How to do the ballet swan arm? Steps to do the ballet swan arm

Thinning arms has always been a weight loss issue that everyone is very interested in. Doing the Beautiful Ballet Swan Arms exercise is very effective in thinning arms. Many people will recommend doing the Beautiful Ballet Swan Arms exercise to thin arms when searching for thinning arms.

1. Move your arms up and down

Open your shoulders, lift your head and chest, and swing your arms up and down like wings. Make sure your arms are raised above your shoulders before you lower them. If they are too low, you won't get the desired effect. Keep your breathing even, and do 4 sets of exercises.

2. Move your arms upward and push your hands outward

Raise your arms above your head, stretching from the inside out.

3. Stretch your arms out to the sides

Extend your arms to shoulder height and stretch them out as far as you can.

4. Swipe upward four times

Raise your arms above your head and move them upward from inside to outside.

5. Swipe down four times

Open your arms slightly, and move them from front to back, with your shoulder blades back, and try to open your shoulders. 4 sets

6. Draw circles with both hands

Move your arms in large circles in front of your chest, keeping your spine straight.

7. Move your arms up and down in a large motion

Lift your arms high, touch your hands together and then lower them slowly. Do 4 sets, slightly sideways, move your arms at a 45° angle to the ground, bend your body slightly with your waist as the turning point, and stretch your arms from the inside out to maintain balance. Do 4 sets

8. Stretch your body

Push your shoulder blades back, open your chest, and stretch your neck upward, keeping your abdomen in throughout the process.

First, open your shoulders, and use the strength of your shoulders (the joint between the shoulders and arms, which I pointed to) and elbows to lift your hands. Don't move your shoulders too much, otherwise the force will be wrong. Also, the massage position after the exercise. Finally, you can refer to the arm stretching movements I posted before. In fact, the swan arm video is for the arms. If the shoulder trapezius muscles are sore, it should be that you have done more of the set of movements where your arms are raised above your head. The shoulder trapezius muscles exert more force, so some trapezius muscles will be trained. When I was doing beautiful ballet, I actually raised my arms to the level of my shoulders and put them down, because I wanted swan arms, but not trapezius muscles! In fact, as long as fitness people have training that requires the shoulder trapezius muscles to exert force, they will generally have a little bit of trapezius muscles. Men have a more obvious large protrusion. In fact, I see many European and American fitness girls here also have some trapezius muscles, so I am more reluctant to do some strength training that is too intense.

This is the most widely spread swan arm. Some people react to the shoulder creaking sound. It is recommended to stretch first. Beautiful Ballet has a set of stretching movements, which includes shoulder opening. When doing swan arms, you should maintain a positive body state. When I was in the plateau period, I was depressed for a few days because I didn't see any effect. When doing swan arms, I was very negative. I found that it was easy to collapse shoulders in a negative state. This set is a standing posture. When standing, you tighten your abdomen, so everyone should pay attention to the problem of pelvic forward tilt, and don't make your arms more protruding. You must use the meat on your knees, otherwise it will put a lot of pressure on your knees. Many people have protruding ribs. You can't lie down with your whole chest when you lie down here, otherwise your chest will be loose. You must press to the lower edge of the chest and then feel the squeezing of the protruding ribs.

1. Move your shoulder blades back, open your chest, stretch your neck upward, and keep your abdomen in throughout the process.

2. Let your shoulders sink naturally and don't shrug them up, otherwise your neck will become thicker. Take a break when you feel tired, don't shrug and continue to do it, otherwise it will have the opposite effect.

3. Do not tilt your pelvis forward, do not sag your waist, and tighten your buttocks.

Each exercise is a set of 4, at least one set a day. Many girls get tired after practicing for a few minutes. When you are tired, take a proper rest. Don't use too much force, otherwise it will be counterproductive. But you have to practice every day to see results.