An important reason for arm thickening is closely related to people's standing posture and sitting posture. If you bend over or your back is not straight enough, the muscles of your arm will be in a relaxed state, and fat accumulation will easily thicken after a long time. Then, let me share the thin arm yoga pose for you. Welcome to read and browse.

Sitting posture thin arm exercise

Lie on the mat with your knees bent. While inhaling, straighten your hands, put your fingers together and cross your elbows. Adjust your breathing and relax. Exhale slowly, bend your elbows, and make your upper arm droop in the direction of your face until your upper arm is parallel to your face. Hold this position 15 second, repeat the action for 3-5 times, then exchange arms and repeat the action.

Exhale slowly, bend your elbow, make your upper arm fall in the direction of your face until it is parallel to your face, and then push your arm forward with the strength of your arms and shoulders. Sit cross-legged on the mat, bend your knees with your left foot, gently press your right leg, straighten your upper body, put your left hand down, touch the ground with your palm, and lift your right hand straight.

While inhaling slowly, bend your right arm, lift your left hand, press your right elbow with your palm, and breathe naturally. Hold this position 10- 15 seconds. Keep your right hand unchanged, bend your left elbow backwards, pull your fingers with both hands, and press your right hand with your left hand. Breathe naturally and keep this posture 10- 15 seconds.

Kneeling and thin arm exercises

Kneel on the floor, palms up vertically, elbows and shoulders on the same vertical line, the distance between hips and knees as shown in the figure, focus on the abdomen, tuck in the abdomen, and (inhale) get ready to start.

(Exhale) Bend your elbows, keep your chest and abdomen away from the floor, keep your posture, exhale slowly, and then inhale. When exhaling, make the chest and abdomen float upwards, and slowly put it down after exhaling. (Exhale) Return your elbows and upper body to their original positions.

Cross palms

① Cross hybridization type

Sit up straight, keep your upper body straight, put your hands naturally, inhale deeply, straighten your arms up and put your hands together, press the inside of your arms against your ears, exhale, keep your arms still, and press and stretch your body to your sides. Be careful not to lean forward when you stretch your body to your sides.

② backcross type

Sit up straight, breathe naturally, keep your upper body straight, put your arms behind your back and fold your fingertips down. Turn your palm until your fingertips are facing up. You'd better put your shoulders away.

Extension arm type

(1) Chair arm type.

Sit up straight, with your upper body straight, your arms straight forward horizontally, your hands behind your back, and your palms outward. Keep your hands moving, inhale, move your arms up perpendicular to the ground, push your palms up and exhale. When the arms are upright, pay attention to the upper limbs, and the whole upper body feels pulled up.

② backward extension type

Sit up straight, keep your upper body straight, and hang down your arms and make a fist behind your back. Inhale, put your hands behind your back as much as possible, and exhale. Make sure there is enough space in the back when doing this action. You can also lean forward and sit in the back of the chair.

(3) Stretching arm movement

Hold the dumbbell with both hands, swing your shoulders backwards and stretch your arms backwards for 8 seconds. Lift your right hand straight forward, bend your left hand, buckle your right hand and deflect your head to the right for 8 seconds.

Horizontal lifting type

① One-arm horizontal lifting type

Hold dumbbells in both hands, take a big step forward with your left leg and straighten your right leg backwards. Raise your right hand horizontally to the right, parallel to your shoulders. Repeat 12 times, and then switch sides.

② Front horizontal lifting type

Standing posture, feet open shoulder width, knees slightly bent, hands holding dumbbells, fist heart forward. Raise your hands until your waist, abdomen and forearms are parallel to the ground. Repeat 10 times.

make/close a fist

Raise your fist.

Hold the dumbbell with both hands, raise your hands above your head, slowly twist your wrists outward, and turn your head to the right. Repeat 4 times.

② Twist fist type

Hold dumbbells in both hands, raise them straight and flat, and face each other with fists. Slowly twist your wrist outward until your fist is down, and stay for 8 seconds.

Upward lifting type

(1) fist with elbow upward.

Hold the dumbbell with both hands, clamp the dumbbell and bend your elbow on your chest. Lift your elbow and inhale. Repeat 8 times.

(2) Double elbow lifting type

Hold the dumbbell with both hands, palms up, and put it at the front of the waist. Bend the elbow upward until the arm muscles are clamped. Repeat 8 times.

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