Originally a petite figure, after losing 4 kilograms, there is no trace of fat, and the muscular lines of bodybuilding really make girls sigh!
In fact, it is not a whim for Zhao to go to health. Last summer, people showed off a picture of muscles in po, Weibo, and the comment area was instantly drowned by envious saliva.
Daily attendance, this tight "right-angled arm" does not know how many actresses on the same stage have been crushed invisibly.
Although we can't envy Zhao, who is born thin and can eat fat. But after reasonable acquired training, you can still make the arm lines more symmetrical and beautiful!
The misunderstanding of muscle training!
However, before training, Joy must solve puzzles for beautiful girls. Let's talk about some misunderstandings about muscle training first!
No.65438 +0: Exercising muscles will make your arms thicker!
Not you, you, you! This is definitely the biggest misunderstanding for girls to practice muscles! Joy is here to tell you responsibly that it is really not! Because women lack androgen, which is testosterone. Therefore, unless you are genetically mutated into a female man, you will generally not become the legendary King Kong Barbie!
Second: stopping training will turn muscles into fat!
Sisters, after refueling and stopping fitness, their weight will definitely rebound to a certain extent, but these fats have nothing to do with the muscles you have built before. In addition, is your limited muscle mass really enough to support the meat worship on your arm?
Third: only eat less can you lose weight!
Although there is nothing wrong with this logic, it will not work when it comes to fitness! The weight lost by dieting will rebound quickly after resuming dieting, and if you want to gain muscle and lose fat, you have to "eat more"! Adequate intake of high-protein food and exercise can achieve twice the result with half the effort!
You have to practice like this!
After understanding the theoretical knowledge, the next step is to order dry goods. Let's get a few simple and practical fitness moves together, so that you can proudly show your right-angled arms in the coming summer!
No.65438 +0 standing dumbbell bends alternately.
This action can exercise your biceps, choose the dumbbell weight that suits you, stand up straight, hold the dumbbell with both hands and hang it on your sides, and lean your elbows on your sides. With the elbow joint as the fulcrum, bend upward, lift to the highest point to tighten the biceps brachii, pause, and then control the reduction.
Dumbbell No.2 bends and strokes
The target exercise part of this action is latissimus dorsi, and it is also to choose the weight that suits you. Bend your body to hold the dumbbell in a positive grip, and support your body on the bench with your other hand and knees at the same time. Body almost parallel to the ground, head up and chest out. Then put the weight as low as possible, pull the weight up to your body with your palm, and then slowly put it down.
No.3 Kuan wo la Xia
This action can not only train latissimus dorsi, but also train other small muscles in the back. When practicing, hold the handles at both ends of the upper bar with both hands, pull the bar vertically from the position above the head to the shoulder height behind the neck, pause for 2-3 seconds, then exhale and slowly recover along the original path.