Parts 1: interval training
1, do aerobic exercise 4 to 5 days a week to burn fat. The best way to achieve slim arms is to lose body fat.
2. Do aerobic exercise for at least 30 minutes at a time. As for people who want to lose a lot of body fat, just exercise for 45 to 60 minutes at a time.
3. Adopt interval training method. In this exercise method, you should carry out moderate-intensity training, supplemented by short-explosive high-intensity training. If you are still not ready to learn new interval training methods, you can choose to do interval training on an elliptical machine, treadmill, treadmill or bicycle. You can also add 1 minute sprint in swimming and running exercises.
Part II: Self-respect Exercise
1, consider self-weight training, which can not only exercise muscles, but also burn fat. Exercising the whole body by interval training can help reduce the fat in arms, waist, buttocks and legs. The following good exercises are suitable for interval training 1 to 2 minutes, with an interval 15 to 30 seconds. Skipping rope. You can burn a lot of fat if you jump up and turn the rope with your arms. Start skipping rope for 20 seconds and exercise slowly until you can persist for more than 1 minute. Repeat 3 times after the break.
Do poppy exercises. Stand with your arms up. Squat down, put your arms on the ground in front of your feet, and push your feet back to form a flat support posture. Jump forward with your feet, return to the squatting position, then stand up and raise your arms. Practice bobby for 30 seconds, take a break, and then repeat it three times. You can do push-ups when you enter the flat support posture to improve the exercise effect.
Jump at the beginning and end. Open and close your arms with your feet 1 min. Repeat 1 to group 2 exercises after the break. Limit rest time and burn more fat.
2. Simulated mountain climbing. Make a posture of flat support, and then jump alternately with your feet to your chest.
Part 3: Strength training
1. Sign up for an introductory weightlifting class, an individual fitness class or a group fitness class, and make sure that the course includes the training of weight resistance equipment or free weights (such as dumbbells without connecting large equipment). It is very important to learn to lift weights in the right way so as not to hurt your back.
2, at least 30 minutes every day or every other day, arm-based weightlifting training. Sticking to lifting weights will speed up metabolism, burn more fat and exercise muscles.
3. Choose the posture of free weightlifting according to the training progress. The following exercises are all good choices, and they are arranged here in order from elementary to advanced. Lie flat on the ground, bend your knees and lift weights many times. When you lie down, most weight lifting exercises for biceps, triceps, shoulders and chest muscles can be adjusted to the minimum impact. If you have problems with your back or joints, you can use dumbbells first at this stage.
Sit on the fitness ball and lift weights. Fitness ball requires you to maintain a "positive sitting posture" (you need to keep a balance compared with a relaxed sitting posture by the back of the chair), so that your core muscles can exert their strength and burn more fat.
Stand and lift weights, feet apart, hip width apart. Knees are slightly bent to protect joints. Keeping a good posture can exercise the legs, core muscles and upper body muscles. It is best to squat or lunge when lifting weights to burn more fat.
Stand on tiptoe first. Put your feet together. Move your feet to your hips so that your heels fit and your toes separate. Then stand on tiptoe with heels side by side. Try to keep this posture when lifting weights. You can challenge a more difficult posture and keep this posture for biceps bending.