Note: The goal is to do each action 12 times, and the whole action is repeated 3 times, twice a week. Stick to it and improve gradually.
1 triangle support push-up posture
Action parts: shoulders, chest and buttocks.
Push-ups ready. Move your hand inward so that your thumb and forefinger form a triangle. Then, do a complete push-up, so count it once. If it feels too difficult, bend your knees slightly.
2. The flexion and extension posture of arms on the stool
Action position: shoulder.
Sit in front of the chair, put your hands on the edge of the chair, put your fingers forward, straighten your legs and tilt your toes with your feet. Support your body with your arms and leave the bench. Bend your elbow and press down until your upper arm is almost parallel to the ground, keeping your hips perpendicular to your shoulders. Then support your body with your hands and return to the starting position.
3 classic lifting posture
Action parts: hips and back.
Stand with your feet back and forth, your right foot in front, your left heel off the ground, your arms at your sides, and a dumbbell in each hand. Bend your elbow and lift the dumbbell to your chest, then bend your right leg and knee and lean forward slightly. Keep this posture, keep your arms straight back, stay 1 time, put down your arms and return to the preparation posture, and complete 1 time. Repeat 12 times, changing legs halfway.
4 arch bridge posture
Action parts: chest, shoulders, buttocks, muscles behind thighs.
Lie face up, bend your knees and hold a dumbbell in each hand. Lift your hips so that your shoulders and knees are in a straight line, while your arms push the dumbbells to your chest. Put your arms at your sides, but don't fall to the ground. Push your arm up again and your hips fall back to the ground to complete the 1 action.
5N-shaped lifting posture
Action parts: shoulders, biceps brachii, buttocks and thighs.
First squat down, hold a dumbbell in each hand and put your elbow on your knee, lift your forearm and keep it parallel to the ground, then lift the dumbbell towards your chest. Stand up straight and raise your arms above your head. Return to the starting position.
6 windmill posture
Action parts: shoulders, upper back and buttocks.
Feet apart, wider than crotch, left toe open, right hand holding dumbbell. Relax your left knee, lean down to the left with your hip as the axis, touch your toes with your left hand and lift your right arm at the same time. Keep this posture, raise your eyes on your right arm and look at the dumbbell. Return to the preparation posture and complete 1 movement.
7. Raise your arms
Action parts: chest, shoulders and upper back.
Stand with your feet apart, hip width apart, and hold a dumbbell on each side of your body. Lift your left arm forward. Dumbbells are perpendicular to the ground. At the same time, lift your right arm sideways. Dumbbells are parallel to the ground, and arms are shoulder height. Go back to the ready position. One action is completed by doing both arms once.
Daily lean arm diet
1, Fruit: Skinny arm exercise combined with correct diet has a more significant effect. You can eat some fruits with fat-reducing effect, such as apples, which contain a lot of fiber and nutrients and have a great fat-reducing effect. The acidic components in grapefruit can help digestion, and the calories are very small.
2. Vegetables: Onions are not only zero-calorie foods, but also the amino acids in them have the function of lowering blood lipids. Pectin and lycopene in tomatoes can promote gastrointestinal peristalsis, which is very helpful for lowering blood fat. Besides, mushrooms and carrots are also highly recommended foods.
If the diet is too greasy, or you like delicious food, you can consider Shuerjia, which can reduce the fat you eat by 30% without being absorbed by the human body and greatly reduce energy intake.