4-style thin arm yoga, yoga is very beneficial to the body, and it is also a sport that many people like. There are also many ways to practice thin arm yoga, and different ways have different effects. Let's share 4-style thin arm yoga.

4-style thin arm yoga 1 bed thin arm yoga

Step 1 Stretch your arms evenly, 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 legs 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 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.

Efficacy: It can effectively help you remove arm fat, relieve arm pain and reduce fatigue.

Loose shoulder chair

Step 1 Sit in a third of the chair, with your back straight, your knees together, and your eyes looking straight ahead.

Inhale, keep your upper body still, shrug your shoulders and stop for a few seconds.

Step3 Exhale slowly, keep your upper body still, relax your shoulders and try to relieve nervous nerves.

The fourth step is recovery, repeated several times.

Efficacy: eliminate arm fat, relieve shoulder and neck pain and promote blood circulation of shoulder and neck.

Arm rotation

Step 1 get ready to sit down.

Step2 Raise your arms horizontally left and right, palms down.

Step3 Keep the whole body still, and the fingertips drive the arm to make a circular motion counterclockwise, with 10 circles in each direction.

Efficacy: Extend the whole arm line, make it slimmer and tighter, and let you say goodbye to "bye bye" completely.

Tips for body shaping: Try to tighten the muscles of the whole arm, relax your shoulders and don't shrug your shoulders. Always keep your arms parallel to the ground. Don't move when you draw a circle. Focus on the big arm.

Curved arm type

Step 1 Straighten your upper body, so that your hips naturally sit in two-thirds of the chair, and your feet droop in parallel. Let your arms make a fist, straighten forward and shoulder-height at the same time. Then breathe naturally, relax and prepare for the next action.

When inhaling, you need to bend your elbows and bend your arms at 90 degrees. Then exhale, rest your bent elbow on your shoulder, then contract inward, and repeat the action 12 times, 12 times for one time. It is recommended to do it twice a day.

Efficacy: the arm is lifted horizontally and contracted inward, then the biceps are flexed and the triceps are stretched. This can stabilize the shoulder joint, make the lines of the arm lines more beautiful and make the arm more slender.

Key points: You can't move your elbow during practice, but it's best to keep it at shoulder height and slow down when bending your elbow. In addition, according to personal circumstances, you can moderately increase the intensity of practice, such as holding a mineral water bottle, which can get better results.

4-style thin arm yoga 2 1, thin arm yoga exercise

Thin arm yoga exercise-raise your arms

Sculpture part: arm lines

The left and right hands lift in turn, so lift 50 times.

Tip: Your knees can also swing up and down.

Skinny arm yoga-squat horse step

Sculpture parts: arms, thighs and lower abdomen.

Keep your hands horizontally forward and squat down.

Pause for about 5 ~ 10 seconds, then get up again, 10 times in a row.

Tip: Remember to shrink your lower abdomen so that you can stop by thin belly.

Thin arm yoga-scissorhands

Sculpture position: inside the arm

There are scissors feet, and of course there must be scissors hands.

Cross your hands, about 50 times.

Tip: Try to shrink your arms inward and lean against your ears.

Thin arm yoga-twisting the waist

Sculpture part: waist line

Lift your arms up, tuck in, and swing from side to side for about 30 times.

Tips:

Try to hold the lower body still and only move the upper body!

2. How to exercise to lose weight is the most effective?

1, jogging to lose weight

Jogging is known as the king of aerobic metabolism, also known as fitness running. Jogging is very simple, and it is easy to adjust the amount of exercise. When jogging, people's waist, back and limbs keep moving, which can not only achieve the effect of fitness, but also effectively burn fat and reduce the storage of fat in the body, which has a significant slimming effect.

Step 2 jump rope to lose weight

Skipping rope for ten minutes every day is equivalent to jogging for half an hour or jumping for 20 minutes. When skipping rope, the wrist and legs are constantly moving, which can consume a lot of heat in a short time. It is also an aerobic exercise that can quickly achieve fitness effects.

3, variable speed running to lose weight

Variable speed running is a fast jogging mode, which is simple and casual and does not need to follow the rules. When the human body is exercising, the main sources of body consumption are fat and sugar. Combining jogging with running, a period of rapid and heavy exercise mainly consumes sugar, while a long period of moderate exercise can effectively consume fat and achieve slimming effect.

Step 4 do housework to lose weight

Doing housework can make the family environment comfortable and at the same time achieve the goal of slimming. Doing housework often consumes a lot of calories unconsciously. Although housework is a trivial matter, as long as you persist, you will have the same slimming effect.

Step 5 climb stairs to lose weight

Living conditions are better, but people exercise less and less, and the amount of exercise is limited. They take the elevator to work every day, so they might as well climb the stairs to exercise. Climbing stairs for half an hour can consume more than 200 kilocalories, which is far better than taking the elevator. It consumes 4 times more calories than walking, 2.5 times more than swimming, and 10 times more than sitting still. Climbing stairs for 30 minutes is equivalent to jogging 800 to 65438.

6, yoga to lose weight

In addition to fitness, yoga also has the effect of slimming. Different from aerobic exercise, yoga can improve metabolism, speed up blood circulation, change the ratio of fat to muscle, reduce the volume of fat cells and burn excess fat on the premise of self-cultivation.

7. Dance to lose weight

Dancing is a rhythmic whole-body exercise, which helps to restore and balance the biological rhythm of the body, promote blood circulation, help myocardial contraction and delay aging; Dancing can effectively slim the waist, hips and thighs. In addition to slimming, it can also increase the flexibility and flexibility of the body, exercise people's temperament and make you more elegant.

8, swimming to lose weight

Swimming is the aerobic exercise that consumes the most calories. The heat transfer in water is 28 times that in air. Staying in water for eight minutes consumes the same amount of heat as staying in air at the same temperature for two hours. Swimming can make the body get full exercise. People can be lifted up by the buoyancy of water, use their hands and feet together, and the joints and muscles of the whole body move evenly, so that all parts of the human body can be stretched and the body will become more symmetrical.