Sexy body sculpting of aerobics

Many women ask us effective bodybuilding the back of the shoulder.

Because their shoulders back due to long desk learning or work, lack of exercise, so that is does not affect body hypertrophy. To do this, we introduce several simple, easy Freehand and shoulder and back light instruments, the human body can according to their ability to select appropriate action exercise. As long as you give, not only can prevent arch back hump-back frame shoulder, but minus the shoulder back excess fat and keep the body fit and trim.

Unarmed movement 1. arm spin webs

Methods: two arm Delt, the palm facing up.

L a 4-beat the arms forward internal rotation. 5.8-beat, two arms to the external rotation. Breathing evenly.

2. references to the elbow to shoulder

Method: two-handed chest grip.

L? 4, elbow-to-left shoulder above mention pendulum to after. 5 a 8-beat with 1? 4, in the opposite direction. Breathing evenly.

3. head back elbow drop-down

Methods: two after the hand grip.

L a 4-beat, right arm strength drop-down, left elbow-high lift force push, the hands to move to the right shoulder. 5.8-beat with l? 4, in the opposite direction. Breathing evenly.

4. pull the arms fair shoulder

Methods: two hands are gripping head.

L? 4, breathe in the exhibition after La arm and shoulder. 5 a 8-beat breath relaxation restore.

5. prone la boom

Method: prone ground, two-handed grip lumbar back, legs straight.

L? 4, suction head, chest, shoulders exhibition exhibition hands firmly down into La, chest off the ground. 5.8-beat, breath relaxation restore.

6. full arch lift leg

Method: prone on the ground, bend the legs up, hands two ankle joint.

L a 4-beat, suction head, legs, holding his hands pulled after an ankle, shoulder. 5.8-beat. Breath relaxation restore.

7. walk tall exhibition arm

Method: prone ground, arms stretched clamping head.

L? 4, breathing man exhibition arm and upper body off the ground. 5.8-beat, breath relaxation restore.

Second, light equipment (dumbbell) movement 8. weight-bearing shoulders

Method: vertical, double-armed dumbbell in lateral.

1 a 4-beat, suction, arms straight, above the shoulders and back. 5 8 beats, breath relaxation restore.

9. elbow pushed back

Methods: two legs open, upper body upright, the two arms of the former bed, boxing cardio relative.

1? 4, breathe in, arms, elbow lateral force to squeeze back after the exhibition in the shoulder. 5 8 beats, relaxation and restore.

10. raises up

Methods: two arm alternately doing premenstrual lift first lift and vibration movements, after every 4 beats-Exchange.

Breathing evenly.

11. the clip back elbow

Method; feet before opening, upper body, two armed dumbbell in lateral, 1 a 4-beat, inspiration sheets after the side arm, swing up and hold above the back.

5-8, breath relaxation restore.

(Practice editing: Tran Hung Wong)