The sudden attack of the spring cold made everyone put on the thick clothes they had just taken off, and they couldn’t enjoy the beautiful spring lightly. Do you also have the trouble of wearing thick clothes and having a “pear-shaped” figure? If you want to be more in shape and dress more three-dimensionally, then it’s time to exercise your shoulder muscles.
The shoulder muscles are the deltoid muscles, which are mainly divided into three parts: anterior deltoid, middle beam, and rear beam. From the frontal vision, the shoulders appear wider, and the rear deltoid is the connection between the shoulders and the back. When the rear deltoid is trained, the shoulders will appear more three-dimensional and complete from the side vision. If you want to have a beautiful deltoid shape, you need to cover three parts of the exercise when exercising. Simply practicing only one bunch will cause the shoulder muscles to lose visual coordination.
Is it difficult to master deltoid exercise? In fact, you can build deltoid muscles in all directions at home with a single elastic band.
Action 1: Stand with elastic band in front of the horizontal raise
Starting position: stand in a normal upright position, step on the middle of the elastic band with both feet, and grasp the elastic band with both hands At both ends, the arms hang naturally at the sides of the body, and the elbows are slightly bent.
Steps:
1. Keep the elbow slightly flexed, and raise the arm forward until it is parallel to the ground.
2. Slowly return to the starting position, repeat 10-15 times, and complete 3 sets.
Action 2: Elastic Band Standing Lateral Raise
Starting Position: Normal standing upright position, step on the middle of the elastic band with both feet, and grasp the elastic band with both hands At both ends, the arms hang naturally at the sides of the body, and the elbows are slightly bent.
Steps:
1. Keep the elbow slightly flexed, and raise the arm sideways until it is parallel to the ground.
2. Slowly return to the starting position, repeat 10-15 times, and complete 3 sets.
Action 3: The elastic band leans over and pulls up
Starting position: Stand with your legs bent, knees, hips and hips, until your upper body is parallel to the ground, step on the middle of the elastic band with your feet, and hold your hands together Grasp both ends of the elastic band, arms hanging naturally, perpendicular to the ground.
Action steps:
1. Open the shoulder joint to 90 degrees, bend the elbow and forearm vertically to the ground, and lift the upper arm upward.
2. Slowly return to the starting position, repeat 15 times, and complete 3 sets.
The above three exercises are aimed at the front, middle and rear deltoid muscles respectively. It is simple and easy to operate. You can exercise once every two days at home. If you persist, you can practice perfect deltoid muscles and create a “backward”. Triangle” body.