In other words, you can't 1.6 m, 140 kg, and then keep doing local thin arm movements and swinging dumbbells, and your arm will become a thin bamboo pole. Perhaps, after a period of exercise, your arm muscles are more developed, and with rich fat, your arm looks stronger.

Exercise is divided into aerobic metabolism and anaerobic metabolism.

When doing anaerobic metabolism, we use glycogen in muscle, while aerobic metabolism uses sugar, fat, protein and so on. Of course, aerobic metabolism and anaerobic metabolism coexist in an exercise process, but the difference is which is the main one. In some short-distance sports that need explosive power, anaerobic metabolism is the main thing. However, aerobic metabolism is the main thing that needs endurance for long-distance exercise. This is what we usually call aerobic exercise and anaerobic exercise.

It can be seen that we need to do aerobic exercise to reduce the proportion of body fat.

Many fitness experts have emphasized that aerobic exercise should be strong enough to be effective. Why emphasize the intensity of exercise? Because the intensity of exercise is related to oxygen consumption, and oxygen consumption is related to the amount of fat consumed.

The most intuitive and simple way to judge exercise intensity is heart rate. In aerobic exercise, the faster the heart rate, the greater the oxygen consumption and the greater the exercise intensity. According to my experience, it is not enough to simply swing your arms to reach the heart rate of 125- 135. You lift the dumbbell 10 minute, and your arm is weak, but the degree of heart rate increase is not as good as running 10 minute or doing elliptical machine 10 minute.

Therefore, because of the fat, the arm is thick, and if you want the arm to be absolutely thin, you must first do aerobic exercise, consume enough fat, and reduce the proportion of body fat, so that the arm is naturally thinner than before.

I don't know if you've noticed that even thin girls, some people still have "bye-bye meat". Even if the arm shakes, the flesh of the arm will still shake obviously. Because some people are thin, but their body fat ratio is high and their muscle ratio is small. At this time, you can do some local exercise to improve this situation.

The arm is slack, mainly concentrated on the back of the arm, as shown in the following figure:

It's too complicated to practice outside and inside. Anyway, the main function of triceps is to straighten the elbow joint or droop the forearm during contraction; When relaxing, bend your elbow. In other words, if you want to exercise this muscle, you must do something to straighten your arm.

Generally speaking, the effect of lifting dumbbells on triceps brachii is not obvious, but it is quite obvious on biceps brachii. It is easy to have a thick muscle bulge in the front of the arm. Why? Because of the direction of the force. When lifting dumbbells, the initial action is that the arm is naturally vertical, and then the elbow joint is bent. At this time, the triceps brachii is in a relaxed state, which has a little effect, but it has not been effectively exercised.

For many people, especially girls, it is easy to lie down and difficult to hold up. The reason is not only the lack of core strength, but also the lack of triceps brachii strength. When the triceps contract tightly, the arm will straighten (that is, hold up). If the strength is insufficient, you can only lie down and can't support it. Therefore, kneeling push-ups not only reduce the difficulty compared with ordinary push-ups, but also have a very good exercise effect on the muscles behind the arms. However, remember to straighten your arms completely for better results.

You can tell by the name that this action is to exercise triceps. When you bend your elbow, you can relax a little and focus on your legs. When the body rises and the hands are straight, the center of gravity is slightly backward and the strength is concentrated on the arms.

When you do this action, you should pay attention to keeping balance. Don't look for a chair cabinet that is too short. The height should be suitable for yourself. When squatting, the thighs can be parallel to the ground. Of course, don't push too hard, and keep your head forward and don't twist your neck, otherwise you will get hurt easily.

Finally, summarize a thin arm plan:

Friends who are overweight and have a high proportion of body fat should try to do aerobic exercise at least three times a week and do three groups a day. Each group has 12 knee push-ups and leg flexion, which supports three-head flexion and extension.

The first plan, I feel a little less movement, and the other training plan is also great:

Action summary:

Action essentials: tighten your arms and put your hips down as much as possible;

Action essentials: the trunk leans forward, the big arm extends backward parallel to the ground, and the small arm naturally descends vertically to the ground. Hold the weight, connect the forearm with the strength of the big arm, throw the weight backward to reach the position of the big arm and the forearm in the same line, then slowly lower the weight to the original position, and change hands after finishing a group.

The core action must be repeated!

Action essentials: Hold the heavy object in your hand, open your hands and cross your arms, and use the shoulder strength to put the slightly higher heavy object back in place.

Action essentials: sit with your back straight, hold the weight with your shoulders open and push it up.

Action essentials: lean forward, hold the weight with both hands, lift the weight with the strength of the back and shoulders, and open the chest.

Action essentials: put the weight under the back of the head, try to keep the big arm up, and use the strength of triceps to lift the weight to the highest point and keep it vertical.

Action essentials: Girls can choose the weight of 5lb or 10lb, and make a set every day or every other day, which has a great repair effect on the curve of girls' arms and is also conducive to burning the worship meat accumulated in their arms.

Action essentials: in the process of descending, the elbow joint is opened backwards, not to the sides.

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The effect of P.S. sports is subjective, so we should take its essence and discard its dross.

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