If fitness refuses to be high or low, it will be OL. Simple scapular exercises.

If you refuse to be high or low, you won't be able to do simple exercises on your shoulder blades.

If you refuse to be high or low, you won't be able to do simple exercises on your shoulder blades. When walking, our shoulder blades and pelvis move together. Also exercise your shoulder blades and your pelvic muscles consciously, so that body fat can burn faster. However, many people walk in an incorrect posture and appear very stiff. Here I will sort out my experience for you. If you refuse to be high or low in fitness, you will not be OL. Simple scapular exercises 1

Shoulder blade relaxation exercises

1. Turn your shoulder blades

Bend your arms, put your hands behind your head and put your upper arms against your ears. Don't move your lower body, keep this posture and twist your waist left and right. Repeat this five times.

you can do this from a chair.

this action can eliminate the pain of shoulder blades and shoulders.

2. Swing arm exercises

Make a fist, with the fists facing each other, and put your hands on your sides. Bend your elbow, and the upper arm is at a 9-degree angle with the lower arm.

swing your arms back and forth with the strength of your shoulder blades. Keep your body still.

3. Relax scapula and pelvis exercises

Step1: Open your legs shoulder-width apart and bend your knees slightly, just like a horse step, but don't use too much force.

Step2: when inhaling, put your arms on both sides of your body, lift your forearm horizontally, palm up, and feel the muscles of your scapula contract.

Step3: when exhaling, draw your arms out like breaststroke, and arch your back at the same time. At this time, the scapula muscles stretch out.

Step4: repeat steps 2 and 3 for 5 times.

Shoulder-blade weight-loss exercises

Two or more times a day, 5-15 minutes each time, consciously exercise the muscles of shoulder blades, abdomen and back when walking, which can sculpt beautiful lines of the body. If you have time, you can do an enhanced version twice a week for 39 minutes each time, and the effect will be better.

Step1: correct standing posture

make your shoulders parallel to the floor, chest out and abdomen in, and be careful not to hunch over, and move your body center of gravity up as far as possible.

Step2: Correct stride posture

When stepping forward, your toes and knees should face forward, and there should be no splayed feet. Look straight ahead and consciously tighten the inner thigh muscles, but also pay attention to tightening the scapular muscles.

Step3: the correct action of landing the sole

when landing the sole, the center of gravity should be the heel, so the heel should land first and then the front heel. At this time, pay attention to abdomen, don't swing your upper body, and don't step too much.

Step4: conscious exercise

when we walk and stride, we should pay attention to using the strength of the heel. When the heel hits the ground, you feel the stretching of your legs, and subconsciously lift your anus and shrink your hips, so that you can easily lift your hips. If you refuse to get high or not, you will not get low. 2

Head:

The most ideal walking posture is that your head should be vertical. Don't stare at your feet, but keep your eyes 3~6 meters ahead. You can imagine yourself like a doll, with a rope connecting your hair and pulling you up. This will allow the cervical spine to support the weight of the head reasonably, relieve the pressure on the neck muscles, and make the neck lines smoother and more beautiful.

Chest:

Don't contain the chest, but straighten the chest and tighten the lower abdomen and buttocks at the same time, so that the whole body lines can be tightened and the S curve of women will naturally appear.

Arm:

No matter to keep warm or to be cool, don't leave your arm idle in your clothes pocket all the time when you walk. It's best to bend your arm slightly and swing naturally with your pace, showing a sense of rhythm.

Shoulders:

Let your shoulders relax, neither hunching forward nor collapsing backward. If you want to test the effect, you can let your friends look at it from the side. At this time, your ears, shoulders, hips and knees should be in a straight line, making your posture more straight and confident.

Breathing:

It is also very important to pay attention to the adjustment of breathing when walking, because breathing will affect people's posture. When your breathing is short or shallow, your upper body will be tense, which will easily lead to hunchback and shrug, so you can adjust your breathing intentionally when you walk. It is recommended to take three steps to inhale once and then take three steps to exhale once.

Hip:

When walking, don't expect your waist to bear all the weight. Instead, you should focus on your hip. This will not only help you keep a straight posture, but also reduce the burden on your waist. After all, it is naturally soft and not suitable for heavy work.

correct walking posture: eyes look straight ahead, head slightly raised, neck straight, chest naturally upright in front, waist straight, abdomen closed, buttocks slightly protruding backward, and pedaling after walking focuses on the inside of metatarsophalangeal joint.