The fastest and most effective clavicle training is 1. Dumbbell chest enlargement. Hold the dumbbell in parallel with both hands, so that the arms and shoulders form a 90-degree angle, and the waist and abdomen are used as the torsion axis, so as to keep the upper body straight and twist to the right to reach its own limit. Stay for 5 seconds, then turn back to the middle position and continue twisting in the opposite direction. Turn left and right once for 1 round, and keep doing 15 rounds every day.
2. Lean back and push forward and lie on the bed, with your hands supported shoulder-width, and gradually bend back until you reach your limit.
If you often do toughness training and the bending amplitude is large enough, you can exercise the sciatic nerve and lumbar muscles. Stick to this action for 3-5 minutes every day.
3, baby crawling posture Prepare a yoga mat, crawl on the mat with the baby crawling posture, pay attention to keep your back straight, your hands are shoulder-width apart, your legs are bent at 90 degrees, and crawl as slowly and forcefully as possible.
4, cobra pose this action helps to stretch the neck, is good for shaping the clavicle and shoulders.
Put your body flat on the mat, support your upper body with your hands, keep your fingertips forward, ensure that your lower abdomen is close to the mat, and bend your spine into a C shape with your neck tilted back for 30 seconds.
5, push-ups backwards This is a training action for chest, shoulders, back, abdomen and buttocks.
Sit on the mat, put your heels on the ground with your hands, straighten your legs, keep your wrists flush with your shoulders, keep your fingers forward, keep your body in a straight line, bend your elbows, just lower your body a few centimeters, keep your abdomen tense, and then lift your body up.
6, sitting posture recommended this action is more challenging, the focus is on shoulder shaping.
Sit in a chair with your back flat on the back of the chair, hold the handle with both hands, push it up, slowly lower your arm until your elbow joint is parallel to your shoulder joint, and then push it up.
7, mineral water gymnastics put the mineral water bottle under your arm, put down your arm, put the mineral water bottle under your arm, turn this arm, palm forward, you can wake up the sleeping upper arm deltoid.
Hold the mineral water bottle with both hands, push it up, straighten your arm and slowly lower it until the elbow joint is parallel to the shoulder joint, and then push it up. The graceful movement of shaping the clavicle area can make the shoulders fleshy and flat as "one".
8. Hands crossed behind your back, the left and right elbow joints and wrists are in a straight line, and it is ideal to open your back. Keep your hips still, swing your arms to the left, and consciously * * * the medial scapula muscles.
Also keep your hips still, swing your arms to the right, and swing left and right to adjust your breathing. Swing your head to the left and swing your arm to the left at the same time. Watch your right leg.
Turn your head to the left with your left hand, and press your right shoulder down consciously to increase the degree of stretching and promote the stretching of neck muscles. Actions 4 and 5 do it again in the opposite direction.
9. Side push-ups with your toes on the ground, your legs bent, one hand facing the front hand, your wrists flush with your shoulders, and then support your body. Inhale, with the palm of your right hand facing up, and stretch forward to feel the tension on your shoulders. Exhale, tilt your hips, consciously press down on the right side, and do it twice left and right.
10, snake yoga, hands crossed behind your back, shoulders as far back as possible. Inhale, raise your upper body as high as possible, keep breathing for 5 times, and then slowly fall.
Six steps for lazy people before going to bed: 1. Hands behind your back, hands above your head, hold 10 seconds (20 times). 2. Put your hands together and stretch your back, and stretch your arms with your hands (10 times, 10 times per second). 3. Alternate stretching from left to right (each group 10 times). 4. Exchange arms and stretch back (10 times, 10 times per second).
You must stick to it. This set of movements can help shape the lines of shoulders and collarbone. Stick to it for a week with some * * * methods, and you can become the "clavicle essence".