Fine arm
Diet and exercise
The way to lose weight is not only exercise, but also diet. A pair of slender and beautiful arms is also a necessary condition for a beautiful woman. Especially in summer, the requirements for arms are quite high. Therefore, to lose weight, we must not forget the place with the highest exposure. In addition to exercise, thin arms can also rely on diet, so what should be paid attention to in the process of thin arms:
Eliminate edema
Eating habits that lead to the deterioration of body fluid circulation due to excessive intake of cold food are most likely to cause water retention in the body and form hydrops and edema. So pay attention to the following points in diet: 10 minutes thin waist, thin legs and thin arms.
1. Drink as much water as possible and drink less cold drinks.
2. Eat less food with strong taste.
3. Eat more vegetables and fruits.
In addition, eat more foods that promote blood circulation, such as tomatoes and red peppers, and fruits such as strawberries, apples, pineapples, bananas, plums, kiwis and lemons.
Reduce arm fat
If you want to lose weight completely, you need to cooperate with your whole body, otherwise the effect will not be too good. Because the fat in the upper body can never just accumulate on the arm. People with obese arms usually have flabby muscles in their shoulders, upper back and chest, so they want to have strong arms. For those foods with high calorie and high fat, because arm fat is not accumulated in one day, it is necessary to eliminate long-term accumulated fat.
Arm retention
Maybe after losing your arm for a while, you don't need to stay away from sleeveless new clothes in summer. But it is easier to lose weight and rebound, especially the arm. Therefore, good eating habits must be maintained.
Simple thin arm movements
Action 1: One-arm stretching exercise
This action can exercise the shoulder muscles and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks, thighs and calves.
Press your arms on the pillow on the floor and straighten your legs back to make your body in a straight line. As shown in the figure, extend your right arm to the right and lift it across the floor. After a short pause, put down your arm and return to the initial position, trying to keep your body in a straight line during the whole process. Lift the arm forward parallel to the floor, then lift it up and return to the initial action. Switch arms in 30 seconds and do it for another 30 seconds. Then take a deep breath for 30 seconds and relax.
Action 2: Load-bearing swing arm movement
This action can exercise shoulder muscles, biceps brachii and triceps brachii, as well as abdominal and back muscles.
Stand up straight with a certain weight of books in both hands. Put the book on your chest and tighten your elbows so that they are close to your sides. Swing your arms down to your thighs, then lift them to shoulder height and bend your arms inward, as shown in the figure. Then go back to the standing position. Repeat this action for 30 seconds, and then reverse the action order for 30 seconds. Then take a deep breath for 30 seconds and relax.
Action 3: palm cross movement
This action can exercise the shoulder muscles, biceps brachii and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks and thighs.
From standing to squatting, then put your palms in front of your feet and press down on the floor shoulder width. Then cross your hands forward, just like walking, until you form a push-up posture, as shown in the figure. Pause and stand back. After 30 seconds, take another 30 seconds to relax and adjust your breathing.
Action 4: Back support and leg lift.
This action can exercise the shoulder muscles and triceps brachii, as well as the muscles on the abdomen, back, buttocks, thighs and calves.
Sit on the floor with palms back, fingers back to face, knees bent and feet flat. Then lift your hips and left leg and pay attention to your toes, as shown in the figure. Then bend your elbows slightly while your hips sink. After a short stay, push your back up and keep your leg posture unchanged. Change legs after 30 seconds and repeat the above actions. Finally take a deep breath for 30 seconds and relax.
Simple shoubi food
Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.
Plastic fiber fruit: Plastic fiber fruit has carefully extracted many ingredients beneficial to weight loss from natural herbs, such as Pu 'er tea, Ramon fruit, Plantago seed and so on. It is beneficial to burn fat and eliminate toxins, thus achieving the effect of fast weight loss.
Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect.
Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.
Plant fiber: a variety of natural plant extracts can promote the production of metabolic lipase in the body, metabolize fat independently, and metabolize fat in the fat layer between skin and muscle well, which is one of the choices for thin arms.
Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.
The principle of thin arm is to strengthen blood circulation and promote metabolism, thus improving the problem of arm edema. In addition to eating thin arms, it is also very effective to often cooperate with some massage and stretching actions.
thin leg
Squatting exercise, chair leg lifting exercise, front leg kicking exercise, knee bending and standing up exercise, lying flat and leg lifting exercise and so on.