Say goodbye to weapons and worship the body. If girls have strong arms, they will subconsciously choose some loose clothes when choosing clothes, because once they wear tight clothes, the meat on their arms will be "obvious". Now share a few moves to say goodbye to arms and meat.

Several movements bid farewell to weapons. Bye-bye meat 1 clothes are exposed to cool the metropolis, which is the trouble of many embarrassing "bye-bye meat" girls. Thanks to this meat, you may be afraid of sexy vests or sleeveless skirts. I want to say goodbye to the "bye-bye meat" on your arm, but I'm worried that the triceps are too obvious. Let's take a look at seven simple and effective thin arm movements.

First, don't make excuses Before you train sexy arms, let's solve two myths about strength training.

Rumor 1,

If you exercise your arm, it will definitely thicken. This is the easiest excuse for women to find. Kirsch said that women are worried that if they are trained in weightlifting, they will become "muscle women" and lose their feminine charm. But this is not right. Kirsch explained that it is not easy for a woman's body to build a large number of muscles because of the lack of androgen (testosterone) unless there is genetic variation.

Myth 2,

If you stop training, hard-won muscles will turn into fat. This is also wrong. Kirsch said: "If you stop training, your body may get fat, but the reason for getting fat has nothing to do with whether you have practiced muscles before."

Why does the arm grow fat?

Compared with thighs, abdomen and other parts, the meat on the arm does not determine the size of our clothes, which is why we tend to ignore it. It's none of our business. So inadvertently, the arm becomes as thick as a bucket. Especially compared with other places, its metabolism is less, and biceps brachii and triceps brachii, which are not commonly used in daily life, are easy to accumulate fat. You will use the biceps brachii when lifting heavy objects, but you won't need the triceps brachii at all if you don't exercise. There is little muscle mass in this part, and in order to protect the bones, fat will accumulate in this place. Coupled with low blood circulation in the shoulders and slow fat metabolism, a lot of fat will accumulate on the arms.

Evaluate your arm.

In order to keep your arms in the best condition, you need to first evaluate your body and set an achievable goal. For women with excessive arm fat, it is necessary to increase the weight and repetition of arm training, and at the same time strengthen aerobic exercise. Note: A heavier dumbbell won't make you reach your goal faster.

Required equipment

If there are no dumbbells, canned food and bottled water will do.

Dumbbell: 3-8 kg (1.36-3.63 kg) is the best, without dumbbells? Kirsch said that this is not an excuse. Grab two cans of beans or a bottle of water at work and you can practice. Stabilizing ball: Kirsch said: If you are 4 feet1/kloc-0 to 5 feet 4 inches (1.50- 1.63 meters), choose a ball with a diameter of 45 cm and a height of 5 feet 5 inches to 5 feet 8 inches (1.65).

1, perfect push-ups

You need to forget the push-ups that physical education class learned in high school, and use the methods that are taught to you now.

15- 20 times in each group, with at least 2-3 groups each time. (The following other trainings are the same. )

If necessary, you can use improved push-ups (knees apart) to do your feet.

1, it is best to train in front of the mirror, so that you can check the accuracy of the action. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.

2. Use triceps brachii to assist push-ups, so as to ensure that you can feel their strength when lifting and squatting. Your body must be tight from shoulder to toe and parallel to the ground.

Step 2 lift dumbbells

Lifting dumbbells is very important to exercise biceps brachii.

1. Shoulder blades are adducted, elbows are kept at the sides of the body, abdomen is tightened, and knees are relaxed.

2. Once the arm reaches the correct position, easily contract the biceps brachii, and don't let the shoulders rotate forward.

Step 3: Spider Push-ups

1. Get ready for push-ups.

2. Stretch your right arm to the maximum, bend your left knee to your chest, put down your body and complete a push-up.

3. Return to the original position.

4. Change the other side and finish the second time with your left hand and right knee.

4, triceps brachii contraction

It is important to maintain a standard posture.

1. When standing, bend one leg, hold the dumbbell in the other hand, and lean forward 45 degrees.

2. Keep your elbow close to your body.

3. Fully contract the triceps brachii and only let your elbow and fingertips move.

5, chair shoulder arm type

Exercise:

1. Sit up straight in the first third of the chair and adjust your breathing as you did at the beginning of the crank.

2. Slowly bend the elbow of the left hand, and then turn back to the right back. At the same time, raise your right hand and hold your left elbow.

3. Keep the action just now, then retract your back, expand your chest, stop when you can reach the maximum expansion, keep your posture and take a deep breath.

4. Slowly release your hand, return to the starting position and change hands to practice.

5. Restore the starting posture, then lift the left arm upward and bend the elbow to make the left hand reach the back shoulder. The right hand goes down to the armpit and then up, and the left hand is behind. Then expand your chest and be careful not to bend over. Hold this position and take a deep breath.

