1, how to exercise thin arms
1, head and neck stretching
Times: 1 cycle (approx.)
Exercise parts: neck, chin, arms.
Stand up straight, legs apart, hip width apart. First raise your arm horizontally. Then bend your elbows with your hands, raise your right hand over your head and put your right hand behind your back. Gently press your head forward to the right with your right hand. Stop 10 second, let go of your hands and return to the flat posture. Repeat the same action on the left side and press your head forward to the left. Then put your right hand on it, press your head to the right rear, then put your left hand on it and press your head to the left rear.
Note: Stop every time you press the head 10 second. Between the two movements, return your hand to a flat position.
2. Stretch your arms horizontally and bend forward.
Times: 4 times left and 4 times right.
Exercise parts: waist, back and arms.
After finishing the last movement, your legs are one and a half shoulder width apart and your arms are raised horizontally. Then the upper body leans forward parallel to the ground. Twist the upper body to the right, extend your left arm, touch your right foot with your fingers, and extend your right arm backwards. Hold the posture for 5 seconds, and return to the posture where the upper body is parallel to the ground and the arms are raised horizontally. Switch sides and repeat the same action. Repeat left and right alternately for 4 times.
Note: Keep your back straight, your legs straight and your feet on the ground. Don't twist your ass. They move with stretching. When you twist, look up.
3. Stretch your arms
Step 1: press one end of the rope with your left foot, hold the dumbbell with your left hand, and bend your elbow so that your upper arm is parallel to the ground, your forearm is vertical to the ground, and your palm is forward. Put your right hand on your hip.
Step 2: straighten your left arm, lift the dumbbell to the ceiling, and then put it down. Change your right hand and repeat this action.
2, massage thin arms
1, kneading combustion method
Grasp the arm with the other hand, and rub the muscles from the wrist to the shoulder with the thumb and other four fingers in a small circle, especially the muscles inside the arm near the armpit, and rub them with the palm of your hand for about 5 times. Do it about 5 times inside and outside.
2. Draw a circle
Grasp each other's arms with both hands, and then rub your fingers in circles on them. When you rub against the inside of your arm, you can use a little force. Until the arm feels sore, about 3 minutes.
Pay attention to changing the intensity and rhythm when massaging, and increase the intensity where there is more fat. This action can strengthen the exercise of triceps brachii, stick to it and effectively eliminate the fat on the inside of the arm.
3. Acupoint method
Arm point
Location: Arm _ point is located outside the human arm, at the stopping point of deltoid muscle, and when Quchi point is connected with Shoulder _ point, it is seven inches above Quchi point.
Efficacy: Massage this point can promote blood circulation, increase the elasticity of arm muscles and make the upper arm firm.
Massage method: press the index finger and middle finger in circles together until you feel sore.
Quchi point
Bend elbows at right angles and bend elbows at the ends of stripes.
Function: It can obviously regulate human digestive system, blood circulation system and endocrine system.
Yangchi point
Location: It is the acupoint on the back of hand. After the wrist is bent backward, you can see a thick wrinkle on the wrist, and Yangchi point is in its center, which is often called the heat dissipation point. Generally, it is advisable to press the thumb and abdomen of the opposite hand.
Function: Promote blood circulation and dredge lymph.
3. Thin arm yoga
1, crank arm type
1, the upper body is straight, naturally sitting in the chair 2/3, and the feet are parallel. Arms straight up, shoulder height, fist up. This is a preparatory action, breathing naturally.
2. Inhale, bend your elbows, put your arms at right angles, then exhale, bend your elbows on your shoulders and contract inward. Repeat 12 times, 12 times once, twice a day, preferably slowly.
Efficacy: When the arm is lifted horizontally and contracted inward, the biceps will buckle and the triceps will stretch, which can stabilize the shoulder joint and further shape the arm line.
2, thin arms lying on the bed
Step 1: Stretch your arms in a balanced way, sit on the bed with your legs crossed, naturally hold your head high, keep your spine straight, and put your hands on your ankles. Raise your hands horizontally to half height, palms down, and keep breathing evenly. Twist one hand up, palm up. This action is repeated 15 times, and the arms are alternately twisted in the opposite direction.
Step2: Sit on the bed with your arms crossed, keep your back straight, cross your hands forward, twist your fingers and make a fist. Slowly stretch your arms up, over your head to the back of your head, and feel the feeling that your spine extends up to your fingertips. Try to raise your head and keep breathing slowly. Repeat three times.
Step3: Lie prone on the bed, with your feet shoulder width apart, your feet hooked, your toes pointing to the ground, your elbows bent on both sides of your chest, and your chin pointing to the ground. Push your limbs hard, tighten your abdomen as much as possible, lift your body upward, keep your head on a person's plane, and be careful not to tilt your ass. After stopping 10- 15 seconds, repeat for three times.
3. Shoulder-mounted
1, kneeling posture, elbows bent, hands crossed, holding the back of the head, waist straight, eyes forward.
2. Pull down your right hand and keep your left arm close to your head until your scapula hurts.