As soon as people gain weight, their arms and shoulders will become wider and thicker, and women with wide shoulders and thick arms will lose their femininity no matter how beautiful they are. Next, Xiumei teaches you a set of thin arm exercises to keep you away from the troubles of thick arms and have slender arms.
No.65438 +0 mineral water thin arm
Entry props: a bottle of mineral water.
Practice location: office
Basic operation:
1. Hold a small bottle of mineral water in one hand, straighten it forward, then lift it up and stick it to your ear, and swing your arm back as far as possible for 4-5 times.
2. Move forward slowly and repeat this action 15 times.
3. Do it about 45 times a day. Can be done at different times.
Coup Comments: Simple props and uncomplicated movements are suitable for office practice.
No.2 Hua arm
Entry props: no need.
Practice location: office
basic element
1. Stand with your hands straight forward and your feet shoulder width apart.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times.
4. Don't draw too big a circle, use the strength of your arm, not your palm.
Coup comment: If you sit in a chair, it is more suitable for office practice.
NO.3 big chest and thin arms
Entry props: no need.
Practice location: office
basic element
1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly.
Coup comment: The first step is to tighten the muscles on the upper side of the arm. The second step is to tighten the muscles on the inside of the arms and chest.
NO.4 stretch your arms and thin your arms.
Entry props: no need.
Practice location: office
basic element
1. Lift your right arm and bend your left scapula back.
2. Press the right arm joint with your left hand, touch the left scapula, and then stretch high.
3. Switch sides and do this 20 times a day.
Coup comments: no props, no complicated movements, suitable for office practice.
Prepare 3-5 kg dumbbells and fitness balls to join the arm slimming exercise ~
Rear horizontal type
Slimming parts: abdomen and buttocks
1. Lie on your back on the fitness ball, bend at a 90-degree angle, and hold a dumbbell in each hand.
2. Move your feet forward until your thin arms and head exert force on the fitness ball. Keep your body in a straight line.
3. Reach for the ceiling with your hands, bend your elbows, and lift the dumbbell above your head.
4. Repeat the exercise 15 times.
Double bell bending type
Slimming parts: thin arms, upper back and biceps.
1. Stand up straight, feet apart, hip width apart, and hold two dumbbells in your right hand.
2. Take a step backward with your right leg, with your knees slightly bent and your left hand on your left leg.
3. Stretch your right hand downward and bend it slowly upward.
4. Repeat the exercise 12 times, and then repeat the exercise on the other side.
Jumping type
Slimming parts: arms, abdomen and buttocks.
1. Hold the dumbbell with both hands, stand on the ground with your right foot and extend your left foot backward.
2. Keep your back straight and lean forward slightly from your hips.
3. Raise your hands and extend to your sides at shoulder height.
4. Return to the initial position and repeat the exercise 12 times.
5. Change your legs and repeat the exercise.
Squat rotation
Slimming parts: thin arms, upper back and thighs.
1. Hold a dumbbell in each hand and stand up straight with your feet shoulder width apart.
2. Squat down, touch your chest with your hands and spread your elbows to your sides.
3. When your hands are raised, your feet stand upright, your right foot stands on tiptoe, your body rotates to the right, and your hands extend upward to the right.
4. Return to the initial position.
Repeat the exercise 24 times and repeat the exercise on different sides.
Sliding curl type
Slimming parts: upper back, biceps
1. The body is upright, the feet are shoulder width, the knees are slightly bent, each hand holds a dumbbell, and the palms are inward.
2. Raise your hands upward until they are placed on your chest, keep your elbows still, bend your right arm, keep your left arm forward, bend your left arm, and return your right arm to the extended position.
3. Repeat alternate exercises for 20 times.