1, the movement of thin arms
1, arm massage
Massage can promote lymphatic circulation and lose weight, and arm massage can also thin the arm.
(1) Put the slimming product on the obese part of the arm and gently rub it on the watery obese part.
(2) Then push down along the direction of venous reflux. Collagen fiber is affected by arm relaxation and needs to be drained first.
(3) Increase the flow and massage again.
Step 2 lift dumbbells
Dumbbell is the simplest way to thin arms, which can not only thin arms but also play a fitness role. If there is no dumbbell, you can make it with a big mineral water bottle filled with water.
(1) One hand is a mineral water bottle, and both hands should be completely above your head, and your arms should be attached to your ears.
(2) Hold on for a few seconds and put it down. Do it 20 times per round and do it three times a day.
3. Flexion and extension of the standing arm
How to thin your arms the fastest, your legs can be close together, and you can stand back and forth. Hold the barbell piece with both hands, straighten it, cling to the ear, bend the elbow forward, and return to the initial action at about 90 degrees.
4. Hold your arms high.
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.
5, kneeling posture, arm flexion and extension
Kneel your legs back and forth, your body is flush with the ground, with one hand on the ground, your other thumb passing through the barbell, your elbow touching your body, straighten your arm and return to the initial action.
6, supine arm flexion and extension
Lie on your back. Palm outward, hold the bar with both hands, the width is the same as the natural width of the arm and then lift it horizontally, that is, the width is the same as the width of the inside of the shoulder. Lift the barbell to the top of your head, about one punch from the top of your head, and return to the initial position.
7, circle movement
(1) Stand up straight, spread your feet about shoulder width, spread your arms to your sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
(2) Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
(3) Don't draw the circle too big, so as not to hurt the joints of the shoulders.
8, triceps brachii stretching exercises
This exercise can exercise biceps brachii, which is a little more complicated, but the effect is better.
(1) Keep your body standing naturally, hold your head up and chest out, hold the dumbbell arm against your ear with your right hand, and hold your right hand for support.
(2) Keep inhaling, bend the elbow joint of the right hand slowly, and the dumbbell slowly hangs over the back of the head, and the joint is at a right angle of 90 degrees.
(3) Straighten your arm up again and keep your elbow slightly flexed.
(4) Do 15 times with one arm, then practice with the other arm, and do 3-4 groups every day.
9. Chair practice
(1) Sit in a chair, take a mineral water bottle filled with water in each hand, stretch your arms and lift at a constant speed, and do it for forty times until your arms feel sore.
(2) Sit in a chair, hold your chest and abdomen, bend your left arm backward, stick your palm on your right scapula as far as possible, press your left elbow with your right hand, switch sides after five seconds, and repeat for 50 times. This action can effectively exercise the inside and back of the upper arm and gradually reduce fat.
(3) Sit in a chair, put your hands flat on your chest, hook one hand with the other (left and right hands are interchangeable), then pull your hands in the opposite direction for 20 seconds, and repeat 10 times.
10, fur seal variant exercise
Keep your back straight on the mat and take a deep breath. Bend the left leg, keep the heel of the left leg close to the perineum, and pull the right leg back as straight as possible. Bend your right leg upward and grab your right foot plate with both hands. Then inhale and push the right foot board outward at the same time. Exhale again until your right arm feels stretched and taut. Then stay for 5 seconds and take a deep breath. The pose of the model is not quite right, but the action is probably put out. I hope everyone can carefully observe the feeling of arm tension during the process.
1 1 push-ups
You need to forget the push-ups that physical education class learned in high school and use the methods that are taught to you now.
15- 20 times in each group, with at least 2-3 groups each time. (The following other trainings are the same. )
If necessary, you can use improved push-ups (knees apart) to do your feet.
(1) It's best to practice in front of the mirror, so as to check the accuracy of the action. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.
(2) Use triceps brachii to assist with push-ups to ensure that you can feel their strength when lifting and squatting. Your body must be tight from shoulder to toe and parallel to the ground.
12, opposite arm.
(1) Stand at attention, fingers clasped, palms facing each other, arms raised to your chest.
