1, thin arm movement
One-armed flying saucer
Put your left hand on your left hip, put your right fist on top of your left hand, palms inward. Shoulders should be tightened downward and backward. The elbow of the right hand is slightly bent, the left arm is raised to the right, the fist is slightly higher than the shoulder, and the palm is forward. Put down your right arm and return to the initial state. Do it 20 times, then change hands and repeat it 20 times.
Chest pressure
Make a fist with both hands, put it vertically at your sides, and put your palms forward. Beginners can keep their palms open, their shoulders locked downward and backward, and exert strength on their waist and abdomen. Raise your hands horizontally to shoulder height, palms up, and press your little finger tightly. Squeeze your chest, then lower your arm. Repeat this action for about 20 times.
Sitting weightlifter
Sit in a chair, keep your back straight, your arms droop naturally, hold the heavy objects (thick books and drink bottles filled with water) inward with your palms, slowly lift them to the level of your arms and shoulders, keep them for 3 seconds, and then slowly return to their original positions. This action can help you modify the lines of your shoulders and arms to make them look longer.
side compression
Make a fist with both hands, bend your elbows and raise your arms to your sides. Fist in underarm position, palm inward. Keep your elbows at shoulder height, just like carrying a broom, and slowly lower your forearm until it is perpendicular to the ground; Then the forearm continues to extend outward until the hands extend sideways and the palms are backward. Bend your elbow and return to your starting position. Do it 20 times.
The three groups have relaxed movements and slender arms.
the first group
Step 1: Take a standing posture, with your hands drooping naturally, your feet open to shoulder width, and prepare a towel.
Step2: Fold the towel in half and grasp both ends with both hands.
Step 3: Stretch your hands upward, then move to the right, bend your elbow, pull with your right hand, and pull your left hand to make the muscles inside your left arm feel tight, and then return to the straight action.
Step 4: Move your hands to the left, bend your elbows, pull your left hand hard, and pull your right hand over, so that the muscles inside your right arm feel tight, and then return to the straight action.
Step 5: You can do it interactively for 4 times.
the second group
Step 1: Make a fist with both hands, put it vertically at your sides, and put your palms forward. Novices can keep their palms open.
Step2: Keep the shoulders locked downward and backward, and exert force on the waist and abdomen. Raise your hands forward to shoulder height, palms up, and press your little finger tightly. Squeeze your chest, then lower your arm. Do it 25 times.
This little gesture can exercise the chest, biceps and waist and abdomen well.
Third groups
Step 1: Hold the book in your left hand, hold it up, and hold it in your right hand.
Step 2: Bend your left hand backward, take a deep breath and hold it for 20 seconds.
Step 3: While exhaling, slowly lift your left hand to a horizontal line, and repeat the action with your left and right hands 10 times.
2. How to exercise the flabby lower abdomen?
Lack of exercise and severe abdominal weakness
Many people sit in front of the computer and work all day, and there are few opportunities for exercise. Over time, the muscles such as femoral joint, inner thigh and buttocks gradually relax, and the opportunities for abdominal exercise connected with them decrease, and the deep muscles become weak, resulting in obvious protrusion of the lower abdomen.
Moreover, muscles that have not exercised for a long time are prone to "early frost", and muscles are gradually surrounded by new fat, just like pork belly. Even if you have six abdominal muscles, it will become a mass of fat on your stomach.
What is abdominal muscle depth?
When it comes to abdominal muscles, the first thing you may think of is the six high and low muscles on Mr. Bodybuilder's stomach.
But what is the difference between "abdominal muscle depth" and abdominal muscles that affect the relaxation and protrusion of the lower abdomen?
Center of abdomen, up and down direction of rectus abdominis; On both sides of rectus abdominis are oblique abdominis. Rectus abdominis and oblique abdominis are called "superficial abdominis". Abdominal oblique muscle covers the waist and can contract the abdomen through exercise. But in fact, many people can't effectively contract the lower abdomen even if they exercise the abdominal oblique muscle. This is because only the muscles on the outside of the abdomen are exercised, and the inside of the abdomen is still loose.
Abdominal deep muscle is psoas major muscle, which is located on the inside of abdomen longitudinally, but it can't be seen directly from the outside of abdomen, but it is two very important muscles of abdomen. The psoas major muscle is located in the back near the waist and connected with the thigh. Without the tensile support of psoas major, the back bone and pelvis can not be fixed above the thigh.
Simply put, the big psoas is as important as the mast that supports the ship. If the psoas major muscle is weak and cannot support the back bone and pelvis, the back bone and pelvis may lean backwards. Just like when the mast is bent, the sail can't stand up, and when the back bone is bent, the abdomen will sag due to insufficient tension. Therefore, it is very important to exercise deep abdominal muscles!
Breaking the abdomen is a necessary skill: lifting the legs and tightening the abdominal muscles.
Step 1 Take a paper box and stand upright on the ground, standing on the right side of the paper box with your feet parallel to your shoulders.
Step2 put your hands on your hips, lift your right foot, and raise your knees close to your waist.
After crossing the carton, put down your right foot. Be careful not to kick the carton down.
Lift your left foot and walk to the right of the tissue box.
Step5 Put down your left foot and complete 1 turn. Start the next round with your left foot and repeat steps 2-5.
You may wonder whether such a simple action is effective? But these movements can really exercise the muscles of the waist, buttocks and abdomen.
When standing on one foot, the trunk muscles, including the abdomen, will exert their strength to stabilize the body. The main muscle of the psoas (iliopsoas) will be used to lift the thigh. When you lift your legs, the psoas major muscle will have a great movement, and the abdominal muscles can also move with it.
Leg lifts and abdominal muscles can be practiced at home without expensive fitness equipment. As long as you take out 3 minutes every day, you can find that your loose stomach is getting tighter every day, and the curves of your waist, buttocks and abdomen are getting more and more beautiful!
Tips: I believe you also want to have a charming waist, so practice according to the thin waist method introduced above, and you can easily become a small waist!