YTWL letter correction training is the absolute savior of round shoulders and hunchback. In the era of epidemic, we often stay indoors to work and live. Do you often slide your cell phone and sit in front of the computer for a long time without consciously tilting your head and neck forward and arching your back? This not only makes you feel tired easily, but also makes your shoulders look round and thick visually, making you look lethargic and swollen! The internationally certified super effective YTWL round shoulder training consists of four letters of the super shoulder exercise can completely train the different muscles of the shoulder and neck and correct the posture of the kyphosis! Follow along with the exercises.
YTWL exercise: “Y” exercises the lower trapezius muscle, trim back line
Action Y The main exercise muscle is the lower trapezius muscle, which is the part of the body that we usually don’t move much! There is often fat accumulation here, making the whole back visually large, as long as the line of the lower trapezius muscle out, wearing clothes back body will be very much worse!
Actions:
- raise your arms in front of you, thumbs facing up
- Keep the muscles of the scapulae hard, and the body in a Y, try to lift to the same height as the ears
Suggestions: 12 strokes for a group, it is recommended to do 3-5 groups, hand movements can stay for 3-5 seconds.
YTWL exercise: “T” exercises the middle trapezius and rhomboid muscles to improve the bad habits of the hunchback
The main muscles to be exercised in the “T” exercise are the middle trapezius and rhomboid muscles, which are very close to our spine and are also the most prone to stiffness during the hunchback! Stretching and training with the following postures in the middle of work will effectively help relieve shoulder and neck pain and get rid of the hunchback! If you want to train the arm line at an advanced level, you can use a dumbbell or a weighted water bottle.
Actions:
- Use your shoulder blades to bring your arms up to a flat position with your thumbs facing up.
- Keep the scapular muscles strong and extend in a T-shape with the body
- Lower body can be trained and stretched at the same time with lunge.
Suggestions: 12 strokes for one set, suggest to do more than 3 sets, hand movements can stay for about 5 seconds.
YTWL exercise: “W” lower and middle obliques, rhomboids, sculpting the upper back line
The “W” exercise mainly trains the middle and lower trapezius and rhomboids, which is an extension of the T-training. It can greatly relieve the muscles of the kyphosis and shrug, and smooth the line of the shoulder, neck and back. It can be combined with weighted exercise equipment to enhance training!
Actions:
- Bend your elbows and raise them flat to your body height
- Turn your forearms forward to be parallel to your body and retract your scapulae downward so that your arms are in a W-shape with your body.
Suggestions: 12 sets, we recommend to do more than 3 sets, hand movements can stay for about 5 seconds.
YTWL exercise: “L” for infraspinatus and teres minor muscle
Shoulder pain is usually associated with the infraspinatus muscle, so the L movement can train the infraspinatus and the teres minor muscle, which are more detailed muscle groups. These two parts are more detailed muscle groups, which can be trained by presenting “L” with both hands in a “strong” posture and clenching them backwards. Once you feel tired at work, you can do L training to correct your posture, even without leaving your seat!
Actions:
- Bend your elbows and hold them flat to the sides of your waist
- Thumbs facing up, arms in an L-shape with the body, scapulae kept contracted and clenched
Suggestions: 12 strokes for one set, suggest doing 3 sets or more, hand movements can stay for about 5 seconds.
You can follow the video and practice according to the alphabetical order of “YTWL” and do it continuously for a week to improve your upper body physique!
YTWL Action Reminder 1.
Be sure to keep your head up high! When doing YTWL training, be sure to straighten your body, keep your chin straight, look straight ahead, stretch your shoulders, chest, and back, and at the same time correct your hunched back. You may hear your muscles and bones snap when you stretch. The rattling sound means that the body has always been in the wrong posture before it is corrected!
YTWL Action Reminder 2. Mainly drive the arm with the scapula
It must be the “scapula” that moves first and then the arm, not the arm that drives the scapula. YTWL can improve shoulder muscle strength, especially the deep rotator cuff muscles, prevent all kinds of pain in the shoulder joint, and correct the bad posture of rounded shoulders!
YTWL Action Reminder 3. With lower body training, you can do more with less!
The movement of the upper body is smooth, and the lower body is also moving at the same time! You can buy an elastic band. While doing YTWL training, you can easily exercise the lower body, including squats, lunges, stretching, etc. It is a good choice to make your training more enriched and complete, and the whole body can move together.
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