Many modern women walk in nonstandard postures, hunched over, stiff necks and always walk with their heads down. Such people keep their shoulder blades together for a long time and can't stretch them out. Therefore, MM who wants to lose weight easily while walking must first relax the scapula and surrounding muscles to prepare for burning body fat. Let's begin to relax our frozen shoulder blades!
Shoulder blade relaxation exercise
1, turn the scapula
Bend your arms, put your hands behind your head and put your upper arms against your ears. Don't move your lower body, keep this posture and twist your waist left and right. Repeat five times.
You can do this in a chair.
This action can eliminate the pain of shoulder blades and shoulders.
2. Swing arm practice
Make fists, fists facing each other, hands at your sides. Bend your elbow, and the upper arm makes a 90-degree angle with the lower arm.
Swing your arms back and forth with the power of your shoulder blades. Keep your body still.
3. Relax the scapula and pelvis exercises.
Step 1: Legs apart, shoulder width, knees slightly bent, just like "ma bu" or horse stance just look, but don't push too hard.
Step 2: When inhaling, put your arms on your sides, lift your forearms horizontally, palms up, and feel the scapula muscles contract.
Step 3: When exhaling, your arms are pulled out like breaststroke and your back is arched. At this time, the scapula muscles are in tension.
Step 4: Repeat step 2 and step 3 for 5 times.
Shoulder weight loss exercise
Two or more times a day, 5- 15 minutes each time, consciously exercise the muscles of scapula, abdomen and back when walking, and you can shape beautiful lines. If you have time, you can make an enhanced version twice a week for 39 minutes each time, and the effect will be better.
Step 1: Correct stance
Make your shoulders parallel to the floor, hold your chest and abdomen, be careful not to hunch over and try to move your center of gravity.
Step 2: Correct stride posture
When you step forward, your toes and knees should face forward and you can't have splayed feet. Look straight ahead, consciously tighten the inner thigh muscles, and also pay attention to tightening the scapular muscles.
The third step: the correct action of the sole landing.
When the sole of the foot touches the ground, the center of gravity should be on the heel, so the heel touches the ground first, and then the front heel. At this time, pay attention to abdomen, don't swing your upper body, and don't take too big steps.
Step 4: Exercise consciously.
When we walk and stride, we should pay attention to the use of heel strength. When the heel touches the ground, you feel the stretching of your legs and subconsciously lift your anus and shrink your buttocks, so you can easily lift your buttocks.