On the red carpet, my sister didn't know whether she was nervous or not confident, and she always bowed her back on the stage.

The netizen's message is also a bit rude:

As we all know, my sister has made great efforts to adjust her shoulder shape, that is, the position of the upper trapezius muscle.

My sister, who used to have beautiful shoulders, is also super beautiful.

The smooth and stylish shoulder line makes use of the cold facial features, giving people a feeling of being free and easy without falling into the secular world.

I can't help but sigh the history of transformation seen in the photo. The influence of shoulder line on posture and figure should not be underestimated.

Because the upper trapezius muscle is thicker, it visually lowers the length of the girl's neck. Although the whole person is very small, it also makes the upper body look like the back of a tiger.

Whether it's the use of technology or the success of slimming, the right-angled shoulders she once had really improved her temperament.

However, how did this trapezius muscle come out again this time?

Did you accidentally gain weight recently? Why! Yao! But! Sure！

If you look at your waist and abdomen carefully, you can say that there is no fat.

This little body is already very thin.

The little friend in the message area is the truth:

The same trapezius partner may wish to pay attention to whether he has the same posture problem.

The trapezius muscle is located in the surface muscle of the upper back and middle back, and it is triangular, and the left and right sides are combined into an oblique square. According to the direction of its muscle fibers, it is divided into three parts: upper, middle and lower.

Among them, the upper bundle is responsible for the lifting, supination and retraction of the scapula, and the lower bundle is responsible for the lowering, supination and retraction of the scapula.

We often say that the trapezius muscle with thick shoulders is precisely the upper trapezius muscle.

The trapezius muscle is like a cloak of love all the way, covering the back of the human body, protecting the back of our neck and affecting our posture.

However, due to the influence of lifestyle, sedentary friends will suffer from poor posture for a long time, such as passive strain of back muscles when hunched, and the middle and lower trapezius muscles are like an elastic band that has been stretched for a long time, losing elasticity and becoming slack and weak.

When you realize that you should pay attention to your posture, the lower trapezius and the middle trapezius are in a long and weak state because of long-term bad posture, while the upper trapezius becomes towering and stiff because of long-term tension, and the originally smooth shoulder line also forms sliding shoulders and triangular shoulders because of the towering trapezius.

Don't underestimate this small upper trapezius muscle, it helps to maintain the stability of human posture, and if you abuse it, it will quietly make you ugly:

1, with thick back and shoulders, looks like a tiger's back, gaining 5- 10 kg per minute.

2, the swan neck was forced to shorten, and it grew to be a low-headed family, with a short neck star, round shoulders and a high collar to make friends with you.

And keep the bad posture of round shoulder hunchback for a long time, and passively lengthen the lower trapezius muscle, which will cause slow pain:

1. When working at a desk and operating a computer, my elbow is always hanging. If the time exceeds 45 minutes, the middle and lower trapezius muscles will be in tension contraction, and the muscles will be in ischemia state, which will cause trapezius muscle damage for a long time.

2. When you look down at your mobile phone or work at your desk, the muscles with flexion function, such as the anterior scalene muscle, the anterior part of sternocleidomastoid muscle and the deep flexor of the neck, are relatively tense, and the upper trapezius muscle is used to support your head. At this time, it forms confrontation with these flexors and is always in a state of tension, which will lead to neck pain in the long run.

3, like to sleep on the side, if the pillow is not suitable, the upper trapezius muscle on the sleeping side will be passively elongated, and the other side will be passively shortened. The stiff neck is related to trapezius spasm.

In order to be able to confidently control the one-shoulder skirt, friends in the circle of friends have arranged thin shoulder needles.

The function of thin shoulder needle is to contract the trapezius muscle on the shoulder with Botox, so as to achieve the effect of thin shoulder, just like the principle of thin leg needle.

It is also an expedient measure to thin shoulders. After the drug metabolism is completed, the shoulder muscles will recover and the trapezius muscles will become tall and strong again.

To solve the problem from the root, it is necessary to adjust posture, change posture, and activate and start those "non-working" muscles.

Many friends have long-term bad posture, they will unconsciously shrug their shoulders, and even develop the habit of shrugging their shoulders, which undoubtedly brings greater pressure to the original thick trapezius muscle.

This habit is also due to the weakness of the muscles (lower trapezius, latissimus dorsi, pectoralis minor, subclavian muscle) that control scapular subsidence.

