiment, relieve stress and cultivate temperament. Ballet has become the new favorite of fitness. In addition to the popular "swan arm" shaping exercise method, it is also very important to have a "swan neck".