(2) Use the strength of the arm to pull the right arm to the left, keep this posture when reaching the limit 15 seconds, and then slowly return to the original posture. Repeat the above actions by hand until the arm feels tired. This action can stretch the arm and make the muscles tighter, thus achieving the effect of slimming the arm.
13, practice elbow and shoulder movements in turn.
Starting position: one arm spreads like a wing.
Materials: a pair of dumbbells weighing 5-8 kg and a yoga mat.
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. Step forward with your left foot, put your right foot straight behind your back, put your left hand on your thigh, and lift your right hand horizontally from your hips to your shoulders until your arms are parallel to your shoulders and your elbows are slightly bent downward. Do 12 times in a row, and then change direction.
14, shrug exercise
Women who sit in an office for a long time are best suited to practice shrugging. In the process of sitting, the shoulders will unconsciously lift up, forming pressure. In addition, women like shoulder bags, and some women's bag are big and heavy, which is very harmful to shoulders. So practicing shrugging can not only relieve the pressure on the shoulders, but also keep the arms in a natural balance.
15, bend over to practice
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. The palm of your right hand is up, and your left hand is close to your side. Step forward with your left leg, bend your knees 90 degrees, bend your right arm, and lift the dumbbell to shoulder height. Return to the initial action and repeat six times on the other side.
16, moving in opposite directions
(1) Stand at attention, stand up straight, make fists with both hands and raise them to shoulder height.
2. Thin arm yoga movements
Action one
1, lying flat on the yoga blanket, hands open, legs together, knees bent, heels and knees close behind you.
2. Knee close to chest, repeat 10 times. Can play the role of thin abdomen and waist, but also exercise the muscles of the legs, so that your lower body is more curved.
Action 2
1, lie on your back on the yoga carpet, bend your left leg and knees, straighten your right leg, and put your hands behind your head.
2, elbow forward force, upper body off the ground as far as possible, abdomen do 10 times. It can exercise the arm muscles well and play the role of thin abdomen.
Action 3
1, put your head in your hands, hang your head down, and bend your knees with your left leg.
2. Lift the right leg straight, as close as possible to the head, keep the left leg bent, keep the sole off the ground, and push the rectus abdominis. This yoga action can play the role of thin abdomen, suitable for obese MM in the lower body.
Action four
1. Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.
2, with breathing, up and down are controlled at a constant speed. At first, you can use 10 to make 3 groups. After a certain foundation, you can use 1 to do 20~50 groups, and then do 3~5 groups as needed.
Summer is the season of short sleeves, and it's time for women to show their figure. Maybe you are well-proportioned, but the "rat meat" tail with two arms is too big to fall off? Below, introduce 16 kinds of thin arm movements, stick to it and effectively get rid of "mouse meat"!
1, arm massage
Massage can promote lymphatic circulation and lose weight, and arm massage can also thin the arm.
(1) Put the slimming product on the obese part of the arm and gently rub it on the watery obese part.
(2) Then push down along the direction of venous reflux. Collagen fiber is affected by arm relaxation and needs to be drained first.
(3) Increase the flow and massage again.
Step 2 lift dumbbells
Dumbbell is the simplest way to thin arms, which can not only thin arms but also play a fitness role. If there is no dumbbell, you can make it with a big mineral water bottle filled with water.
(1) One hand is a mineral water bottle, and both hands should be completely above your head, and your arms should be attached to your ears.
(2) Hold on for a few seconds and put it down. Do it 20 times per round and do it three times a day.
3. Flexion and extension of the standing arm
How to thin your arms the fastest, your legs can be close together, and you can stand back and forth. Hold the barbell piece with both hands, straighten it, cling to the ear, bend the elbow forward, and return to the initial action at about 90 degrees.
4. Hold your arms high.
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.
5, kneeling posture, arm flexion and extension
Kneel your legs back and forth, your body is flush with the ground, with one hand on the ground, your other thumb passing through the barbell, your elbow touching your body, straighten your arm and return to the initial action.
6, supine arm flexion and extension
Lie on your back. Palm outward, hold the bar with both hands, the width is the same as the natural width of the arm and then lift it horizontally, that is, the width is the same as the width of the inside of the shoulder. Lift the barbell to the top of your head, about one punch from the top of your head, and return to the initial position.
