Summer came quietly. Many girls want to wear cool short sleeves or strapless shirts, but they always feel that there is a lot of fat on their arms, and they even move with their arms when they walk. This is what we usually call goodbye sleeves.

In fact, we want to eliminate the worship of sleeves as long as we do two things. The first point is to reduce fat. Only by losing weight can you reduce the fat on your arms and shoulders. The second point is that we should train the muscles of our arms and shoulders to improve the lines of our arms. 、

I don't want to introduce this aspect of fat reduction. I believe that everyone has at least one fat reduction plan, and it is important to put it into action. I will focus on some actions to improve the lines of my arms.

First, dumbbells bend over and stretch their arms.

This action is one of the most classic and effective actions for us to practice triceps brachii in isolation. Although we can often see people doing this action in the gym, many people's actions are not standard. Most people just bend down a little and swing their hands back at will. Even if we do a lot of such actions, the improvement effect is minimal.

First of all, at the beginning of this movement, we need to bend a little more, so that our big arm is parallel to the ground, and our small arm holds the dumbbell perpendicular to our big arm, thus achieving the principle of dumbbell weight training: downward against gravity. In the process of flexion and extension of our arms, the whole arm should be in a straight line when going up, and the forearm must be perpendicular to the big arm when going down, so that our triceps can be stretched and contracted to the maximum extent. During the whole movement, keep the body from shaking with the flexion and extension of the arm, and the arm clamps the body.

Second, dumbbell bending

After practicing triceps brachii, you should do some biceps brachii training, and dumbbell bending is a good action. Compared with barbells, dumbbells can distinguish the left arm from the right arm, so the training effect is more isolated and effective.

What is the word we need to remember when doing this action? Maximum? In other words, when the arm is pressed down, it should be placed at the bottom as much as possible, and it should be tightened as much as possible after the arm is raised, so that it is a complete bending action. In the process of bending, we should also pay attention to several points. When the dumbbell is lifted to the top, we need to pause a little and feel the muscle contraction. The process of putting down needs to be slow, not just relaxing and letting the dumbbell fall.

Third, the weight selection

For our different needs, the weight of dumbbells is different. Girls who want to tighten their arms can choose 1~2KG dumbbells to start practicing, with 3 movements in each group and 15 movements.

For some boys who want unicorn arms, it is suggested that the weight of dumbbells should start from 5KG, and the number of groups and each group is the same as that of girls.

I hope everyone can pass these trainings and bid farewell to goodbye sleeves.