Female kin-shoulder calisthenics

The first section: and leg stand, arms is located on the side.

Action: two arm elbow on lift the arms is located in the head, fingers touch the scapula.

Still 5-10 seconds.

Section II: stand back Chair (spacing 45-50 cm), two hand back.

Action: 1, left foot half step forward, two legs, a squat on the body to maintain integrity, upper body and arms into 90 degrees, the breath.

2, left foot back into standing for inspiration.

3-4 with 1-2, alternating the two feet.

Repeat the 7-8 times.

Section III: back wall standing (spacing 25-30 cm), two-handed Delt, palm facing forward.

Action: 1, after the two-arm, tilting, finger touch shoufu walk tall wall.

2-3 bounced twice.

4, reverted reserve posture.

Respiratory uniform, repeating the 5-6 times.

Batch of 10-15 seconds to do 5-6 times.

Section IV: and leg stand, right arm elbow on lift (elbow up), left arm back elbow (elbows down).

Action: 1 hands, fingers and strive to meet or phase out of contact, suction.

2 hands, and also to the body, a breath.

3-4 with 1-2, the same action, the two arms of the alternating exercise.

Repeat 5-6 times.

Section v: stand with legs shoulder width, arms Delt.

Action: 1-7, the two arms of the former turn of domination, elbows slightly raised.

Two fingers to fully move to behind a slow, deep breath.

8, restore, breath, repeated eight times.

Section VI: legs open, in the face of the Chair stand (spacing step), two hand back.

Action: 1-7, deep flexion on body, shoulder joint down 7 times, gradually increasing pressure to, breathing evenly.

8, restored to stand.

Repeat the 7-8 times.

Section VII: and legs to stand on the left arm, elbow at right finger lift the scapula.

Action: 1-7, the right hand by hand, press down by a hair.

8. restore.

A total of two groups, each group of 4-5 times, alternating the two arm.

Section VIII: stand with legs shoulder width, right hand pressing left shoulder, left, right elbow.

Action: 1-7, left hand slowly lift right elbow to elbow on the left shoulder.

8, to prepare the posture, breathing evenly.

Two-arm Exchange practice, repeating 4 times.

Section IX: and leg stand, arms crossed behind.

Action: 1-7, the right hand grip left elbow, slow to upper left side full traction, deep breath.

8, restore, breath.

Two-arm Alternately, repeated eight times.

Section x: cross-leg stand, arms is located behind the hands holding the cross each other.

Action: 1-7, after the two shoulder press, two cubits to close up, still 3-5 seconds to breathe.

8, restore, breath.

Repeated eight times.

Section XI: stand with legs shoulder width, two-hand spun silk belt ends is located in the former.

Action: 1-4, straining the silk belt, on extending arc.

5-8 arms after falling under the arm, breathing evenly.

Repeat the 7-8 (exercise, two hand margin gradually shorten).

Considerations

1, exercises, arm and shoulder muscles Department needs to be done 5 to 6 minutes pendulum lift, chest-expanding, round ring, warm-up activities; exercise, 5 to 8 minutes relaxing activities such as jitter, swing arm, massage.

2. Select do joint lifting, pressing and carried over practice, action should be slow, desired incremented.

3, traction elbow, shoulder joint to the highest point, the stationary 3-5 seconds to enhance muscle fitness flexibility flexible and ligament.

(Practice editing: child wenchong)

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