Triceps brachii exercise

Exercise parts: waist, abdomen and buttocks.

Sit on the fitness ball with your knees bent 90 degrees and hold a dumbbell in each hand.

Move your feet forward until your upper back and head are completely on the sphere. Lift your hips so that your torso is in a straight line.

Extend your arm to the ceiling, then bend your elbow to lower the dumbbell behind your head, and then straighten your arm.

After repeating this group of movements 15 times, resume standing posture.

Two-handed dumbbell rowing

Exercise site: shoulders, upper back and biceps brachii.

Stand with your feet apart and hip width apart, and hold two dumbbells in your right hand.

Step back with your right foot, bend your knees slightly, lean forward from above your hips, and put your left hand on your left leg.

The right arm extends slightly below the shoulder, and then bends the elbow to make the dumbbell paddle to the ribs; Then stretch.

Repeat this rowing action 12 times, hold the dumbbell with the other leg, and then repeat the above action.

Two-handed dumbbell rowing

Exercise site: shoulders, upper back and biceps brachii.

Stand with your feet apart and hip width apart, and hold two dumbbells in your right hand.

Step back with your right foot, bend your knees slightly, lean forward from above your hips, and put your left hand on your left leg.

The right arm extends slightly below the shoulder, and then bends the elbow to make the dumbbell paddle to the ribs; Then stretch.

Repeat this rowing action 12 times, hold the dumbbell with the other leg, and then repeat the above action.

Squat down and turn around

Exercise parts: shoulders, upper back, hips and legs.

Hold the dumbbell with both hands and stand with your feet shoulder width apart.

Squat down your hands and put the dumbbells on your chest, with your elbows open at your sides.

Dumbbell bend

Exercise site: upper back and biceps brachii

Stand with your feet shoulder width apart, knees slightly bent, dumbbells in both hands, arms in front of your thighs, palms up.

Raise your arm directly to the chest position in front of your body, keep your elbow still, bend your right hand to your right shoulder, and then stretch.

Repeat this action for 20 times with the left arm, and then bend it with the right arm.

In addition, the following fruits and vegetables are also thin-arm artifacts:

1, Apple:

Apple is rich in vitamin C, cellulose and pectin, which has a good lipid-lowering effect. It has a good effect on thin arms and thin lower body.

2. grapefruit:

Acidic substances in grapefruit can increase digestive juice, improve digestive function, eliminate fatigue and beautify skin. Grapefruit contains a lot of vitamin C and less sugar. Take one tablet a week, whether it's vitamin C supplementation or weight loss, it's good.

3. Mushrooms:

There are many benefits, you know. If the levels of serum cholesterol, triglycerides and low-density lipoprotein can be significantly reduced, regular consumption can relatively increase high-density lipoprotein in the body.

4. tomatoes:

Tomato contains lycopene, dietary fiber and pectin, which can reduce the intake of burning and improve gastrointestinal peristalsis. Also called tomatoes. Eat more tomatoes for dinner, the effect is good.

Chapter two: the method of dumbbell exercise arm.

First, sit on the dumbbell and bend and stretch with one arm

Sit on a stool with your legs slightly wider than your shoulders and your feet flat on the ground. Hold the dumbbell in your right hand and hang it downward, with your arm resting on the inner side of your right thigh, and then bend your forearm upward to drive the dumbbell to move in the shoulder direction, and then return to the starting position. After doing it 8- 12 times repeatedly, change your left hand.

Second, triceps extension in sitting position.

Sit on a stool with your legs slightly wider than your shoulders, your feet flat on the ground and your back straight. Hold one end of the dumbbell with both hands and lift it above your head so that the other end of the dumbbell hangs on the extension line of your spine. Tighten the abdominal muscles, slowly lower the dumbbell at the back of the body until the forearm touches the biceps, and then return to the starting position above the head. During exercise, the upper body should be stable.

Repeat 8- 12 times.

Third, sit on dumbbells and bend your wrists.

Sit on the stool with your legs slightly apart so that your knees are about 50 cm apart. Place your palms flat on the ground and hold a dumbbell in each hand. Lower your forearm forward, let it rest on your thigh, palm up, and your wrist naturally hangs in front of your knees.

Don't move other parts of your body, just use the strength of your wrist and try to hold the dumbbell in the direction of your body and roll it up. Then turn your wrist so that your palm is facing down, and try to roll your wrist towards your body. Return to the starting position.

Repeat 12- 15 times.

Fourth, the sitting posture raises the hammer to bend and stretch

Sitting on the edge of the stool, your feet are naturally separated and your feet are flat on the ground. Hold a dumbbell in each hand, naturally hanging on both sides of the body, palms inward. Keep your back straight, bend your arms, lift the dumbbell until your thumb is close to your shoulder, hold the dumbbell as tightly as possible and press it hard against your shoulder, then slowly put down the dumbbell, turn your wrist so that your palm faces back, and then repeat the lifting action.

Repeat 8- 12 times.

5. Lie on your back and cross your shoulders.

Lie on your back on an inclined backrest, hold a light dumbbell in your left hand and lift it over your head in the direction perpendicular to your body, with your palms inward and your right hand supported by your left arm. Then put down the dumbbell and make it close to the right shoulder-keep your wrist stable and don't turn or bend. Then return to the starting position.

Repeat 12 times and change hands.

6. Stand with your arms outstretched

Standing posture, the back is straight, the feet are naturally shoulder-width apart, dumbbells are hung on both sides of the thighs, and the palms are opposite. Keep your arms straight, slowly lift forward to eye level, and then separate left and right, pointing to 10 and 2 o'clock respectively. Slowly return to the starting position. Repeat.

Repeat 8- 12 times.