What is the relaxation of the inside of the arm+shaking left and right as soon as you raise your hand+feeling loose and soft. If you are sitting correctly, then pay attention to it with me and make its lines look better.
The reason for the formation of arm worship meat is 1. Fat all over the body = long-term intake >; Burn calories Excess calories = become fat+accumulate in the body.
2. Compared with other parts of the body, there is less activity on the inner side of the arm and it is easy to accumulate fat on the arm.
3. The arm lines are not obvious = covered with fat.
Summary: Fat arms, a very important reason: lack of exercise! So we should hurry up, move, tighten our arms and get rid of the meat!
In terms of arm shaping and fat reduction, tight and lined arms = aerobic fat reduction+dumbbell shaping+reasonable diet+slimming wear.
Good-looking arms are inseparable from our hard aerobic exercise and anaerobic exercise with shaping tools. It's very important to watch your mouth, eat your own food and choose those who are strong and thin.
Sit in the right position. Your arm needs
1. Baby with high body fat and fat = more aerobic fat reduction+instrument shaping+reasonable diet+persistence.
2 Meet body fat, mainly arm shaping = less oxygen inhalation+multi-instrument shaping+good diet+persistence.
Shortcut to lose arm fat = take more oxygen to reduce fat.
There is nothing good about writing about local fat reduction before. If you want to lose weight in a certain part, you can't do without aerobic fat reduction and overall thinness. So don't be lazy if you want to throw off your arms and worship Eva.
Aerobic is a shortcut to brush off fat, including the secret of stovepipe that everyone cares about, which is inseparable from aerobic stovepipe.
Babies with high body fat content
After each exercise, cooperate with arm shaping and aerobic exercise for more than 30 minutes.
Help the body burn fat, aerobic: effective burning in 35 minutes. At the same time of reducing fat, exercise with equipment to make the arm lines firm, not slack, and have a sense of lines and curves.
Thin arm movements Amway's arm muscles are small muscle groups, which are always brought to you when you exercise and keep fit. For example, the following picture shows the action of practicing the side abdomen, but it needs the help of arm strength to help the arm shape.
Summarize Amway people's daily actions of tightening arm lines, which can be practiced simply and easily in the gym, or at home with the baby, in the bedroom, with oxygen, MINUS the arm worship.
Proper preparation:
Weight of a pair of small dumbbells: 2 ~ 5 kg
Elastic rope, elastic belt 1.5m 15 lbs (household: simple and convenient).
1. Dumbbell bending and stretching (shaping the internal muscles at the back of the upper arm)
This action can be done on a flat yoga mat, or in the advanced version, on a dumbbell stool or sofa.
Point: Bend over and straighten your back, and don't move. Hold a dumbbell, the muscles at the back of the arm are legal, swing up and down, and the arm is close to the body.
Feeling: the back of the arm has obvious contraction, and it is a little sour the next day.
Quantity: about 15*4.
2. Flexion and extension of the back arm of dumbbell neck
Say goodbye to the back arm and enter the state. Among them, the posture of lifting dumbbells is the standard in the picture below, and posture refers to the picture below.
Key points; Legs are hip width apart, hold a dumbbell in each hand, lift the dumbbell feebly with the muscles at the back of the arm, and then slowly bend the arm.
Feeling: The back arm has obvious contraction and stretching feeling.
Quantity: 15*4
3. Simple action of dumbbell pushing up, pay attention to the rhythm.
The upper foot is shoulder width, the forearm is vertical to the ground, ups and downs, and the bottom point is the same height as the ear. clear
4. Sit on a dumbbell and bend your arm, and stretch your arm with feeling.
Key points: there are 15 on the left and right. When doing this, the other hand can hold the arm for the last time to help feel the contraction force of the arm muscles.
5 dumbbell side lift
Key points: Hold the dumbbell with both hands, and separate your legs with hip width.
Keep the dumbbell close to your body and lift it to your shoulders. Slowly put it down and restore the initial position. This is a complete action.
Feeling: the arm is driven above, and there is a sense of contraction above the shoulder arm.
Quantity: 15*4
6 kneeling push-ups can also breast enhancement.
