Tips for the fastest thin arm
1. Action name: Bend and lift horizontally.
Follow me: Legs are shoulder-width, knees are slightly bent, upper body leans forward, back is straight, and arms are spread to the side, shoulder-height or slightly below the shoulder. Each group 12 ~ 15 times, 3 ~ 4 groups.
Tip: Don't bend over when you lean forward. Open your arms as far as possible when lifting sideways.
2. Action name: dumbbell lifting shoulder
Stand naturally, chest out and abdomen in, the forearm is at right angles to the big arm, and the arm is pushed up over the head. Each group 12 ~ 15 times, 3 ~ 4 groups.
Small advice: when the arm is pushed up, the trajectory is arc-shaped, not straight up and down. When pushing over your head, pay attention to keep your elbows slightly bent to prevent the joints from locking.
3. Action name: lateral rotation and shoulder external rotation
Follow me: Lie on your side, with your forearm at right angles to your arm, your elbow close to your body, and your forearm rotating outward. Each group 15 ~ 20 times, 3 ~ 4 groups.
Tips: When the arm rotates outward, the elbow joint is close to the body, try not to turn outward, and put a towel or book on the elbow joint when doing the action.
4. Action Name: Lucky Cat Style
Follow me: stand naturally, hold your chest out and abdomen in, raise your upper arm horizontally, and make a 90-degree angle between your forearm and your upper arm. Turn the forearm forward for external rotation. 15 ~ 20 times in each group, 3 ~ 4 groups.
Small advice: during the movement, the big arm should always be flat on the side, and the arm should be on the same plane as the body. Don't go forward or backward.
5. Action name: shoulder winding ring
Follow me: stand naturally, bend your elbows, touch your shoulders with your fingers, and circle your hands forward at the same time. 20 ~ 30 times in each group, 3 ~ 4 groups.
Small advice: when circling, try to be slow, push outward, or you can do the same with your arms straight.
6. Action name: vibrating arm
Follow me: stand naturally, hold your chest and abdomen, straighten your arms, and vibrate up and down. 20 ~ 30 times in each group, 3 ~ 4 groups.
Daily methods of thin arms
Thin arms. Method 1: thin the back of the arm.
1, stand in front of the chair, put your feet together and squat down slowly.
2. Bend your elbows back, tighten your abdomen, hold both sides of the chair with both hands and support your body hard. At this time, the thighs and calves are at right angles. Then slowly return to the standing state and repeat this action 10 times.
Method 2 of thin arms: shape shoulders.
1, sitting in a chair, holding a mineral water bottle in both hands, with his sides vertical.
2. Exhale, bend the elbow and lift the elbow upward, so that the upper arm is at the same height as the shoulder and the upper arm is in line with the shoulder. The mineral water bottle is placed on the chest.
3. Inhale, put down your hand, return to the initial state, and repeat this action 10 times.
Method 3 of thin arms:
1. Prepare props-dumbbells or mineral water.
2. Hold the props lightly with both hands and straighten them up.
3. Bend your elbow at a speed of 5 seconds and stretch it backwards (at this time, keep your hands and arms close to your face and don't open them.
4. Stop at the lowest point for about 5 seconds.
5. Return to the original position at the speed of counting to 5 seconds.
Thin arm method 4:
1. Prepare props-a chair (like the one at the table).
2. Stand in front of the chair with your back to it.
3. Hold the front end of the chair with both hands backhand, with both hands shoulder width.
4. Keep your feet straight forward and follow the ground with your feet only.
5. Bend your elbow down at a speed of 5 seconds (at this time, your hips should be down).
6. Stop at the lowest point for about 5 seconds (thighs and upper body are at 90 degrees).
You can do towel exercises before going to bed at night. Hold both ends of the towel with both hands, adjust your breathing, raise your hands, squat with your feet, put your arms over your head, imagine someone holding you on it, then raise your heels and support this action with the strength of your toes 10 second, then resume the initial action and repeat it.