Adjustment action of upper arm anterior muscle

Feet shoulder-width apart, hold dumbbells with both hands, palms forward. The upper arm is fixed and the lower arm is raised. At this time, the attention is focused on the biceps brachii on the front side of the upper arm, and the muscles contract. Hands can be raised together or alternately.

Muscle adjustment of posterior side of upper arm

Action 1: Stand with your feet apart, hold dumbbells in both hands and hold them high above your head. Then, the forearm droops backwards and the upper arm stays close to your ear. Slowly extend the elbow until the arm is completely straight, and pay attention to the tightening of the triceps brachii. Move slowly and don't shake your body.

Action 2: separate your legs into lunges, hold the dumbbell with one hand and raise the other hand on your knees. Hold the dumbbell hand close to your body and lift it back as far as possible. The forearm droops naturally, slowly contracting the triceps brachii, and straightening the forearm backwards. Pay attention to the feeling of muscle contraction, pause for a second after being completely straightened, and then slowly let the forearm droop to the starting position.

Shoulder muscle adjustment

Action 1: Stand with your feet apart, hold the dumbbell with both hands, palms facing each other, elbows slightly bent, and the dumbbell is far away from your body. Use the elbow joint to drive the arm to rise to shoulder height on both sides, be careful not to shrug and experience the contraction of the deltoid muscle of the shoulder.

Action 2: Stand with your feet naturally apart, hold the dumbbell with both hands and put it straight forward on your chest. Bend the elbow of one arm so that the dumbbell falls to the inside of the elbow of the other arm. Alternate hands.

Special reminder:

1, the above actions are 20 times as a group, and only by doing 3 groups each time can the exercise effect be achieved.

Bottled mineral water can be used instead of dumbbells.

Yoga:

Action one

1, put your hands on your shoulders, take your shoulders as the center, and draw a circle in the air with your elbows from front to back.

2. Inhale in the upper semicircle and exhale in the lower semicircle. 3-6 times in a row.

3. Draw a circle in the opposite direction for 3-6 times in a row.

Arm fat reduction therapy

Massage nursing

Subcutaneous fat hypertrophy is not easy to eliminate. This stubborn subcutaneous fat can only be improved by massage and muscle training. Slim and symmetrical arms can start with basic massage, which can make fat cells operate to secrete hormones and promote subcutaneous fat softening.

The main technique: twisting.

1, Momo Nursing

After applying the emulsion, use five fingers to press and rub hard at the place where there is much fat under the skin. Around the elbow, this massage should be concentrated, which can make the front side of the arm firm and smooth.

Step 2 Knead and massage

Mainly grasp subcutaneous fat with your fingers. Starting from the center line of the inside and outside of the arm, make this a little painful. Keep the rhythm.

Step 3 grab massage

Carefully grasp the fat-rich area and rub it with your thumb. This is a firm and effective massage method. It is most suitable for places with thick subcutaneous fat such as the inside of the arm.

Step 4 twist massage

Grasp the thick subcutaneous fat with your fingertips, and then twist and massage. After each movement, pause and then repeat. This is an effective massage method to reduce fat hypertrophy.

Course of treatment: the whole course of treatment is done 20 times, twice a week.

Action 2

1. Keep your right arm straight, hold your right elbow with your left hand, inhale and stretch upward.

2. Exhale, stretch your arms backward, inhale and return to the right.

3. Breathe naturally. Bend your right elbow and put it on the back of your head. Your right hand naturally falls on the scapula. Keep your shoulders straight and look straight ahead for 5-8 seconds.

4, in the opposite direction once, left and right for a round, * * * two or three rounds.

Action 3

1, upright, with consciousness focused on the back muscles.

2. Inhale, turn right, put your right hand in front of your left hip and your left hand on your right shoulder.

3. Exhale, continue to turn around, face back, and breathe steadily for 6-8 seconds. Left and right are two rounds of * * *.

This set of yoga moves has the following effects:

Relax stiff shoulders, eliminate scapulohumeral periarthritis and shoulder pain, and promote the toughness of shoulder joints; Adjust posture, correct hunchback, and the shoulders are not straight; Relax, calm down and reduce stress.