Sculpture callisthenics easily S figure

Many friends of thin down or on its own is not satisfied with the build.

This is why? could actually want to build a beautiful, slim alone is not enough, you also need to make to local sculpture. Here we introduce this for the body as a set of simple exercises for everyone, you may wish to try. This group mainly orthopedic practice shoulder muscles, making exercise shoulder muscles more plump, so as to achieve the purpose of correcting slanting shoulder. Freehand or small front dumbbell held up and is this group training bed. The purpose is to achieve the correction, you can use before the costume to hide their own shortcomings, such as a coat-style jacket can be selected, its shoulder rising Visual plays a certain role, covered with following orthopaedic practice, remodeling bodybuilders shoulder is no longer a dream.

1, extending the former flat tempered parts on lift main: deltoid muscle front beam, biceps, triceps muscle pectoralis major and beak.

Reserve: upper body upright posture legs close together, his hands clenched fist hanging on the side. Exercise: two arm lift to front bed, pause, and slowly back to prepare posture. Edit: the towel aerobics easily off dewlap more aerobics recommended

2, flexor arm Bell before bed main training areas: deltoid muscle front beam, biceps, triceps muscle pectoralis major and beak.

Preliminary position: vertical straight on body, legs close together, the two elbow with a dumbbell, hanging on the side. Exercise: two arm lift to front bed, pause, and slowly back to prepare posture.

3, arm rotation outreach (Bell or freehand) main activity areas: two arm rotation exercise before the deltoid muscle, the pectoralis major muscle groups such as beams, two arm swing exercises deltoid muscle bundle, small round infraspinatus muscle, muscle, muscle groups.

Preliminary position: legs close together, standing straight on the body, two hand dumbbell lateral, vertical to walk tall, not to the hump. Exercise: deltoid muscle force to former shufa arms rotate, pause, one of the deltoid muscle, after beam infraspinatus muscle, muscle mass of the two arm swing.

4, flexor arm Bell Delt main training site: deltoid muscles in the bundle.

Preliminary position: legs close together or opening of the station, two cubits each clip one dumbbell in lateral. Exercise: arms and chest adjustment on the lift, pause, and slowly back to prepare posture.

5. station attitude Delt main training areas: front deltoid muscle bundle.

Preliminary position: two hands clenched foot opening (boxing eye forward) or, in the hands of dumbbell lateral. Exercise: two arm lift-Delt, pause 3 ~ 4 seconds, a slowly restored back to the ready position.

6, sitting position (standing posture) dumbbell shoulder press main training site: deltoid muscles in the bundle.

Preliminary position: legs close together or open the station arm posture, bending, two examples of the shoulders holding dumbbell. Exercise: breathe in his hands will be nominated to head above the dumbbell, exhale, drop slowly restore is prepared. Tip: when you nominate, elbow differentiable not too hard.

7, flexor arm to the elbow main training site: deltoid muscles after beam, etc.

Preliminary position: two feet open hands to hold a dumbbell lateral or other weights. Exercise: upper body slightly bend forward, two arm flexor arm to the elbow pull up to the upper arm and the ground level, outreach, keep elbow 3 seconds then restore back to the ready position.

8, two arm slanting back swing main training site: deltoid muscle, after a bunch of diamond circular muscle latissimus dorsi.

Preliminary position: legs close together, standing straight on the body, two hand-arm dumbbell or Freehand, hanging on the side, and be proud of, don't stoop. Exercise: arms to the body after the swing to maximum angle, pause, and slowly back to prepare posture.

9, push ups ready stance: the hands are stretched the floor or sofa, table, focus on the hands and toes, from head to toe into line.

Main activity areas: deltoid muscle toe, serratus anterior, pectoral, triceps muscles of the forearm muscle, etc. Exercise: arms bent, the abdomen do not collapse, body dropped to 10 cm from the ground chest or close to the sofa, table, restore back to the ready position, repeat the exercises to force. Tip: when the elbow brace dipping, outreach, and maintain two elbow and shoulder in a horizontal line. If you do, start to practice from the vertical and horizontal bracing. The above exercise each action do 3 ~ 5 group each set 15 ~ 30 times, push ups.