Keep your back close to the chair, hold your chest out, bend your elbow slowly when you clamp your elbow, keep your muscles strong, and then press down with the strength of your triceps.
2, gym thin arm method: sitting posture bending.
The upper arm is completely placed on the auxiliary board, the elbow joint keeps a line with the red dot on the instrument, the upper arm does not move, and the forearm slowly controls the upward bending.
Note: relax your shoulders and don't lend.
3. The method of slimming arms in the gym: press the triceps brachii.
Left: Legs apart, upper arm on the dashboard, elbow flexion to lengthen triceps brachii.
Right: Take the elbow joint as the axis, keep the upper arm still, press the forearm down, tighten the triceps brachii, and pay attention to hold your chest high and raise your head.
4, gym thin arm method: one arm lift.
Answer: Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and lifted upward, so that dumbbells are on the same level with ears and palms are facing forward.
B: Hold your left hand high and straight, so that your arm is slightly in front of your face and your lower body remains still. Go back to action a and repeat with your right hand.
Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.
5. The method of slimming arms in the gym: pull-ring exercise.
Answer: Sit in a chair and pull the sling with both hands (elastic rope can also be used instead), palm down and upper arm at the ear.
B: Keep your head down. Pull down the sling and put it behind your head.
Hold for 60 seconds, repeat 10- 12 times in each group, and do 2 groups.
Extended data:
Low cabinet thin arm exercise
Step 1: Turn your back to the low cabinet, put your hands on the edge of the low cabinet, bend your feet, support your body with your hands, and straighten your arms.
Step 2: Inhale deeply, sink, then exhale, and bend your hands at a 90-degree angle, 10 second.
Step 3: Take a deep breath again and your body begins to rise slowly. Repeat 10 times.
Note: When you sink, you should slow down and feel the pain inside your arm!
Step 1: Lie flat under the table and grasp the edge of the table with both hands;
Step 2: pull hard with both hands, keep your body close to the table and straighten your neck; Keep the action state 1 min.
Step 3: put down your body. Repeat the action 20 times.
This can fully exercise your back and biceps, and make you lose weight easily.
Independent thin arm exercise
Raise your arms and stroke backwards.
Step 1: Stand at attention, straighten your waist, and naturally hang your hands at your sides.
Step 2: Lift your arms up, turn your palms up at the same time, and lift your arms to shoulder height.
Step 3: Use the power of your arm to stroke backwards. When you continue, keep this posture for a while, then slowly return to the original posture and practice repeatedly until your arm feels tired.
This exercise can exercise your arms, make your arm muscles stronger, and make it easy for you to have slender arms.
Crank arm promotion
Step 1: Stand at attention, hang your fists around your waist and keep your upper body straight.
Step 2: Bend your arm 90 degrees and lift it up with the strength of your arm until your arm is shoulder height. Keep this posture for a while, then slowly return to the original posture and practice repeatedly until the arm feels tired.
This simple action can give your arms a full exercise, let you say goodbye to "bye-bye" and have slim arms.
Draw a circle with one arm.
Step 1: Stand at attention, with your hands hanging naturally at your sides and your waist straight.
Step 2: Lift the left arm upward, then bend the elbow, with the palm close to the right shoulder and the right arm close to the body and draw a circle backwards for 30 times. Then, exchange arm movements and repeat the above exercises until the arms feel tired.
This action can make your arms and arms fully exercised, make your arms and arms muscles strong, and thus realize your desire to lose weight.
References:
Public network-the thin arm movement is coming, and the counter table is also a good helper.