1 push-ups

First, lie on the ground with your hands shoulder-width apart, and feel like doing push-ups. Then bend your elbows to move your body center to the right, then move your body center back to the middle, then to the left, and repeat the above actions.

Pay attention to keep exercising for about 5 minutes at a time. This exercise can effectively exercise the muscles of the whole arm, help accelerate blood circulation and promote fat burning.

2, triceps brachii extension

First of all, keep your body standing naturally, hold your head up and chest out, hold the dumbbell in your right hand, put your arm next to your ear, and hold your right hand in your left hand for support. Then, continue to inhale, slowly bend the elbow joint of your right hand, and slowly lower the dumbbell to the back of your head, with the joint at a right angle of 90 degrees. Finally, straighten your arm.

Pay attention to keep the elbow slightly flexed, do 15 times with one arm, and then do 3-4 groups with the other arm every day. This exercise can effectively exercise the triceps brachii, thus tightening the arm muscles and achieving the purpose of slimming the arm.

3, the load swing arm movement

First, stand up straight, holding a book with a certain weight in both hands, then hold the book on your chest, tighten your elbows and get close to your sides, then lower your arms to your thighs, then raise them to shoulder height, and bend your arms inward, then resume your standing posture, repeat this action for 30 seconds, and then take a deep breath for 30 seconds to relax.

4, dumb ling backward movement

Take a bottle filled with water or sand, bend your upper body forward, support the front end of the chair with one hand, and lift and fix the movable arm. Elbow straight back, parallel to the ground; Repeat the action 15 to 20 times, 2 to 3 cycles. Note: keep your elbows up, tuck in your abdomen and don't shake your body.

5. Draw a circle inside and outside your arm.

First, straighten your hands forward, then turn your arms to circle outward 20 times, and then circle inward 20 times. Be careful not to draw the circle too big, and use the strength of your arm instead of your palm.

Step 6 do arm exercises

First, open your hands and grasp the single pole, pay attention to the width and shoulder width, and at the same time, put your feet together and lean forward slightly. Then look ahead, bend your arms, stand on tiptoe, and keep your body straight. Then, increase the amount of breathing and slowly bring your chest close to the iron. Do it five times a day for two minutes each time, and you will find that your arms will soon lose weight.

7. One-arm stretch

First, press your arm on the pillow on the floor, then straighten your legs backwards to make your body in a straight line, and then extend your right arm to the right, skim the floor and lift it up. After a short pause, put down your arm and return to the initial position, paying attention to keeping your body as straight as possible during the whole process. Finally, lift your arm forward, parallel to the floor, then lift it upward, return to the initial action, and keep it for 30 seconds.

8, towel fuck

Feet shoulder-width apart, hands straight behind your back. Hold both ends of the scarf with both hands, hold your chest and abdomen, take a deep breath, keep your posture for 5 to 10 seconds, and repeat the action 20 times a day as a group. You can do 3 groups.

Extended data:

Arm fat food:

1, onion: contains prostaglandin A, which has the functions of relaxing blood vessels and lowering blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.

2. Apple: Because it is rich in pectin, cellulose, vitamin C and so on. , has a very good lipid-lowering effect.

3, grapefruit: the acidic substances of grapefruit can help increase digestive juice, promote digestive function, eliminate fatigue and beautify the skin. Grapefruit is rich in vitamin C and low in sugar.

4. Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

5, mushrooms: can significantly reduce serum cholesterol, triglycerides and low-density lipoprotein levels, often eaten, can make the body's high-density lipoprotein have a relatively increasing trend.

6, wax gourd: regular consumption of wax gourd can remove excess fat and water in the body and play a role in losing weight.

7. Carrots: rich in calcium pectate, which is discharged after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.

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