7, circle movement
(1) Stand up straight, spread your feet about shoulder width, spread your arms to your sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
(2) Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
(3) Don't draw the circle too big, so as not to hurt the joints of the shoulders.
8, triceps brachii stretching exercises
This exercise can exercise biceps brachii, which is a little more complicated, but the effect is better.
(1) Keep your body standing naturally, hold your head up and chest out, hold the dumbbell arm against your ear with your right hand, and hold your right hand for support.
(2) Keep inhaling, bend the elbow joint of the right hand slowly, and the dumbbell slowly hangs over the back of the head, and the joint is at a right angle of 90 degrees.
(3) Straighten your arm up again and keep your elbow slightly flexed.
(4) Do 15 times with one arm, then practice with the other arm, and do 3-4 groups every day.
9. Chair practice
(1) Sit in a chair, take a mineral water bottle filled with water in each hand, stretch your arms and lift at a constant speed, and do it for forty times until your arms feel sore.
(2) Sit in a chair, hold your chest and abdomen, bend your left arm backward, stick your palm on your right scapula as far as possible, press your left elbow with your right hand, switch sides after five seconds, and repeat for 50 times. This action can effectively exercise the inside and back of the upper arm and gradually reduce fat.
(3) Sit in a chair, put your hands flat on your chest, hook one hand with the other (left and right hands are interchangeable), then pull your hands in the opposite direction for 20 seconds, and repeat 10 times.
10, fur seal variant exercise
Keep your back straight on the mat and take a deep breath. Bend the left leg, keep the heel of the left leg close to the perineum, and pull the right leg back as straight as possible. Bend your right leg upward and grab your right foot plate with both hands. Then inhale and push the right foot board outward at the same time. Exhale again until your right arm feels stretched and taut. Then stay for 5 seconds and take a deep breath. The pose of the model is not quite right, but the action is probably put out. I hope everyone can carefully observe the feeling of arm tension during the process.
1 1 push-ups
You need to forget the push-ups that physical education class learned in high school and use the methods that are taught to you now.
15- 20 times in each group, with at least 2-3 groups each time. (The following other trainings are the same. )
If necessary, you can use improved push-ups (knees apart) to do your feet.
(1) It's best to practice in front of the mirror, so as to check the accuracy of the action. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.
(2) Use triceps brachii to assist with push-ups to ensure that you can feel their strength when lifting and squatting. Your body must be tight from shoulder to toe and parallel to the ground.
12, opposite arm.
(1) Stand at attention, fingers clasped, palms facing each other, arms raised to your chest.
(2) Use the strength of the arm to pull the right arm to the left, keep this posture when reaching the limit 15 seconds, and then slowly return to the original posture. Repeat the above actions by hand until the arm feels tired. This action can stretch the arm and make the muscles tighter, thus achieving the effect of slimming the arm.
13, practice elbow and shoulder movements in turn.
Starting position: one arm spreads like a wing.
Materials: a pair of dumbbells weighing 5-8 kg and a yoga mat.
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. Step forward with your left foot, put your right foot straight behind your back, put your left hand on your thigh, and lift your right hand horizontally from your hips to your shoulders until your arms are parallel to your shoulders and your elbows are slightly bent downward. Do 12 times in a row, and then change direction.
14, shrug exercise
Women who sit in an office for a long time are best suited to practice shrugging. In the process of sitting, the shoulders will unconsciously lift up, forming pressure. In addition, women like shoulder bags, and some women's bag are big and heavy, which is very harmful to shoulders. So practicing shrugging can not only relieve the pressure on the shoulders, but also keep the arms in a natural balance.
15, bend over to practice
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. The palm of your right hand is up, and your left hand is close to your side. Step forward with your left leg, bend your knees 90 degrees, bend your right arm, and lift the dumbbell to shoulder height. Return to the initial action and repeat six times on the other side.
16, swinging towards each other
(1) Stand at attention, stand up straight, make fists with both hands and raise them to shoulder height.
(2) Use the strength of the arm to swing the arm left and right in the opposite direction, keep this posture for a while when reaching the limit, and practice this action repeatedly until the arm feels tired. This exercise can strengthen the muscles of the arm and make the arm more beautiful. Regular practice will give you charming thin arms.