Method 1:
1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.
2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
Method 2:
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel pain in your arm when you first do it, what does that mean? The action has reached that part, and the fat is burning.
Method 3:
1, hands straight forward, feet shoulder width.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times.
4. You don't need to draw a big circle, but use the strength of your arm instead of your palm, which can effectively remove the fat from your arm.
Method 4:
1, stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
Don't draw the circle too big, so as not to hurt the joints of the shoulders.
Reduce the back and waist sides:
Method 1:
Lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall.
Repeat this action for 3 groups, each group 15 times.
Method 2:
Feet are shoulder width apart, elbows are bent, hands are behind your head, knees, thighs and calves are bent at 90 degrees, upper body leans forward slightly, and your body is balanced. Inhale, straighten your left foot, bend your right foot upward, twist your upper body to the right, touch your left elbow with your right knee, and keep breathing for 5 times. Then repeat the action on the other side, with the left and right sides as a group, and repeat the action 10 group.
Method 3:
Support the ground with both hands, step on the ground with your left foot in front and your right foot in the back, hook your toes on the right side, and keep breathing naturally. Bend your right foot backwards and straighten your left foot to the left, in a group, and repeat the action for about 10 group.
Method 4:
Stand still, straighten your hands up slowly, and then close them. The upper arm should be close to the ear and the back should be kept upright. Slowly turn the upper body to the left until the left heel and the right heel are parallel. Keep your arms upright, don't hunch over, and tighten your abdomen. Hold this position for 3-5 seconds. Then look right at your head. When you turn around, tighten your waist muscles, keep breathing, keep your body balanced, and stretch your waist muscles to the maximum, doing it 30 times on each side.
Method 5:
Sit on the mat, naturally relax your palms and put them on your sides, keep breathing naturally, put your palms relatively flat in front of your body, inhale, exert strength on your waist and abdomen, lift your upper body and feet in a V shape at the same time, keep your legs parallel to your arms apartment, keep your body balanced and keep breathing for about 65,438+00, and then lie down slowly. Repeat 10 times or so.