6. Restore the starting posture, exchange hands and repeat the action in step 5.

The shoulder-to-shoulder posture on the chair is a bit difficult, especially for girls with poor physical flexibility. When practicing the fifth step, they may not be able to hold their hands, but don't be too impatient. Practice slowly, and this situation will gradually improve. Shoulder-arm posture on the chair is very effective in eliminating the fat inside the arm, which can promote blood circulation between the arm and the shoulder and relieve shoulder pain.

Time required: about 5 minutes.

6. Boxing

Imagine that the person opposite is someone you hate. Boxing can also release emotions.

1, feet open, shoulder width. Relax your knees and tighten your abdomen. Punch forward on both sides of the body, each side 15 times.

2, uppercut, arms bent 90 degrees, fists crossed upward on the chest, both sides 15 times. If you feel relaxed, you can increase your strength.

7. Other aerobic exercises

Aerobic exercise requires sweating. Don't play while doing. If you don't do some aerobic exercise every week, it's no use doing push-ups and dumbbells. Aerobic exercise is to make your heart beat faster and sweat for at least 45 minutes, 3-5 times a week. But it doesn't include the time when you answer the phone, send text messages or read magazines during exercise.

More respected aerobic training are:

1. Run 2500m as fast as possible on the treadmill.

2, 15 minutes rock climbing

3, 15 minute upper body dynamometer

No fixed gym? Don't think you can stop doing aerobic exercise. For example, if you want to raise your heart rate, jump rope.

These are some simple aerobic exercises that can be trained at home.

1, skipping rope 15 minutes

2. Jogging near home 15 minutes.

3. Climb stairs 15 minutes

Several movements bid farewell to weapons. Goodbye, meat. 2. The reason why the arm is thick:

The reason of thick arms is mainly due to the increase of body fat. Excessive heat in the body cannot be completely consumed for a long time, and excess heat is converted into fat and accumulated in the body, leading to obesity. Another reason is the lack of proper arm movement. In daily life, the arm is the most active part, but most of the stretching direction is only the front or side. Because there is less movement in the back, the inner arm part is easier to relax. Moreover, the unused parts of muscles are very easy to accumulate fat, especially after the age of 25. In any case, to have strong muscles, you must cover everything.

Do this and say goodbye to the meat!

First, lift the thin arm of the water bottle.

As we all know, the arm is the most difficult part to lose weight. Many simple exercises can make you lose weight to the arm, open your hands in parallel, draw a circle, 200 strokes a day, and you will definitely see the effect in two weeks. If you are used to this action, you can fill a bottle of 1000cc with water and do the same action in your hand for about a month. Holding a water bottle at this time will make your arm lines more obvious, and you don't need to do much at first.

Second, the towel is thin.

If you start the initial habit of arm training, you can start to join the line forging. At this time, you should prepare a towel to use when you exercise. Align the towel, hold both ends of the towel with both hands, straighten your arms shoulder-width, raise them directly over your head, in line with your body, and go back and forth in groups 15 times. You can do 6.7 groups at a time, depending on your tolerance. This action can train the lines of the arm and make the clavicle more obvious. Of course, acceptable girls can also do it together with the initial training. The most important thing is that they can persist in a relaxed way for a long time before they have an effect!

Third, massage thin arms.

After finishing exercise, you must relax quickly, otherwise your arms are prone to abdominal muscles. Massage in the bath can soften the curve of the arm, and the arm will feel stronger and not loose.

The thick arms have to be reduced like this.

The first action: support the ground with both hands and one foot, bend your knees up with the other foot, and press your hips down. Repeat 20 to 30 times as a group, and do 1 to 2 groups every day.

The second action: one-leg push-ups, lifting the left foot and pressing the right leg, and repeating the action for 20 ~ 30 times as a group, 1 ~ 2 groups every day.

The third action: bend your knees and push-ups, press your knees on the yoga mat and press down with your hands. Repeat 20 ~ 30 actions as a group, and do 1 ~ 2 groups every day.

The fourth action: hands and feet are inverted V-shaped, elbows are pressed down, and tiptoes are used as assistance. Repeat 20 ~ 30 movements as a group, and do 1 ~ 2 groups every day.

The fifth action: the whole body lies on its side, the upper body stands up, the right hand rests on the left shoulder, and the left hand supports the ground. Repeat 20 ~ 30 movements as a group, and do 1 ~ 2 groups every day.

The sixth action: support the ground with both hands, bend your knees and lift your feet when you straighten your support, and lie prone on the ground when your elbows are down. Repeat 20 ~ 30 movements as a group, and do 1 ~ 2 groups every day.