1, daily thin arm movements
Turn your arm around.
1. Keep your hands straight left and right, palms down.
2. Turn your arm clockwise 30 times.
3。 Turn your arm counterclockwise 30 times.
Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible.
Standing against the wall
1. Stand with your feet together, about 1.5m away from the wall.
2. Stick your hands to the wall, palms down, fingertips up and arms straight.
3. Slowly press and exhale, pause for 3-5 seconds to get up, and inhale when you get up.
4. Repeat this action for 30 times.
Bending and stretching of arms behind the body
1. Sit in a chair with your hands akimbo.
2. Then move your hips to the ground with the strength of your arms, and then lift them to the chair surface.
3. Repeat the action for 30 times.
Hold with both hands empty
1. Hands straight forward, palms forward.
2. Make a fist hard, then stretch out five fingers hard and try to separate.
3. Repeat 50 times.
Two small moves of relaxing and thinning arms
First, the vertical rowing action of thin arm method
Exercise parts: shoulders, lower back, waist and abdomen.
Put your fists on your hips and palms toward yourself. Bend your elbow and lift it to the sides. The fist is in the armpit position, and the elbow is slightly higher than the fist. Pull your shoulders back, pull your upper back muscles back, push your elbows back as far as possible, and raise your fists to shoulder height. Finally, put down your hands and rest. Do it 25 times.
Second, chest compression and thin arm method
Exercise areas: chest, biceps and waist and abdomen.
Make a fist with both hands, put it vertically at your sides, and put your palms forward. Novices can keep their palms open. Keep your shoulders locked downward and backward, press your waist and abdomen, raise your hands forward to shoulder height, palm up, and press your little finger tightly. Squeeze your chest, then lower your arm. Do it 25 times.
The above is an introduction to thin arms. Do you understand through the above answers? Bian Xiao reminded: Although exercise is effective for losing weight, we must pay attention to safety.
2, slimming exercise
Lift your shoulders and tuck in your abdomen.
After stretching, you can take the pillow and lie on your back. Bend your knees and put your feet flat on the bed. Put your hands close to your hips and press the mattress. At this time, pay attention to tightening the abdomen and then raise the scapula. In this process, you should keep a complete breath, inhale and exhale, and put down your shoulders at the same time. Repeat 10 to 15 times. This action is very helpful for reducing abdomen.
Kick your legs and lift your hips.
After the above two actions, the upper body should be very warm. Don't ignore the movement of the lower body. Next, we should strengthen the blood circulation between the lower limbs and the heart.
Kicking action:
Face the ceiling, arms extended to both sides, palms down, knees bent. Then push your feet up and separate your toes. Then keep your knees straight for 20 seconds, and then slowly fall, remembering that the inner thighs are tightly pressed together. This action should stay for half a minute, then bend your knees close to your chest and repeat slowly 15 times.
Hip lifting action:
Lie on your back, bend your knees, put your knees together, separate your feet slightly larger than hip breadth, and put your arms straight (palms down) at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times. It is very effective for reducing fat and fat on waist and buttocks, strengthening muscle strength of waist and buttocks, and strengthening waist and kidney.
Twist the body
Sit by the bed, clench your fists with empty hands, keep your elbows bent and your back straight, lift your right knee and twist your right elbow to your right knee at the same time. Raise your arm again and hit the floor with the tip of your right foot. Repeat 15 times on the right, then repeat 15 times on the left. This action can effectively promote blood circulation in the legs.
Tiptoe heel
Feet are hip width apart and toes are forward. Then slowly stood on tiptoe and began to squat, feeling like sitting in a chair. Hold this position for 3 seconds. Repeat 10 times a day. Don't underestimate this action. Keep exercising every day, and the fat on your thighs will gradually decrease.
have a bath
After finishing the above actions, rest for 5- 10 minutes, and then take a simple shower, and your body will feel very comfortable. Moreover, when your body temperature rises, your metabolism will also accelerate, which will consume some calories. The optimum water temperature is 38-39℃.