The lower trapezius muscle, latissimus dorsi muscle, pectoralis minor muscle and subclavian muscle control the sinking of the scapula. Together with the locking joint, the lateral state of our clavicle is flattened from upturned to flattened, making the shoulder arm flatten to form a right-angled shoulder, thus lengthening the neck curve and turning it into a beautiful swan neck.

Moreover, if the lower trapezius muscle is weak, the stability of the shoulder muscles will decrease, which will also lead to the eversion of the scapula and form the wing-shaped scapula.

Many misled fairies think that the winged scapula is a beautiful butterfly bone. Be careful. In severe cases, this butterfly bone may make you too thin.

Always remember that the premise of beauty must be health. Don't follow the trend of this kind of morbid beauty that is publicized.

Therefore, in order to have a smooth shoulder line, you must do this:

First, change the bad posture and stay away from the bad shape of trapezius muscle from the root.

Just like a netizen's message to her sister, she must stand up straight every day and don't bend over.

The little fairy who loves beauty can do more shoulder sinking movements every day, and pay attention to the action that the shoulder muscles reduce the participation of trapezius muscles when exerting strength.

There are also four actions I say every day, keeping the correct standing and sitting posture, standing up straight, sitting up straight, sinking shoulders and abdomen, which should be remembered.

Work 1 hour can stretch the upper trapezius muscle, help relax the stiff shoulder and neck muscles, reduce compensation and avoid sitting on the towering shoulders.

The second step is to loosen the stiff upper trapezius muscle, and at the same time increase the strength of the middle back muscle to help stabilize the scapula better and reduce the compensation of the upper bundle of trapezius muscle.

Long-term posture is not good, the upper trapezius muscle is overcompensated and habitually "towering". If you want it to return to its normal shape, you need to balance the muscle strength of your back. First, wake up the muscles that are not working with movements.

Because the wrong posture leads to bad habit of exerting force, the trapezius middle bundle and rhomboid muscle located in the center of the back are often ignored during exercise.

Moreover, because trapezius and rhomboid muscles are lazy, not only will the body compensate other muscles when doing shoulder exercises, but the longer the wrong posture is maintained, the more unstable the scapula will be.

Keep practicing in the next training, activate the "non-working" muscles, balance muscle strength, stabilize the scapula and easily unlock the shoulders.

Action 1: plate support

Exercise:

It can also reduce the difficulty and put yoga bricks on the abdominal support.

note:

1. When supporting the ground with elbows, keep the shoulders and elbows perpendicular to the ground.

2, pay attention to keep the abdomen, waist and back straight. Avoid bending over and hips, and keep breathing evenly.

3. When supporting the body, keep the head, shoulders, hips and ankles in a straight line.

4. Pay attention to control the time, stick to it for 30 seconds at a time, complete 3 groups every day, and rest for 30 seconds between each group. Not as long as possible.

Action 2: Flow Balance Cat Style

Exercise:

1. Kneel on the surface of the mat with your hands shoulder-width apart and your legs hip-width apart, keeping your abdomen tight, your spine extended, and your soles bent backwards.

2. When exhaling, lift your right leg backwards, with your toes pointing to the floor, and feel the strength of your right hip. At the same time, raise your left hand horizontally to maintain balance.

Attention: Avoid the pelvis leaning forward and the waist collapsing.

3. Bow your back, push your right hand to the ground, and touch your left elbow with your right knee.

4. Complete 6 8 beats. Practice changing sides.

Action 3: cobra pose

Exercise:

1, prone on the cushion surface, feet apart and hip width, elbow flexion, hands on both sides of the chest.

2. Inhale, push the palm of your hand to the ground, lift your chest up and leave the pad surface, tighten your shoulder blades inward and downward, and stick your pubic bone down to the floor.

Note: people with waist discomfort can open their feet to the same width as the pad surface, or bend their elbows to lower their height.

3. Keep breathing evenly for 3-5 times.

Note: control the retraction of scapula during practice, don't shrug your shoulders, and lift your body slightly upward with the strength of your upper back.

Action 4: W-arm combination

Exercise:

Step 1: W promotion

1, stand, abdomen, spine straight, elbow flexion, palms up.

2, exhale, elbow down close to the trunk. Feel the scapula adduction, elbow close to your sides, and start the rhomboid muscle.

3. Complete 3 groups for 20 times.

Step 2: Take in.

1, elbow flexion, empty fist in hand, forearm extended forward.

2, exhale, while the big arm is rotated outwards, the two arms are extended and lifted.

4. Complete 3 groups for 20 times.

Click on the link below, and follow the supermodel's personal trainer to create right-angled shoulders, swan necks, slim waist and long legs to reshape elegance: