Fitness stick practice, prepare a 1-1.2 meter long fitness bar or homemade straight stick.
FS-1 shoulder flexion exercise
1, standing position, feet and shoulder width, hands down the palm of the hand to hold the fitness bar, the distance is about 40-60 cm,
2, arms up and up the top of the head, and maintain the posture at the highest point that can be reached,
3, pay attention to keep the torso straight, straight elbows, do not lean back or bend elbow,
4. During practice, 1-2 groups per day, each group 10 times, each time for 5 seconds.
FS-2 shoulder extension exercise
1, standing position, feet and shoulder width, holding the fitness rod behind the hands, the spacing is about 40-60 cm,
2, arms extended backwards to make the fitness stick leave the body, and maintain the posture at the farthest point that can be achieved,
3, pay attention to keep the torso straight, straight elbows, do not predecessor or elbow,
4. During practice, 1-2 groups per day, each group 10 times, each time for 5 seconds.
FS-3 shoulder joint external rotation practice
1. In the supine position, bend the elbows 90 degrees, so that the upper arm is placed on the bed naturally, the forearms are perpendicular to the body, and the palms are held up by the palms. The spacing is the same as the shoulder width.
2. The arm of the healthy side is forced to push the affected arm outward with the help of a fitness stick, and maintain the posture at the outermost point that can be reached.
3, pay attention to keep the upper arm and elbow joints, always stick to the sides of the body,
4. During practice, 1-2 groups per day, each group 10 times, each time for 5 seconds.
FS-4 shoulder joint internal rotation practice
1. Standing position, the side of the healthy arm from the back of the head to the back of the head, and hold one end of the fitness stick, then the affected side of the arm back to the back of the body through the waist, holding the other end of the fitness rod,
2, the side of the arm force, pull up the fitness bar, and maintain the posture at the highest point that can be reached,
3, pay attention to keep the torso straight, hands clenched, do not drive or remove hands,
4. During practice, 1-2 groups per day, each group 10 times, each time for 5 seconds.
FS-5 shoulder abduction and adduction exercises
1. Standing position, feet and shoulder width, hands and feet holding the fitness bar up, the distance is about 40-60 cm,
2. When practicing the outreach, use the fitness arm to push the affected arm outwards and maintain the posture at the outermost point that can be reached.
3. When practicing the internal collection, use the fitness arm to pull the affected arm inward and maintain the posture at the innermost point that can be reached.
4, pay attention to always keep the elbows straight,
5, practice, 1-2 groups per day, each group 10 times, each time in the abduction and adduction position for 5 seconds.
FS-6 scapula active activity practice
1, standing position, feet and shoulder width, shoulders naturally drooping,
2, shoulders try to stand up, and maintain the posture,
3, the shoulders try to clip back, like to put the two shoulder blades together, and maintain the posture,
4, the shoulders try to stretch down, like to put the two shoulder blades into the pocket, and maintain the posture,
5, pay attention to always keep the trunk straight, do not drive or lean back,
6. During practice, 1-2 groups per day, each group 10 times, each time holding each position for 5 seconds.
FS-7 chest muscle stretching exercise
1. Stand facing the doorway or corner, with your feet and shoulders wide, your hands slightly higher than your head, and hold the door frame or wall.
2. The body leans forward until there is a pulling feeling in front of the chest muscles or shoulder joints and maintains the posture.
3, pay attention to keep the trunk straight, do not bend over,
4, practice, 1-2 groups per day, each group 3 times, each time for 15-30 seconds.
FS-8 biceps stretching exercise
1. Stand facing the wall, the body is about 15-20 cm away from the wall, and the side of the affected side is flat, and the palm is pressed down against the wall.
2. Rotate the body to the healthy side until there is a pulling sensation in front of the biceps or upper arm and keep the posture still.
3, pay attention to keep the affected elbow joint straight,
4, practice, 1-2 groups per day, each group 3 times, each time for 15 seconds.
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