How long does it take to do arm exercises to lose weight? When it comes to exercise to lose weight, many people will be enthusiastic for three minutes, but not many people really stick to it. This is often caused by poor mastery of methods and rhythms. Let's share how long it takes to lose weight by doing arm exercises.
How long does it take to lose weight by doing arm exercises? 1. If it is fast, it will be ten days. If it is slow, it will be half a year.
First, exercise thin arms.
1. Keep your right arm straight, hold your right elbow with your left hand, inhale and stretch upward.
2. Exhale, stretch your arms backward, inhale and return to the right.
3. Breathe naturally. Bend your right elbow and put it on the back of your head. Your right hand naturally falls on the scapula. Keep your shoulders straight and look straight ahead for 5-8 seconds.
4, in the opposite direction once, left and right for a round, * * * two or three rounds.
Second, twist.
1, Momo Nursing
After applying the emulsion, use five fingers to press and rub hard at the place where there is much fat under the skin. Around the elbow, this massage should be concentrated, which can make the front side of the arm firm and smooth.
Step 2 Knead and massage
Mainly grasp subcutaneous fat with your fingers. Starting from the center line of the inside and outside of the arm, make this a little painful. Keep the rhythm.
Step 3 grab massage
Carefully grasp the fat-rich area and rub it with your thumb. This is a firm and effective massage method. It is most suitable for places with thick subcutaneous fat such as the inside of the arm.
Third, bend over to exercise.
1. Sit in a sturdy chair with your feet flat on the ground. Hold a dumbbell in each hand, put your arms straight at your sides and palms forward. Keep your back straight and your eyes straight ahead.
2. Keep your upper body still, bend your elbows, and lift the dumbbells in the direction of your shoulders.
Don't stop, turn your wrist and let your palm face forward. Hold the dumbbell above your head. Pay attention to keep the distance between the two dumbbells when lifting. Stop when your arms are fully extended. The dumbbell should be above your head, and your body should be a little forward. Stop and slowly put the dumbbell down in the opposite direction. Pay attention to the regulation of breathing.
How long does it take to lose weight by doing arm exercises? 2 What are the fitness equipment for thin arms?
1, dumbbell thin arm
Shoulder blades contract, elbows are held at both sides of the body, abdomen is tightened, knees are relaxed, once the arms are in the correct position, biceps brachii can be easily shortened, and shoulders are not allowed to rotate forward. This is a common movement in dumbbell training, which can be done not only in the gym, but also a pair of professional dumbbells is very cheap, so you can get a good training at home by buying several groups.
2. Handrails
Use the strength of the arm to control the bending and rebound of the arm stick, and be careful not to use brute force. This is also a portable sports equipment for training arms. It can better exercise arm strength and achieve effective muscle building effect.
Step 3: Spider Push-ups
Get ready for push-ups, stretch your right arm as far as possible, bend your left knee to your chest, put down your body, complete a push-up, return to your initial position, switch to the other side, and use your left hand and right knee to complete the second time. Free-hand training can also achieve effective exercise effect.
3, triceps brachii contraction training
When standing, bend one leg, hold the dumbbell in the other hand, lean forward 45 degrees, keep the elbow close to the body, fully shorten the triceps brachii, and let the elbow move between the fingertips.
4, matters needing attention after training,
For beginners with different fitness goals, it is also very important to supplement food within one hour after exercise. For example, people who exercise muscles should eat some foods containing more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to make food compensation within one hour after exercise.
How long does it take to lose weight by doing arm exercises? 3. A way to lose weight quickly.
1. Kneel your legs on the ground, then put your left hand and right hand behind your back and lean back. Lift your chin, breathe evenly and keep this action for 5 seconds.
2. Lift your chin while exhaling, take a deep breath and slowly lower your head so that your head touches the ground. At the same time, slowly lift your arms straight to the ceiling, so that your arms and shoulders can be pulled up to the maximum extent, and slowly relax while breathing, maintaining 1 minute. Repeat this for 5 times, and you can easily lose weight by doing this exercise regularly.
Method of quickly tapering the arm 2
1, stand, or stand up straight, then lean forward, lean down, keep your legs at right angles, and then spread your arms to your sides, making sure your arms are straight.
2. While inhaling, bend your arm so that your hand is close to your armpit, and then slowly release your arm and return to its original position. Pay attention to bend your wrist inward and don't let your elbow sink.
Method 3 of quickly thinning arms
1. Kneel on the ground with your legs bent, then straighten your hands forward, grab your left thumb with your right hand and pull it toward your body, then pull the rest of your fingers one by one, once to the left and right.
2. Put your hands on the ground, straighten your arms, and face your back and fingertips. Keep your head down, keep your chin close to your chest, and stand still 10 second. Grasp the left hand with your right hand and pull it toward your body, and do it once with both hands.
Method 4 for quickly thinning arms
Shoulder movement can also accelerate the burning of fat. By rotating the shoulder, you can accelerate the blood circulation of the body and relieve shoulder pain. Open your palms, straighten your arms along both sides, and do it clockwise and counterclockwise for 25 times, with a rotation radius of 25 cm.
Method 5 for quickly thinning arms
This set of movements can effectively exercise upper arm muscles, burn fat and reduce fat accumulation.
1. Kneel on the ground, instep down, lean forward, and hold your hands straight on the ground. At this time, the head, waist and buttocks keep an upward straight line.
2. Exhale, bend your elbows, keep your chest close to the floor, and keep your head, waist and buttocks in a straight line and extend downward.
3. The upper body is further pressed down, the included angle between the upper arm and the inside of the forearm is less than 90 degrees, and the chest is close to the floor. At this time, the head, waist and buttocks keep a straight line, and the thighs and calves are obtuse. It takes about 2-3 seconds from the action to this step.
4, pay attention to adjust breathing, the center of gravity rises, and return to the second action. Remember, during the whole process, the head, waist and buttocks remain in a straight line.
5, elbow straight, return to action one, pay attention to adjust breathing. The whole action is repeated 8- 10 times, and 10 times is a set. It is recommended to do one or two exercises every day.
Method of quickly thinning arms 6
Stretch your arms and shoulders with a fitness ball, and put your body on the fitness ball to practice balance, which has the effect of full body massage.
1. Lie on the fitness ball and stretch your body horizontally with your hands on the ground. At this time, the fingers of the right hand point in the direction of the body, and the fingers of the left hand lean outward on the ground.
2. Keep your body balanced on the fitness ball with your left arm propped on the ground, and slowly roll the fitness ball backwards with your right hand for 5 seconds to make your arm feel elongated. Repeat 10 times with your left and right hands respectively.
Method for quickly thinning arms 7
1, clench your fist and put your thumb in, bend your arms 90 degrees and support them at your sides so that your shoulders and elbows are parallel.
2. Keep the angle and position of the elbow, move both arms to the front of the body and then return to the original position, and repeat for 30 times.