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Sideways Mermaid-

First of all practitioners who sit on the floor or the edge of the mat, a towel folded up on your left.

Curled up in front of the left leg, right leg on the back, the legs can relax on the floor. Keep the body balanced. Then left onto the towel on the finger to the left, keep the lines of the elbow, but not too hard. The right arm is extended to the direction of the head, the Palms stretch to the left, the right arm.

When you want to keep deep inspiration, all in the hips or floor mat, stretch the body, but be careful not to fall to one side and the left hand to slide, and as far as possible to the left.

Finally, breath, left arm with together towel, physical recovery back to initial position. This movement exercises shoulder and back side in the side, and each duplicate 8-10 times, and then change direction to do it again.

-Forearm support

In her first 3-5 kg of dumbbell, lay down toward the left and right hand, elbow rest upon the body and arms to the vertical, palms flat on the mat.

Koji left leg, stretching the right leg so that the side on the floor. Then, titun, make the body from head to foot in one line. Let the right arm force body lift, Palm-top.

Then maintain this posture, your right arm lift from her chest, until the point to the ceiling, and shoulders straight.

Finally, put the right arm. This movement exercises shoulder after side in side and, on the side of the chest. Each set is 6-8 times, keeping the arm always raise, and then change direction to do it again.

Push-pull-push up

First forward-kneeling on the mat, the Palm of the hand and shoulder, vertical, finger on the floor, the body from head to knee in one line.

Then bend the elbow, crankshaft, body bent down, chest touching the ground. At this point in the restore initial action is stretched arms, sit on your heels, will arm stretch forward. Finally back to the initial position. This movement exercises in front of the chest, shoulders, triceps. Repeat this action 8-10 times.

Diagonal shoulder lifting

First right hand holding 3-5 kg of dumbbell, Palm relative, kneeling on the floor, the top near the floor.

Tighten the gluteal muscles, your shoulders relaxed. Then, the two-arm lift, diagonal lines, and shoulder, palm facing relative. Secondly, the arm is placed to the original location. This movement exercises shoulders forward.

In addition to motion before 10-12 minutes to warm up, the rotation of the shoulder and elbow.

A set of actions to be carried out in accordance with the set order, each set of action rest for 30 seconds. Finished, if you want to increase the degree of difficulty, you can do it again. This set of sports weekly at least twice, you can do individually, or as an "everyday" project.

(Practice editing: child wenchong)

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