Kneeling and standing up on the ground, you can get a firm arm line and keep your shoulder pain away!

 Kneeling and standing up on the ground, you can get a firm arm line and keep your shoulder pain away!

Different from the previous impression that muscle training gives people the exclusive impression of men, it has also become popular among female stars at home and abroad in recent years. Muscle training can not only improve the basic metabolism of the body, make the body thinner and healthier, but also has a good sculpting curve effect.

The editor recommends a simple exercise that can help exercise the deltoid muscles of the shoulders, as well as the triceps and biceps of the arms at the same time. In addition to eliminating the butterfly sleeves and increasing the range of movement of the shoulders, it may also help prevent improvement. Stiff and sore shoulders and necks!

Exercising the arm and shoulder muscles is expected to help sculpt curves, improve mobility, and prevent shoulder stiffness and pain

To improve the curve of the arm, it is very important to exercise the "triceps" and "biceps" on the front and back of the arm to maintain the balance of these two muscles. The two are integrated, for example When the biceps is contracted, the triceps on the other side will stretch. It is recommended to exercise synchronously to make the appearance look more natural and the muscles can more effectively exert their strength.

Exercising the triceps can help to eliminate the butterfly sleeves. At the same time, the triceps is also a muscle that will be used when pushing objects. It occupies an important position in daily life and sports. Active exercise is recommended.

On the other hand, the deltoid muscle (commonly known as the major head muscle) is the muscle that covers the shoulders and connects the upper arm humerus, clavicle, and scapula. It can move the arm in multiple angles, so it is also one of the muscles often used in daily life.

Exercising the deltoid muscle can sculpt the curve of the shoulder and improve the efficiency of the use of shoulder muscles. At the same time, it can maintain the range of movement of the shoulder so that it can be used flexibly in various movements in daily life, and it has the effect of preventing shoulder stiffness and pain.

This simple exercise of deltoid, triceps, and biceps will help tighten the upper body

Next, the following two sets of exercises are recommended to help exercise the shoulder and arm muscles and tighten the upper body. He emphasized that if these two sets of exercises can be performed together, the exercise effect will be better.

Action 1: Exercise the pectoralis major and deltoid muscles

1. Lie on the ground, with the palms of both hands supporting the two fists outside the shoulders, the wrists at 90 degrees, and the fingers facing straight ahead.

2. Straighten your arms, support the ground with your knees, and make a straight line from your shoulders to your waist.

3. When exhaling, bend your elbows and push your body to the ground. When you inhale, straighten your elbows. Repeat 10 times and rest for 60 to 90 seconds. Repeat 3 times.

Action 2: Exercise the "triceps" on the front side of the arm and the "biceps" on the inner side

1. Straighten up your body with your hands shoulder-width apart, and then bend your arms and approach the floor while exhaling.

2. Return to the original movement while inhaling again, do it for 15 times and rest for 60 to 90 seconds, and do a total of 3 cycles.