It is more important for girls to improve hunchback and oblique shoulders and practice the 0-difficulty movement of slender shoulder and neck lines, so the shoulder lines are very important. Whether it is sloping shoulders or hunchback, it needs to be improved through exercise. Let's share the 0-difficulty movements to improve hunchback and oblique shoulders and practice slender shoulder and neck lines.

Improve hunchback and sloping shoulders and develop slender shoulder and neck lines. 0 Difficult movements 1 Stretching movements of thin shoulders and sloping shoulders 1: Stretching upwards.

Suggested exercise intensity: 15 times

First of all, stand in a posture, compare your hands and thumbs, hold your chin, try to lift your chin on the line and stretch the whole neck line. Be careful not to hunch over when doing this action, but to keep straight to avoid improper force.

Next, tilt your head with one hand, bring your head to your side, and stretch the shoulder and neck lines. Then remember to do it on the other side. Your body is still straight, you can't stoop.

Thin Shoulder Inclined Shoulder Stretching Exercise 2: Open Shoulder Stretching

Suggested exercise intensity: left and right 10 times.

Lie on the ground with your knees bent, with your hands straight forward and overlapping, and then raise one hand, put it behind your back and stick to the ground. At the same time, pay attention to keep your lower body lying on your side. This action can fully stretch and is a good shoulder opening exercise.

Thin Shoulder and Inclined Shoulder Stretching Exercise 3: Turn Shoulder

Suggested exercise intensity: 15 times respectively.

This action can be either sitting or standing. Touch the shoulders with both hands in the same direction, and then turn the shoulders clockwise and counterclockwise in turn to fully relax the muscles of the shoulders and neck. This action has the effect of stretching the sloping shoulders.

Thin Shoulder and Inclined Shoulder Stretching Exercise 4: Upper and lower shoulders contract

Suggested exercise intensity: 15 times respectively.

Straighten your upper body first, don't hunch over, lower your shoulders as low as possible, and then take them back up, so that you can take your shoulders back up and down in turn. This action is also very effective for sloping shoulders and can relax your shoulder muscles.

Thin shoulder and oblique shoulder stretching exercise 5: upper arm stretching

Suggested exercise intensity: left and right 10 times.

Raise your arms to shoulder Takaso at a 90-degree right angle, and then turn to your upper body in turn. Be careful not to arch your upper body when doing an action, and your arms are parallel to your shoulders. Don't swing forward or backward.

After the above actions are completed, you can do 1-2 laps on the roller as appropriate, and the exercise effect is higher.

Improve hunchback and oblique shoulders and develop slender shoulder and neck lines. 0 Difficult movements. 2 Our shoulders are relatively mobile, and we can even "draw a big circle" like wheels under normal circumstances.

However, after working and studying at a desk for a day, the shoulders become "stiff", which leads to pain in the shoulders and neck.

This is because of long-term bad posture-excessive arching of the upper back and excessive bending of the lower back, leading to hunchback.

Then the muscles around the shoulders become stiff, sticky and inflamed, and then the shoulders, neck, waist and back are sore and uncomfortable.

Before you do shoulder exercises, you should know the bone composition of your shoulders. The shoulder is mainly composed of humerus, clavicle, scapula, ribs and thoracic vertebrae. The clavicle is in front and the scapula is in the back. The muscles attached to the bone mainly include deltoid muscle, which is divided into anterior deltoid muscle, middle deltoid muscle and posterior deltoid muscle.

And attached pectoralis major, pectoralis minor, triceps brachii, biceps brachii, infraspinatus, teres major, subscapularis, suprascapular, latissimus dorsi, etc.

Therefore, we can relax our shoulders, upper back and neck through specific exercise postures (or comprehensive exercise postures).

All the actions described below will help keep your spine (including your neck) in a neutral position and activate the muscles needed for shoulder stability.

Long-term practice helps to maintain correct posture, improve hunchback, and stay away from frequent shoulder, neck and back discomfort.

Required equipment: dumbbell, resistance belt and stabilizer ball (optional)

Time required: 20-40 minutes

Description:1* *12 moves, you can choose 5-7 training moves. After repeating 10~ 12 times each time, repeat 10 ~ 12 times on each side. Go on to the next group as soon as you finish. After finishing 5-8 groups, rest for one minute and repeat 3-5 rounds.

Action one, the box farmer is gone.

Action essentials: stand with your feet together, holding the kettle bell in your left hand, your arms attached to your sides, and your right hand attached to your hips. The abdominal muscles exert their strength and take a small step forward, so they are a group. Continue to step on *** 15 with the other foot, and then Hu Change Ling repeats the same action with the other hand.

Action 2: Bird-dog style

Action essentials: Hold the dumbbell in your left hand, with your palm falling vertically inward and your back straight. This is the starting position of the action.

When exhaling, pull the dumbbell up to your chest with your back strength, put your left upper arm close to your body, pause for a moment, and then slowly fall down to inhale.

Action 3: The kettle bell swings.

Action essentials: 1. Chest out, abdomen in, hips in. 2. Keep your toes in the same direction as your knees, and don't squat above your toes. 3. Keep the speed stable.

Action 4: Side plate support

Action essentials: the right forearm is flat on the floor, the big arm is perpendicular to the ground, the core is tightened, the legs are straight, and a straight line is maintained from head to toe. Beginners can stagger their feet on the ground, and advanced ones can close together. Hold on for 30 seconds on each side.

Action 5: straight arm plate supports racket shoulder+opening and closing jump

Action essentials: the arm is perpendicular to the ground and the core is always tight. Try not to let your body sway from side to side during the movement.

Action 6: Dead Worm Style

Action essentials: when lying on the mat, the waist is close to the ground, and the arms and thighs are perpendicular to the body and the ground. And the legs are raised and bent 90 degrees, and the tibia is parallel to the floor. The core is constantly tightening during the action.

Action 7: Bend over and row.

Exercise: Stand with your feet shoulder width apart and lean forward. Hold a dumbbell in each hand and land vertically. The palms are opposite and the core is tightened. When lifting the dumbbell with back strength, keep your arms close to your body.

Action 8: Superman style

Practice: the abdomen lies flat on the ground and the arms are bent 90 degrees. Elbows are aligned with shoulders and forearms on the floor, legs are straight, and feet are placed on the mat. Contract the core muscles to stabilize the spine and lift the head, chest and arms a few inches off the ground. Gaze three inches in front of your nose, keep your neck straight, your arms straight forward, and your biceps close to your ears, then return to the original action and start again.

Action 9: Dead insects pull up.

Action essentials: It's the same as the dead bug style, except that the hand is installed.

Action 10: stabilize the ball and stretch the limbs (you can use your hands)

Exercise: Put your hips on the stabilizer ball, starting from the position supported by the flat plate. The core is tightened, and at the same time, the right leg and left arm are lifted and extended into the air. Go back to the beginning and repeat the action with the other limb. This is a group.

Action 1 1: bent knee bridge

Action essentials: The hips are constantly tense, the soles of the feet are attached to the ground, the trunk and thighs are in a line, and the arms are straight up. The core continues to tighten, and the legs are alternately lifted with the strength of the back.

Action 12: Bend over the butterfly.

Action essentials: put your feet together, push your hips back and bend your knees slightly. The arm falls vertically, each hand holds one end of the resistance band, the back is kept straight, and the core strength spreads the resistance band to both sides. Note that the wrist should not be stretched higher than the shoulder.