2. Rolling a 1,000-kilo stick means hanging a heavy object on a wooden stick with a rope, then raising it horizontally with both hands, hanging it with a rolling pin, and then putting it down ... (Repeated practice)
This is the following tutorial, the top ten exercises of perfect arm:
1. Push forward with your hands crossed until your arms are completely straight and your palms are forward, and keep still for 2-3 seconds. Turn your hands back. The purpose is to exercise the inner arm and make it strong. (10-20 times)
2. Cross your hands behind your head, keep your arms straight and palms up for 2-3 seconds, then relax and take them back. It is very effective for improving the relaxation of the inner arm. (5- 10 times).
3. Make your arms tense, put one hand on the other shoulder and press it vertically, and the pressed shoulder will be lifted powerfully. (Left and right 3-4 times, 5 times * * *)
4. Stretch your arms forward, palms down, and tighten your arm muscles. At the same time, rotate your arms outward until your palms are up and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-20 times)
5. naturally bend your arms, stretch your palms hard, and then slowly make a fist. The action must be slow and hard, which is conducive to exercising the forearm. (8- 10 times) This group of movements (1-5) is a static exercise, which helps to tighten the loose muscles, reduce the accumulation and sinking of fat in the arm and restore elasticity. For women whose arms are too slender and want to enhance their muscle sense, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women. This group of movements can use some lightweight instruments, such as small dumbbells (2.5 kg -5 kg). 1 bottle of mineral water and 1 dictionary can also be handy when there is no instrument. The choice of weight varies from person to person and from person to person. If you want to develop obvious muscles, you should choose a slightly heavier instrument and practice less frequently. If you want smooth and tight lines, you should choose lighter instruments and increase the number of exercises.
6. Lift the heavy object vertically with your hands, fold your arms around your elbows until your back muscles are fully stretched, and then straighten your arms hard to exercise the flabby muscles at the back of your arms, making them firm and textured. (8- 12 times)
7. shoulder side push. Hold the weight with both hands, bend your arms on your shoulders, push your palms forward and push them up hard until the two weights collide, and then retract them in the same way. This action focuses on training the deltoid muscle of the arm, thus obviously improving the appearance of the shoulder, straightening the arm, and changing the bad body shape such as shoulder slip and narrow shoulder. (10 times)
8. Hold the heavy object with both hands, palms backward, arms slightly bent, and pull away from the front in an arc to both sides until the elbow is slightly higher than the shoulder, and return. (8- 10 times)
9. Hold the heavy object with both hands, with the upper arm slightly close to the trunk and the elbow as the axis. Bend your arms alternately upward until the muscles are completely tightened, pause for 2 seconds and then straighten down. (8- 12 times)
10. Holding a heavy object with both hands, the arm naturally bends and the wrist alternately flexes and stretches. (8- 10 times) Dynamic exercises are bound to use some heavy objects. But the greater the weight, the greater the possibility of irregular movements, and the arm is easily injured. Therefore, it is suggested to use thoughts and feelings to make muscles tense, rather than relying solely on weight to stimulate muscles. At the same time, all actions should be completed slowly. In order to prevent sprain and improve the flexibility of the body, stretching exercises should be done before and after exercise to avoid muscle tension and agglomeration and maintain good body posture.