Traction movement
When standing or sitting, put your arms at your sides, slowly lift them to your sides, then slowly lift them forward after reaching the height between your head and shoulders, and stop when your arms are about to touch. Then spread your arms and relax your muscles. Repeat 5 times.
Mineral spring sand bottle method
Take two empty Ipoh mineral water bottles, which are not too big, fill them with sand, stand in a good posture, spread out their arms parallel to the ground to form a big shape on both sides, hold a sand bottle in each hand, lift the forearm up (perpendicular to the ground) for 3 seconds, then return to parallel to the ground, and repeat the previous actions, lifting them into one group, repeating 15 group. When finished, hold the sand bottle with both hands, naturally lower your arms, slowly lift the sand bottle over your head, keep your arms straight for 3 seconds, and then return to natural verticality. Repeat 15 group. When watching TV, you can hold a mineral water bottle filled with water in both hands and lift it up, then bend your elbow and lift it back about 50 times. Pay attention to your chest and abdomen when you do it. Adjust the amount slowly according to your own situation every day.
Waist and arm double pendulum
Lie flat on the ground with your feet crossed, keep your back straight, tighten your abdomen and buttocks, and consciously stretch upward. Bend your elbow to your chest, then step forward with your right foot to the left, turn your waist to the right, swing your arm to the right, feel that your left arm muscle has been stretched, and then do the same on the other side.
Jitter arm
Let the muscles vibrate through artificial behavior and get rid of excess meat. Stand, relax, start, lift your arms 45 degrees and shake them quickly until your arms are sour and slightly hot, and relax at the same time.
Loose shoulder chair
Sit in the right third of the chair, with your back straight, your knees together and your eyes straight. Inhale, keep your upper body still, shrug your shoulders and stop for a few seconds. Exhale slowly, keep your upper body still, relax your shoulders, and try to relieve nervous nerves. Restore, repeat several times.
Wall pressing type
Stand with your legs together, your back straight and your body facing the wall. The distance is about twice that of your baseboard. Then support the wall with your arms, bend your elbows and press the wall, and use your arms to keep your body tight. Stay for one minute and repeat the action.
Abdomen in, chest out.
Lie flat on the ground, keep your back straight, tighten your lower abdomen, then relax your shoulders, put your hands together, push each other hard, and feel the force of your arms and the expansion of your chest.
progress of work
After sitting down, stretch your arms forward, bend your elbows, hold your hands and push them forward hard, but keep your hands tight. After counting from 1 to 6, relax your hands. You can do it several times in succession.
Arm rotation
Get ready to sit down. Raise your arms horizontally on the left and right sides, palms down. Keep the whole body still, and the fingertips drive the arm to make a circular motion counterclockwise, with 10 circles in each direction. When walking, you can swing your hands greatly, so that your arms are thrown upward, and your front and rear arms naturally bend or straighten, so that your arms are tense, and your arms can get exercise and burn fat when swinging back and forth.
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