Push forward with your hands crossed until your arms are completely straight and your palms are forward, and keep still for 4-8 seconds. Turn your hand around and take it back. Do it 10-20 times.

2, improve the internal relaxation of the arm

Cross your hands behind your head, start to straighten your arms, keep your palms up for 4-8 seconds, relax and contract, and do 5- 10 times. Train uncommon muscles and correct posture at the same time.

3. Tighten your arms and shoulders.

Put one hand on the other shoulder and press it vertically, and the pressed shoulder will lift up forcibly, 5 seconds left and right, and do it 5 times.

4. Enhance the flexibility of the shoulders and tighten the arms and forearms.

Bend your arm behind your head, hold your left wrist with your right hand, and try to pull your left hand toward your right shoulder for 4-8 seconds. * * * Do it 5- 10 times.

A: Stand against the wall.

1.

Stand with your feet together, about1.5m away from the wall;

2.

Hands against the wall, palms down, palms facing each other, arms straight;

3.

The body slowly presses down, exhales while pressing, pauses for 3-5 seconds, then gets up, and inhales when getting up;

4.

Repeat this action 30~50 times.

B: Turn your arm around.

1.

Hands straight left and right, palms down;

2.

Turn your arm clockwise 50 times;

3.

Turn your arm counterclockwise 50 times.

Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible.

Second,

Dumbbell exercise (choose one every day)

This kind of exercise can strengthen the flabby arm muscles and make the slimming effect better.

A: Please raise your hand.

1.

Stand with your legs, hold the dumbbell with both hands and lift it from your chest to your head for about 5 seconds;

2.

Hands slowly hang down from the top of your head to your chest;

3.

Slowly lift your hands from your chest down and back to the limit and stay for 3~5 seconds;

4.

Repeat this action for 5~ 10 times.

B: chest expansion exercise

1.

Stand with legs and hold dumbbells with both hands;

2.

Open your arms to both sides (exhale) and close them (inhale), and so on 10~ 15 times.

Note: when doing this exercise, you should move the dumbbell slowly, so the effect will be very poor soon.

Third,

Bath massage

After the exercise, you need to relax quickly, otherwise it is easy to produce magnificent muscles in your arms. Bath massage can soften the curve of the arm and make the arm feel stronger.

1.

Sitting in a warm bathtub, let the body slightly warm;

2.

Apply bath salts to your arms;

3.

Massage the arm from bottom to top in a spiral way;

4.

Then relax your arms by kneading after exercise.

Note: after applying bath salt, let it stay on the arm for 3~5 minutes before starting massage, otherwise it will not help sweating. If you feel that it hurts to massage directly on your arm with bath salt, you can add some lotion or bath cream to the bath salt.

This method can make the arm lines more beautiful.

1, exercise the inner arm to make it strong.

Hands crossed, thumbs down, arms extended forward.

After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds.

Slowly for about 10~20 times.

2. Make your arms nervous.

Massage your shoulders with one hand, shrug your shoulders all the time, and press your hands down.

Tension training of the inner muscles of both arms, especially the pressed hand.

About 5 seconds, * * * 5 times.

3. Improve the relaxation of the inner arm

Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax.

Train uncommon muscles and correct posture at the same time.

* * * 5~ 10.

In muscle training, there are swimming, push-ups and other movements, as well as extended static movements.

(usu of a woman) slender waist

The first trick: abdominal exercise

Action:

Lie on the ground and straighten your feet, then lift them up and put them back. Don't touch the ground. Repeat 15 times. Three or four times a day, each time 15 times.

The second measure: sit-ups to practice positive abdominal muscles.

Action:

Bend your knees 60 degrees and pad your feet with a pillow. Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.

The third measure: take a deep breath and practice the lateral abdominal muscles.

Action:

1. Relax all over, inhale a lot of air through your nose, and then exhale slowly through your mouth. Hold your breath after spitting out about 70%.

2. Shrink the lower abdomen, and the gas rises above the chest, and then bulge the abdomen to lower the gas to the abdomen.

3. Lift the breath to the chest, then lower it to the abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

The fourth measure: turn around and practice the internal and external oblique muscles.

Action:

Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.

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