Do you know how to thin arms is the fastest and most effective? Many people neglect the training of their arms during exercise, so the fat on their arms is easy to accumulate. I collected and sorted out the information on how to slim your arms as quickly and effectively as possible. Let's have a look.

How to lose weight as quickly and effectively as possible 1 Stretch arm muscles first.

behaviour

Stand up straight with your feet shoulder width apart, bend your left elbow and lift it up. Your right hand goes around your head and grabs your left elbow behind your head. While exhaling, stretch your left elbow to the right with your right hand. Hold this action for 10-30 seconds, and do the same on the other side.

Second, skillfully use water bottles to exercise your arms

(1) Stimulate triceps brachii

Action 1

Spread your feet back and forth, stand with your knees bent, lean forward slightly, put your left hand on your left knee to support your weight, hang down naturally with your right hand holding a water bottle, and look ahead.

Action 2

The elbow of the right hand holding the water bottle is bent 90 degrees, and the right armpit of the body is clamped.

pay attention to

At this time, don't elbow. If your elbow moves, you can't stimulate the upper arm triceps well.

Action 3

The right armpit of the body is still tightly clamped. While exhaling, straighten the elbow of your right hand. Then, while inhaling, return to the posture of action 2, and do the same action with your left hand, 15 times each.

(2) Tighten your arms

Action 1

Open your feet to shoulder width, straighten your waist, lean forward slightly, and hang down naturally, holding a water bottle in your hand.

pay attention to

Don't bend your back. If you bend over at this time, it may lead to low back pain.

Action 2

The elbow is bent at a 90-degree angle, and the armpits on both sides are tightly clamped.

Action 3

Keep your armpits tightly clamped to your sides, then straighten your elbows and inhale, and return to the posture of Action 2. Repeat this action 15 times.

Third, exercise arm strength and the role of chest lifting.

(1) Tighten the shoulder and chest muscles to create a beautiful upper body line.

Action 1

Face down, knees on the ground, legs together, hands shoulder width, arms straight, palms down.

Action 2

Be careful not to shrug. While inhaling, bend your elbows so that your chest is close to the floor. Then while exhaling, hold up the upper body and repeat this action 10- 15 times.

pay attention to

At this time, both armpits should be clamped. If the armpit is open, the stimulation effect on the upper arm triceps will be halved.

(2) Hold out your chest to improve your figure.

Action 1

Sit up straight in the chair and be careful not to sit too deep. Put your palm on the surface of the chair.

Action 2

While inhaling, straighten your arms, let your hips leave the chair surface slightly, and bend your legs and knees slightly.

pay attention to

When doing the action, don't bend your elbow, but straighten your arm.

Action 3

On the basis of action 2, while exhaling, bend your elbow back to a 90-degree angle, and your body center of gravity sinks. Don't sit on the ground. Then return to the posture of action 2 and repeat the action 10- 15 times.

How to Thin Your Arm Fastest and Effectively 2- Standing Dumbbell Bend

This action is very simple, I believe everyone can master it easily. Raise your head, sink your shoulders, spread your legs shoulder width apart, contract your abdominal muscles, and stand straight on the ground. Choose two dumbbells suitable for your strength, one in each hand and put them on the front of your thigh. On the premise that the big arm does not move, use the arm muscles to bend the dumbbell upward and stay at the highest point of the action for a few seconds to fully stimulate the muscles. Do it eight times in each group and stick to four groups.

Bending dumbbell arm flexion and extension

Start training in a standing position, legs apart, shoulder width apart, toes outward, knees slightly bent. Make sure your back is in a straight line and your upper body leans forward slightly. Take a dumbbell in each hand, naturally put the big arm on both sides of your body, and swing the small arm back and forth, and pay attention to feel the force on the triceps brachii. Do it ten times in each group and stick to three groups.

One-legged push-ups

One-legged push-ups actually increase the difficulty of movement to a certain extent, make the arm bear more weight, and can stimulate the shoulder muscles and arm muscles more strongly. Practice from push-ups, keep your back straight and your body straight. Bend over and lift one leg at the same time, and repeat this cycle. Do it eight times in each group and stick to four groups.

Lateral bending

Lateral bending is a bit like broadcast gymnastics when I was a child. When bending over, straighten one arm and stretch it as far as possible, keep it for about 5 seconds and then slowly put it back. After 30 repetitions, change the other arm. This action is very simple and is not limited by time and place. Keep practicing every day, and you will definitely see the effect of thin arms.

the description of a circle

To draw a circle is to open your arms and draw a circle. In the process of drawing a circle, you even have to draw your arm 30 times clockwise and then 30 times counterclockwise. It's best not to stop in the middle. You may feel sore at first, but you can lose fat on your arms very effectively by sticking to it.

Bath massage

After finishing exercise, you must relax quickly, otherwise your arms are prone to abdominal muscles. Massage in the bath can soften the curve of the arm, and the arm will feel stronger and not loose.