Is it useful to practice swan arms for thick shoulders? How to improve thick shoulders

Thick shoulders are a problem that many people have nowadays, especially office workers who sit in front of computers for a long time. They should pay special attention to shoulder and neck problems. So, is it useful to practice swan arms if you have thick shoulders?

Is it useful to train swan arms if you have thick shoulders?

It has a certain effect.

When doing the swan arm exercise, both arms should swing up and down like bird wings, and both arms should be raised above the shoulders, not too low. Raise both arms, raise them above the head, and then stretch them from the inside to the outside. You need to stretch both arms from bottom to top, at the same height as the shoulders. This movement needs to be extended from the inside to the outside. Both arms should be extended from front to back, and circles should be made in front of the chest as if conducting an orchestra. Then raise your arms again, touch both hands together and then put them down. This movement needs to be repeated, with one side of the arms on top and the other side on the bottom, stretching from the inside to the outside.

How to improve thick shoulders

1. Do yoga. Yoga is the best way to lose weight in key areas. Especially for some people with thick shoulders and necks, since the flesh on the shoulders becomes very thick, it is difficult to lose weight in the shoulders and neck even if you do full-body exercise. Therefore, we recommend that you do more yoga in your daily life and choose some movements that can train the shoulders and neck for targeted training. I believe that after a period of persistence, you will see more obvious results.

2. Correct bad posture. As we have seen in the previous article, one of the reasons why people have thick shoulders and necks is due to bad living habits. So if you want to fundamentally solve your thick shoulders and necks, you must exercise in time. Correct bad sitting and standing postures. In this way, your shoulders will naturally become thinner.

What sports are suitable for thick shoulders

1. Use a rowing machine to lose weight

Rowing exercises are more effective in reducing weight on the hips and back. For specific methods, please refer to the two questions "How to choose a rowing machine for weight loss" and "What issues should be paid attention to when using a rowing machine for weight loss".

2. Swimming

The four swimming styles, breaststroke, freestyle, backstroke and butterfly stroke, all have obvious effects on exercising back muscles and reducing back fat, among which the butterfly stroke has the most obvious effect.

3. Chest expansion exercise

Stand with your feet shoulder-width apart, arms raised sideways, palms facing forward, arms moving horizontally forward, slightly over the body; backward, try to bring the hands closer together. Repeat the action 20 times. Chest expansion exercise is good for weight loss in the arms, chest and back. It is good for bodybuilding and should be carried out every day.

4. Crawl

1) Lie prone, bend your elbows and crawl forward 10-15 meters alternately with your elbows. Repeat 2-3 times while breathing evenly.

2) Support the ground with your left hand, move your right elbow and right leg forward 15-20 meters, repeat 2-3 times. When crawling, lift your upper body slightly. Alternate between the two sides.

3) Crawl forward 8-10 meters with your elbows alternately extended. Straighten your legs, relax them, and crawl forward with your upper body. Repeat 3 times, resting for 1-1.5 minutes.

4) Rhythmically crawl forward 15-20 meters alternately, repeat 2-3 times. When practicing, lift your head slightly, let your chest hang naturally, crawl slowly, and crawl in small steps.

5) Crawl clockwise along a circle with a diameter of 5-6 meters, then crawl counterclockwise. When practicing, the head should be tilted to the side of the crawl. Repeat 2-3 times, resting for 1-1.5 minutes.

6) Alternately crawl forward 15-20 meters. Repeat 2-3 times, resting for 2 minutes.

7) Alternately crawl backwards for 10-15 meters. When crawling, slightly draw your chin inward, relax and straighten your legs, and coordinate with your hands.

5. Lift dumbbells

We can do this exercise standing or sitting. When we do this, we need to keep our chest up, look forward, hold the barbell with both hands wide, and raise the barbell from the back of the neck along the occipital area with straight arms. This movement can fully develop the front, middle and back bundles of the deltoid muscle. Usually do 6 to 8 sets, 4 to 6 times per set.

How to lose weight if you have thick shoulders

First, do some warm-up exercises, such as jumping around and moving your joints to make your body sweat a little. Remember to breathe deeply, and then do the following two exercises.

To reduce the fat behind the arms and shoulders, the exercise method is very simple: lift dumbbells!

Stand up straight with your legs open, holding dumbbells or a mineral water bottle with a metal screw cap filled with sand and stones in both hands, straighten your legs, bend your upper body forward to 90 degrees, and let your hands hang naturally. Then open your hands to both sides of your body and raise them above the horizontal line, then relax and let your hands hang down. Repeat more than 40 times with all your arm strength.

After completing the above training, stand up straight, with your back straight, chest and abdomen lifted, and lift the dumbbell with one hand above your head. At this time, pay attention to keeping your arm close to your ear, and then bend your arm behind your head until the hand holding the dumbbell touches the shoulder of the other hand. Bend more than 20 times, and then switch to the other hand. (This action is a modified yoga action)