How to make the shoulders wider, the shoulders are too narrow, and how to make the legs beautiful

Are you male? If you're a male, it's simple to broaden your shoulders.

Insist on doing push-ups every day, the distance between the hands is not too wide, basically the same width as the shoulders, not only to exercise the chest, but also to the front of the shoulders, try to do 20 at a time, do three times, and rest for 1 minute.

The second is pull-ups, if your physical fitness is not good, the difficulty of this action is relatively large, but as long as you insist, I believe that you can pull more than 10 in half a month, you must persevere.

If there are conditions, there are dumbbells and curved bells, then it will be easier to train the shoulders, keywords - lifting dumbbells or curved bells, do about 15 at a time, don't do too much, do more but will not become wider, if there are no conditions, find a suitable weight, lift the bench ......It's okay to lift a child, but you should pay attention to safety...

If you are a girl, then reduce the weight and frequency appropriately, if the girl is too strong, it will be counterproductive.

These are the easiest ways to get fit, stick to it for a while, and then take a soft ruler to see if it is slightly wider by 1-2 cm, you know, it is very difficult to make the body parts 1-2 cm wider.

The curve of the legs is innate, but you can improve the thickness through jogging, skipping rope aerobic exercises, anyway, the person who exercises will definitely become beautiful, but it is expensive to persevere, a little difficult.

Shoulders can be exercised by going to the gym, and it is difficult to say if the legs have a genetic factor.

The upstairs is promoting ** products, just look at the last few sentences! Yikes

The size of the skeleton is natural and does not grow in size due to external reasons. If you want to make the skeleton bigger, you can only widen the shoulders, and it is the so-called deltoid muscle, which is divided into anterior bundle, middle bundle, and posterior bundle!

Here's how to work for the deltoid muscles (dumbbells at home for convenience):

Shoulder (deltoid).

1.Pressing: Mainly train the anterior, middle and posterior deltoid muscles.

Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

2.Lateral raise: Mainly exercises the deltoid mid-bundle.

Action: Hold the dumbbell in both hands in front of the legs, lean forward slightly, bend the elbows slightly, lift the dumbbells to the sides to shoulder height, so that the deltoid muscle is in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control. It can also be done with one arm and rotated between two arms.

3.Leaning over and raising sideways: mainly exercises the deltoid posterior bundle.

Movement: Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control slowly reset.

4.Shrug: Mainly work the trapezius muscles.

Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.

Finally, happy workout!

Are you satisfied with my answer? Thank you.