Many fairies are afraid to wear shorts, short sleeves and beautiful fairy skirts. Because I am in poor health, my legs are not thick, and there is a lot of loose fat on my arms. There are many reasons for the fat and muscle relaxation on the arm, such as neglecting the strength training of the arm because the fat on the arm is lost too quickly, and also because we will become relaxed with age.

It is not easy to shape the perfect arm line. We need long-term persistent training to achieve our goals. Don't always think about surprises, just exercise for a month or two. This is a long process.

None of us want to see the fat on our arms as soon as we lift them. In order to solve this phenomenon, we need to train our arms to grow muscles. In the process of training, we can use a pair of dumbbells to train, and at home, we can also use a pair of water bottles to do it. Here are four tips for you to solve your arm relaxation problem with a water bottle at home.

The first action: half squat

The distance between feet 10 cm, and the back cannot be bent. Hold the water bottle or dumbbell with both hands, bend the elbow joint so that the forearm is parallel to the ground, and sit back in a crouching or crouching state. One arm stretches forward and the other arm stretches backward until the two arms are in a line and the hands are parallel to the ground. After two seconds, they will be recovered, and then the arms will be exchanged and stretched.

The second action: supine.

Lie on your back on the yoga mat with your legs up until your thighs are perpendicular to the ground and your knees can bend slightly. Hold the water bottle with both hands and put it at your sides. Put your big arm on the ground at shoulder height, and push your hands up until your arms are straight. At this time, both hands are directly above the chest, and they will be restored after staying for 2 seconds.

The third action: kneel down.

Lie on your back with your knees bent and your feet on the ground. Your shoulders and head support your whole body. Your back and hips stand in a straight line. Put the water bottle on your lap with both hands, then move it up to the top of your head and touch the ground. After reaching the apex, stay for 2 seconds to recover.

The fourth action (action as above, variant):

The feet are slightly wider than the shoulders, and the back cannot be bent. Hold the water bottle with both hands, naturally put it at your sides, and bend your knees into a semi-squat state. In the process of squatting, open your arms to both sides of your body until they are parallel to the ground with your shoulders, then bend your elbow and your forearm is parallel to the ground, and then push up until the whole arm is straight and reaches its peak, and stay for 2 seconds. Then slowly put down your arms and stand slowly on your lower body.

Warm up properly before doing these actions. 15 One group can do three groups at a time. After finishing a group, you should have a proper rest before practice and do stretching exercises after exercise.