Open the elbow outward, turn the elbow, and the muscles around the scapula will feel stimulated. And twisting the waist can improve the effect of tightening the pelvis and slimming the waist. However, it should be noted that the elbow position should be consistent with the shoulder position and not lower than the shoulder height.
2. Large-scale movement from top to bottom
1. Open your feet shoulder-width, raise your hands above your head and cross your hands when inhaling. Straighten your back muscles and keep your hands straight. Feel the tension and contraction of the arm muscles carefully.
2. The palms are outward, and the elbows are slightly close to the sides of the back. When exhaling, put down your arm, but pay attention to exhaling, and subconsciously close your shoulder blades to the center.
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By opening your arms completely and moving your elbows slightly closer to your back, you can make the muscles on your shoulder blades feel the stimulation brought by the center of your body. But don't push your shoulder blades closer, just feel good about yourself.
3. Swing arm gymnastics
1. palms outward, elbows at right angles, hands bent upward. The angle of the elbow will vary from person to person and from left to right, and will also change during exercise, but try to keep the angle of 90 degrees.
2. Put your raised hand down and keep your elbow at 90 degrees as far as possible.
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This is an action that can soften the shoulder joint. When the arm is down, the scapula will be raised, and the active scapula can soften the stiff muscle mass. Pay attention to the angle of the elbow. When the arm is raised to the shoulder position, the forearm will sag. You can't keep 90 degrees without exerting force on your upper arm. By increasing the load of the arm, the effect of stretching the arm muscles is achieved.
4. Elbow and waist dance
Open your hands outward, palms down, elbows near the center of your back. Keeping this posture and shaking your shoulders and waist for a while can achieve the effect of slimming your waist.
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Shoulders and waist should shake at the same time. In fact, the model in the picture is stiff, so the elbows are not very close. People who are weak can try to close their elbows again.
5. It is more effective to use rubber rope skillfully.
This is the action of stimulating the scapula with a rubber rope.
1. Straighten the rubber rope as far as possible and pay attention to the position of the arm. Don't straighten your left arm, hold your chest out, and let your shoulder blades move closer to China and the West.
2. Straighten your left hand and open the scapula near the center outward. When rubbing your back in the shower, pull the rubber rope up and down as far as possible within the range of activities.
Extended type
Step on one end of the rubber rope with your right foot and hold the other end with your left hand backhand. The left elbow should be up, and the left scapula should be close to the center of the body. The reverse side is also carried out in the same way.
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Moving the scapula can soften the surrounding muscles. Because it is not particularly strenuous exercise, I can watch TV or listen to music at home and do it at the same time, so I can relax.
In addition, not only rubber rope, but also bath towel can be used instead. Because the bath towel can't stretch, it needs more pulling force, which has a good exercise effect on the scapula and muscles other than the scapula.
6. Chair practice
This is an action that can tighten the arm muscles while moving the scapula.
1. Put your hands behind your head, raise your arms and elbows as high as possible, and let your crossed hands go down as far as possible. You can stretch your back muscles and expand your chest when you put your hands down. Stimulating the chest muscles is closely related to maintaining the beauty of the chest, so you can also expect the effect of this action on shaping the chest shape.
Put your hands behind your head and lift them from behind. Keep your hands straight from your arms to your fingertips.
3. Slowly straighten your hands from the front and lower them to the position between your knees. When you put down your hand, open your shoulder blades to the left and right, but keep your back upright.
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When you put your hand on your head, you can feel the stretched muscles contracting. And there will be sweat seeping out slowly.
Don't loosen your fingers immediately when you put down your hands. Keep your fingers straight so that you can exercise your whole arm.
7. Exercise promotes intestinal peristalsis
1. Put your hands behind your waist. Keep the scapula slightly closer to the center. Slightly expand the chest, bring the scapula closer to the center, and stretch the muscles around the shoulders.
2. Pull down the hand folded behind the waist until the arm can no longer stretch. This can exercise the muscles of the arm and correct the posture.
3. Return the pulled hand to its original position and repeat the pull-down action several times, which can move the scapula well.
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Repeated practice of "up and down exercise" like this can promote intestinal peristalsis, expel waste from the body, and is also very helpful for treating constipation.
Raise the pulled hand and cross your hands up.
This action may be a bit difficult for people with stiff bodies, but it should not be a problem for people with soft bodies. Keep this state and stretch your arms upward, crossing your hands through the middle of your shoulder blades.
Lifting the arm can bring the scapula closer to the center of the body and stimulate the scapula and surrounding muscles. Crossing your hands can soften the movement of your joints. Lifting the arm can also tighten the loose fat on the arm.