The method of training clavicle, I believe many people will pay attention to how to build a figure curve in pursuit of perfect figure, but often ignore some details, such as clavicle. In fact, there is a certain way to train charming collarbone. What I will share with you next is the training method of clavicle.
Methods of training clavicle 1 1, cobra pose.
Interpretation: This action helps to stretch the neck and shape the clavicle and shoulders.
Action points: 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 your neck leans back, so that your spine bends into a C-shape for 30 seconds.
2. Push-ups backward
Interpretation: This is a training action for the chest, shoulders, back, abdomen and buttocks.
Action points: sit on the mat, hold your heels on the ground, keep your legs straight, keep your wrists and shoulders flush, keep your fingers forward, keep your body in a straight line, bend your elbows, lower your body a few centimeters, keep your abdomen tense, and then lift your body up.
3. Sitting posture recommendation
Interpretation: This action is more challenging, and the focus is on shoulder shaping.
Action points: Sit in a chair, put your back flat on the back of the chair, hold the handle with both hands, push it up, slowly lower your arm until the elbow joint is parallel to the shoulder joint, and then push it up.
How to practice clavicle obviously?
One or eight minutes of clavicle exercise
Step 1: Tilt your head backwards until you feel stretched.
Step 2: Press the clavicle fossa slightly hard. * Intimate reminder: You can apply body lotion first to reduce the pain caused by pulling!
Step 3: One group does 1 min, and each side does 4 groups.
Second, Lati
Step 1: Tilt your neck upward and pull your hands alternately from the clavicle to your chin.
Step 2: press the lymph on the shoulder and neck with the index finger joint.
Step 3: Put your hands on your shoulders and neck.
Method of training clavicle 2 dumbbell to expand chest
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.
postpone
Lie on the bed with your hands shoulder-width apart and bend back gradually until you reach the 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.
Baby crawling posture
Prepare a yoga mat and crawl on the mat in a baby's crawling posture. Keep your back straight, keep your hands shoulder width apart, bend your legs and knees at 90 degrees, and crawl as slowly and forcefully as possible.
cobra pose
This action helps to stretch the neck and shape 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.
Back push-ups
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.
Stretch the clavicle backwards
1, find an elastic band with moderate elasticity and wear it on your wrists behind your hands. Feet shoulder width apart, chin raised.
2, arms straight up, at the same time chest. Hold still at the critical point for 5 seconds.
3. If you think it's easy, two people can stand on tiptoe to make it more difficult.
NG: Never bend over! Keep your upper body upright.
Clavicle closure
1. Cross the rubber bands into two rings, put them into your wrists, and raise your hands shoulder height.
Starting from the basic standing position, the rubber band crosses into two circles and is placed on the wrist. Inhale slowly through the nose and lift the trapped arm to about the same height as the shoulder.
2, including the chest to make the back arc, elbow position in the chest.
3. Hold your chest and keep your back bent. Exhale slowly through your mouth, and at the same time, put your hands together and press the center of your chest.
Sitting posture push
This action is more challenging, and 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.
Clavicle massage before going to bed
Massage method: clench fist and massage with middle finger and knuckles.
Step 1: After bathing, evenly apply the massage cream on the neck to the clavicle, and press the sternocleidomastoid muscles on both sides of the neck in a circular way 1~2 minutes.
Step 2: Gently press twice with two fingers from the mandible to the clavicle, and the effect of lying flat is better.
Step 3: If you feel pain when pressing the dividing line between the earlobe and the mandible, it means that it is trapezius fascia syndrome of shoulder and back. Massage the muscles below the earlobe to the shoulders with both hands.
Step 4: Massage slightly from the shoulder to the center of clavicle, then cross massage from the center of clavicle to the chest groove, and repeat the action twice.