Girl's House Fitness Training Program [Skinny Shoulder Training]
Home Beauty Shoulder Training
① Stretch the upper limbs before practice.
Great stretch
One leg lunges forward and the hind leg is straight.
Squeeze and stretch the elbow on the other side under ground pressure.
Hold one side for 30 seconds.
+Head and chest stretching
Fingers crossed, arms up.
Stretch your torso hard and keep stretching.
Hold for 30 seconds.
Home Beauty Shoulder Training
② Exercise the shoulders before training.
L extension
Elbows clamp the body and forearms are horizontal and vertical.
Thumbs out, arms out. Don't shrug your shoulders.
Cycle 2 groups, 20 times in each group.
+
Unarmed recommendation
Stand up straight and clench your hands inward.
Put your hands above your head and put them at your sides.
Cycle 2 groups, 20 times in each group.
Home Beauty Shoulder Training
③ Formal shoulder training
Back clip pen
Raise your arm parallel to the ground.
Make a fist with both hands, shrink the upper back hard, and then recover.
Each group circulates 4 groups * 16 times.
+
Bend down and lift dumbbells.
Bend over 90 degrees, bend your elbows slightly, and keep your arms perpendicular to your abdomen.
Lift the dumbbell with your elbow and keep it at the highest point.
Each group circulates 4 groups * 16 times.
+
Standing dumbbell push
Push the dumbbell to the highest point for control.
Fall slowly and restore the dumbbell to the agreed ear height.
Each group circulates 4 groups * 16 times.
Home Beauty Shoulder Training
③ Formal shoulder training
Small dumbbell side lift
Sink your shoulders and lift the dumbbell horizontally until your shoulders are parallel.
With the shoulder as the axis, the whole arm and dumbbell move as a whole.
Each group circulates 4 groups * 16 times.
+
Static lateral lifting
Sink your shoulders and lift the dumbbell horizontally until your shoulders are parallel.
With the shoulder as the axis, the whole arm and dumbbell do not move.
Cycle 4 groups * 12 seconds per group.
+
Support translation
Put your feet together and tighten the core.
Translate to one side with the same foot.
Each group circulates 4 groups * 16 times.
Home Beauty Shoulder Training
④ End relaxing the upper limbs.
Santoula
Slight flexion of lateral shoulder elbow joint
Keep your arms as close to your ears as possible.
Hold for 30 seconds and repeat 2 groups.
+
Chest and back stretching
Find a support, the arm support is higher than the head.
Exhale your waist and press your arch.
Hold for 30 seconds and repeat 2 groups.