How to face the fastest and most effective? More twisting the neck, turning the shoulder blade, the clavicle is also active, not only can quickly face, but also thin arms and beautiful back! Now move on with it!
First, acupressure + warm-up exercise
1. Open the palm of your hand and put your index finger, middle finger and ring finger together. Place it on the back of the skull and the neck. Point your fingertips in the direction of the center. Use your fingertips and fingers to gently press, while slowly breathing, press Release it 5 times.
2 , open the palm of your hand, the fingers are slightly open, the left and right palms are pressed on the left and right sides of the head, while slowly breathing, while gently pressing the head, the action should be light and gentle, the pressure should not be too large.
3 , the finger is open, the second joint is bent, the finger is pressed at the top of the head, and the focus between the left and the right eyebrows is the boundary between the right and left hands. The index finger, the middle finger and the ring finger cross each other, and gently press the acupuncture points with the fingertips.
4 , the index finger, the middle finger and the ring finger close together, placed in the depression on the back side of the left and right ears, gently press, stimulate the lymph nodes, let the waste and toxins circulate smoothly.
5 , open your hands, cross on the left and right clavicle, the index finger and the middle finger just placed on the upper and lower sides of the clavicle, while gently pressing, slowly twisting the head left and right.
Second, the shoulder blade stretch
1. Open your legs to the same width as your shoulders. The upper body is abdomen and the chest is lifted. The back muscles are lifted as far as possible, the buttocks are tightened, the hands are gently clenched, the arms are straight and swinged forward, and raised. The height is the same as the shoulder height, and the inhalation is prepared.
2 , relax the shoulders, slowly exhale, swing the arms from the bottom to the back, with the arm as the radius, draw a semicircle, the shoulder blade rotates fully, and change from the forward state to the back pressure. The arm is stretched as far as possible, keeping the movement for 15 seconds.
Third, the swing arm action
1. The same two feet stand slightly open, chest and hips, hips and elbows, side lifts the lower arm, upper arm and shoulder height, so that the lower arm and upper arm, upper arm and side waist are called 90 At right angles, the shoulders are relaxed, the shoulder blades are tilted back and pressed down, and the thorax is moderately opened.
2 , slowly exhale, swing the two arms raised sideways forward, close the left and right arms with the front of the face, and close to each other, the height of the upper arm does not change during the swing, keep left and right, then open Repeat 10 rounds with your arms.
3 , stand up straight and stand up straight, tighten the muscles of the abdomen and buttocks, put the shoulders down, the shoulder blades are back and extended, the elbows are bent downwards, the lower arms and upper arms are gathered at the sides of the waist, while touching with the fingers Touch the shoulder of a word.
4 , the upper arm is the radius, swing up the arm and draw a semicircle, so that the upper arm is lifted to the sides of the head, and the left and right balance, the shoulder blade is turned up and pulled, and the upper arm, the side waist and the muscles under the arm are stretched.
5 , the elbows descend to the sides, the two arms are kept on the same plane as the upper body while swinging, the upper arm draws 1/4 circle respectively, and stops on both sides of the shoulder, while the fingers always touch the shoulders and do not loosen .
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