Say goodbye to meat and shape slender arms. Many people have bye-bye meat. Worshiping meat is a very obvious place on the arm, which greatly affects our appearance when we dress in summer. Now share farewell, bye-bye, build slender arms with meat.
Farewell, Farewell, Meat Shaping, Slender Arms, 1 Triceps brachii Exercise
Exercise parts: waist, abdomen and buttocks.
Sit on the fitness ball with your knees bent 90 degrees and hold a dumbbell in each hand.
Move your feet forward until your upper back and head are completely on the sphere. Lift your hips so that your torso is in a straight line.
Extend your arm to the ceiling, then bend your elbow to lower the dumbbell behind your head, and then straighten your arm.
After repeating this group of movements 15 times, resume standing posture.
Two-handed dumbbell rowing
Exercise site: shoulders, upper back and biceps brachii.
Stand with your feet apart and hip width apart, and hold two dumbbells in your right hand.
Step back with your right foot, bend your knees slightly, lean forward from above your hips, and put your left hand on your left leg.
The right arm extends slightly below the shoulder, and then bends the elbow to make the dumbbell paddle to the ribs; Then stretch.
Repeat this rowing action 12 times, hold the dumbbell with the other leg, and then repeat the above action.
Dumbbell bird
Exercise parts: shoulders, waist and abdomen, buttocks.
Hold a dumbbell in each hand, stand on your right leg and raise your left leg back a few inches.
Keep your back straight, lift the dumbbell below your shoulders and lean forward from above your hips.
While lifting your left leg, lift your arms outward and sideways, and continue to lean forward until your body is almost parallel to your face.
Then return to the initial action. Repeat this set of actions 12 times, and then repeat the above actions on different sides.
Squat down and turn around
Exercise parts: shoulders, upper back, hips and legs.
Hold the dumbbell with both hands and stand with your feet shoulder width apart.
Squat down your hands and put the dumbbells on your chest, with your elbows open at your sides.
Dumbbell bend
Exercise site: upper back and biceps brachii
Stand with your feet shoulder width apart, knees slightly bent, dumbbells in both hands, arms in front of your thighs, palms up.
Raise your arm directly to the chest position in front of your body, keep your elbow still, bend your right hand to your right shoulder, and then stretch.
Repeat this action for 20 times with the left arm, and then bend it with the right arm.
Oil hoarding one: lack of exercise
In daily life, we often use the lower arm, but the muscles of the upper arm are difficult to move, which is easy to cause fat accumulation and muscle relaxation.
Oil storage 2: poor lymphatic circulation
The inside of the arm is obese, except for fat accumulation. If the lymphatic circulation is not smooth, the water will stay inside and form swelling.
Oil storage 3: sitting posture is not correct
Often hunched, will make the trapezius, deltoid and triceps always in a state of relaxation, over time, so that fat accumulates on the arms and shoulders. Exercise is the most direct and effective way to deal with fat, and it is not complicated at all and does not cost money.
Massage and oil throwing
After closing your arms, you can massage your muscles properly to relax your muscles and soften your arm lines.
1. Apply slimming massage cream, and massage in spiral circles from palm to arm for 20 times.
2. Gently press with your fingertips, repeat 20 times, and then massage the other hand. For the "bye-bye meat" of the arm, the arm is bent upwards, and the same spiral massage is performed to the armpit for 20 times.
3. Press the muscles under the armpit with the other hand, gently press it to the armpit position with your fingertips, repeat the action for 20 times, and then change the other hand.
Tool throwing oil
1, twisting the waist board: whether sitting or standing, you can effectively exercise to a sedentary corner.
2. Space zero pressure pad: Use elastic soft sponge to support the spine and waist muscles, relieve nerve pain and lift the hips.
3, hip pants: wear hip pants every day, you can prevent hip sagging, deformation and other problems without exercise.
Say goodbye to the "snapping" meat on your arm completely and let yourself have a perfect arm. Thin arms are no longer your dream. Come on!
Farewell, bye-bye, why is there butterfly sleeve?
Raise your hand. Is your arm near the back of your armpit, and your muscles are slack and drooping? When you raise your arm and wave it, it will swing with you?
A: Lack of exercise-butterfly sleeve is located in the upper arm triceps brachii, because there are few opportunities for muscle utilization (little exercise). If the arm lacks exercise for a long time, the skin will relax.
Measure your body mass index (BMI). Is it over 24?
A: Obesity-when a person is obese (body mass index > 24), fat accumulates all over his body, and his arms naturally become fat.
You have a normal body mass index (no more than 24), but don't like sports?
A: Poor metabolism and circulation ability-sitting and playing computer for a long time causes stiff shoulders and necks, which leads to poor blood circulation, poor upper body metabolism ability and swelling and relaxation of arms.
Will you lose weight quickly by drastic measures (such as dieting)?
A: lose weight quickly-because of the rapid elimination of fat, the originally tight skin can't immediately restore elasticity and relax.
"butterfly sleeve" originally refers to a French romantic and feminine fashion design style. It is named because its sleeves are loose and naturally drooping. The sleeves are elegant in the wind, just like a butterfly spreading its wings gracefully. Later, ironically, it became the flabby muscles behind the upper arm, swinging like butterfly sleeve, especially when the arm was raised and waved, so it was also called "bye-bye meat".
Chinese medicine says butterfly sleeve.
The location of "butterfly sleeve" is exactly the route of "Hand Shaoyang Sanjiao Meridian" and "Hand Taiyang Small Intestine Meridian". Therefore, massage along meridian is helpful to dredge meridians, regulate qi and blood, promote local metabolism and blood circulation, and bid farewell to the troubles of "butterfly sleeve".
Arm meridian massage
Action a
(1) Open the jaw of the left hand and hold the back of the upper arm of the right hand near the elbow.
(2) The thumb, forefinger and middle finger of the left hand are symmetrically combined, and the muscles behind the upper arm are pinched and pressed, and pushed from bottom to top 10 times.
(3) Massage with the other arm, the action is the same as 10, 3 ~ 5 times a day.
Has the effects of relaxing channels and activating collaterals, relieving muscle contracture and eliminating local fat accumulation.
Action b
(1) Sit with your feet on the ground and your elbows slightly bent on the chair.
(2) Keep your feet still, straighten your elbows to support your body, and keep your hips slightly suspended for six seconds. Then sit down slowly and repeat this action 10 times, three times a day.
Efficacy makes the upper arm muscles firm and eliminates the worship of the arm.
Actions c and d
(1) Sitting or standing, with the right hand holding 600c. C. Bote bottle, the amount of water added in the bottle depends on personal ability requirements.
(2) Lift the right arm straight and close to the right ear, slowly bend the elbow 90 degrees, pause for 5 seconds, then slowly straighten it, and repeat this action 10 times.
(3) Do the same action with your left hand and repeat 10 times, 3 times a day.
Efficacy Training upper arm triceps muscle group, making muscle lines firm and reducing fat accumulation.
note:
1, don't add too much water to the bottle at first. After 10, you will feel sore in your arm, but if this feeling of acid swelling continues to exceed 1 hour, it means that there is too much water in the bottle!
2. Because most people are used to using their hands, the strength of the arms on both sides will be different, so the water capacity of the bottle held by the left and right hands must be handled according to personal circumstances.