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An elegant set of exercises to shape slender and feminine arms and enhance upper body strength and posture.

Mary Helen Bowles, the founder of Beautiful Ballet. Here, we will have a 15 minute swan arm series.

This is a great upper body exercise, specifically for the muscles of the arms, shoulders, core and back.

I like this sport because I like Swan Lake.

It's elegant and beautiful to practice, but it's hard, and you will know that you will get wonderful results.

First, we tuck in our stomachs and open our shoulders. Please keep your neck slender during the whole series of exercises. We should put our arms straight at our sides, put down our elbows and lift them up, and put them down and lift them up. Each group of movements is to complete four groups of eight beats.

First, this is a typical swan arm.

1, stick to abdomen, and keep the movements smooth and natural.

We should push up our arms and open our shoulders and chests.

We always push our hands to the side and reach our arms to the end. This action must open our chest.

Stretching:

1) Put down your arms and take some time to catch your breath.

2) Move the head back and forth.

3) Pull your arms over, stretch them well, and relax your upper body.

4) Raise your arm, bend and change sides.

Second, the second group of actions

1, let's raise our arms again, put down our elbows, lift them, and have another round of classic swan arms, put down, lift them, open our chests, lift our cores, and imagine moving in the water.

2. When we push our hands down, remember to open our chest and extend our arms to the end every time.

3. Every time, I push my hand to the side and reach all the way to the end.

Stretching:

1) Loosen your arms, hang your head, turn left and right, take some time to catch your breath, put your arms across your chest, and stretch your upper body.

Third, the third group of actions

1, let's start with another set of classic movements, swan arm, lifting and lowering.

We should push higher up and down, lift up, straighten our arms every time, and straighten our arms when we put them down.

We push our hands to the side and stretch our arms to the end.

Stretching:

1) Put down your arm, take some time to catch your breath, turn around and stretch your arm.

Fourth, the fourth group action

1, circle from the bottom, the whole process should be closed, and the chest should be opened at the end every time.

Let's put our hands higher and start to turn around.

3. Raise your hand and push it sideways.

Stretching:

1) Put down your arm, take some time to catch your breath, move your head left and right, and stretch your arm. You can lift your arm and bend back.

Fifth, the fifth group action

1, take a breath, we're going to make a high circle and lift it. Two two three four five six seven eight. Three two three four five six seven eight. The last group is four two three four five six seven eight.

2. Push your hand to the side, fully stretch and keep breathing.

Stretching:

1) Put down your arms, take some time to catch your breath, stretch, and raise your arms and bend over; Switch sides and pull your arm over. You can even lift your arm and bend it back and stretch it.

Sixth, the sixth group action

1, we are about to make a big move, so we go all the way down and imagine raising our wings every time we raise our arms.

2. Let's make a set of classic swan arms, lift them down and tuck them in.

3. Push your hand aside, stretch and straighten it out.

Stretching:

1), it takes some time to stretch.

2) raise your hand and bend, then change sides;

3) Pull the arm over, lift it, bend it back and stretch it.

Seven, the seventh group of actions

1, raise your arms and bend your abdomen sideways. This set of movements can exercise the upper body and core, oblique abdomen.

2, change sides, remember to lift and bend, abdomen, arm push and pull stretch, arm relax.

Stretching:

1) Hang your head and turn left and right, take some time to catch your breath, pull your arms on your chest and stretch your upper body.

Eight, the eighth group of actions

1, let's start with the classic swan arm again, lift and release, remember to tuck in your abdomen and release your chest. After the four groups of eight beats are finished, put down your arms and relax your head and neck.

Stretching:

1) Stretch well, raise your arm and bend to the back, stretch your arm, catch your breath, take a sip of water and stretch well.

The whole beautiful ballet "Swan Arm" has come to an end. Thanks, see you next time!

Precautions:

1. Put your shoulder blades back, open your chest, stretch your neck up, and tuck in your abdomen.

2. Don't shrug your shoulders when your shoulders sink naturally, or your neck will thicken. Take a rest when you are tired, don't shrug your shoulders and stick to it, or it will be counterproductive.

3. The pelvis should not lean forward, the waist should not collapse, and the buttocks should be tightened.

1 group-2 groups per day. Many people get tired after practicing for a few minutes. When they are tired, take a proper rest. Don't push too hard, or it will backfire. But practicing every day will be effective.