Fight butterfly sleeves! Reverse shoulder raise (upper)

In the hot summer, you just want to stay lazily at home. Do you have no motivation to go out for exercise? If you don't pay attention, you will gain weight without realizing it! It is especially embarrassing when wearing a sleeveless top and exposing your arms. Usually, it is difficult for us to notice the excess fat gradually accumulated on the arms. However, to create a perfect and sexy upper body curve, the "arm line" is the most important key.

Handsome body sculpting coach Li Zheyu and sports sweetheart Lai Yixuan teach everyone how to do the "Reverse Shoulder Raise" body sculpting exercise! (Photography by Jiang Minjun)

It is not difficult to sculpt your body. You can do it with a plastic bottle or dumbbells. Today, handsome body shaping coach Li Zheyu and sports sweetheart Lai Yixuan are going to teach you 3 simple arm slimming exercises that are free and can be done at home at any time. They are exactly to solve the problem of loose butterfly sleeves on arms that are the most annoying thing when wearing sleeveless tops in summer! The "Reverse Shoulder Raise" exercise can shape strong arm curves. Just 5 minutes a day can say goodbye to butterfly sleeves and create beautiful arm muscle lines. Let's start body shaping exercises with us now!

[Reverse shoulder raise] exercise steps:

Step 1: Bend your knees slightly, straighten your back and lean forward, hold a PET bottle filled with water (or dumbbells) with your elbows slightly bent and place in front of your thighs.

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Step 2: Move the PET bottle (filled with water) or dumbbells upwards in a smooth motion, keeping the PET bottle (or dumbbells) in a straight line with your shoulders, and exhale as you move upwards. Lower the dumbbells in a smooth motion from bottom to top, keeping them in line with your shoulders, and exhale as you move them upward. Lift a PET bottle (or dumbbells) filled with water to shoulder height, contract your shoulder bones, and slowly return to the original standing position without relaxing.

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【Tips for body shaping】:

The "reverse shoulder raise" movement mainly trains the posterior deltoid and rhomboid muscles, which are the back of our shoulders and upper back. During the movement, it is important to keep the body stable. Pay attention to the stability of the core muscles and maintain normal breathing without holding your breath to prevent compression of the lumbar spine.

Do the reverse lateral shoulder raise exercise 15 to 20 times each time, rest for 1 minute, and do 4 sets in total.

A little reminder for the "Reverse Shoulder Raise". (Illustration design/Luo Deyu)