There are photos in the notes of chest exercises in the past.
Push-ups test the whole body moving together. This action can not only train the arm, but also train the chest to shape.
It is not standard for girls to do push-ups directly, so they can also do this improved semi-push-up, just like regular push-ups, and the back knee can support the force.
Key points: the upper limbs are shoulder width, the core is tightened, and the body gets up quickly after landing.
Feeling: When falling to the lowest point, the chest has a slight pull-up feeling, and the chest exerts force.
Quantity: 15*4
Tip: Remember to bring a sports bra when doing push-ups to protect your chest.
7. Dumbbell birds gather on their chests.
There are introductions and detailed photos in the notes of chest exercises before.
8. With the help of the elastic belt of the tension rope
Cost-effective fitness props, combined with portability and convenience, can be folded and put in the bag. Through the joint action with elastic belt, we can shape the arm line muscles.
Elastic belt's choice: There are various lengths and resistances, which can be selected according to different stages. I used elastic belt 1.5m 15 lbs, and the tension rope was 25 lbs. If you haven't touched it, you can choose a relatively light one.
Arm shaping and matching Choose the above actions, 4-5 at a time, which can be combined in the part you want to train that day+with aerobic training.
Arm shaping and reasonable diet 1. The baby with high system wants to reduce fat effectively: less oil, less salt and less carbohydrate. Personally, the most effective way to reduce fat is to boil water without oil, salt and low carbon water.
2, eat less food with heavy taste, such as hot pot mala Tang, which is not conducive to seasoning and oil production.
3. Eat more vegetables and fruits.
4. Diet foods that help promote blood circulation,
Tomato, red pepper, beef, etc. Strawberry, apple, pineapple, banana, plum, kiwi, lemon, grapefruit.
Give priority to arm shaping: During exercise, add more protein and carbohydrates. Ensuring the intake of protein is beneficial to the formation of lines. Remember to have a good rest and sleep after exercise.
Arm shaping is worn for fitness or daily life. If you are afraid that your arms are too thick, you can choose short sleeves or middle sleeves that are longer than short sleeves. Just like being afraid of thick legs, you can choose black special-shaped fitness pants.
In the photo, I wear short-sleeved [girl's heart] sleeves, which are slightly longer than short sleeves. The slightly longer sleeves visually decorate my arms and prevent excess meat from flowing out. There will be no embarrassing problems in the gym.
Fitness clothes in the photo: BadCouple, my personal fitness clothes brand. Let everyone have fun together.
Fitness is easy to wear, I still support everyone to wear less, haha, so that you can see your movements more clearly in the mirror, and you won't neglect to find physical changes because your clothes are too loose.
Various suitable juices after exercise, during the period of reducing fat and increasing muscle, ensure timely intake of high-quality fatty protein needed by the body, and feel full. Avocados and bananas are often named.
1 Weight loss and muscle gain favorite: avocado+banana+yogurt
Advantages: Avocado is rich in high-quality fat, antioxidant and anti-aging artifact, softening and moisturizing skin. Bananas have a strong sense of fullness, which helps you lose excess fat and eat good fat. Supplementing protein after exercise with yogurt or milk is costly, so you can add a spoonful of protein powder to supplement it in time.
A good choice after exercise: kiwi fruit or grapefruit+banana+milk+protein powder.
After exercise, adding a banana can supplement the elements that the body needs because of sweating. Protein can be replenished in time with milk, which has high exercise intensity and a spoonful of chocolate protein powder.
Advantages: You can choose high-protein fruits, bananas and kiwis after exercise.
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Say goodbye to your arms and create beautiful arm lines.
Today, I summed up the good methods of shaping arm lines from the aspects of eating and practicing, aerobic, anaerobic and wearing. Did you get it?
Tight arm = aerobic fat reduction+small dumbbell shaping+reasonable diet+slimming wear.
Summary: Arm muscles are small muscle groups, which are always carried around during exercise and fitness.
Shortcut to lose arm fat = take more oxygen to reduce fat.
Body fat and thin arms = more aerobic fat reduction+instrument shaping+reasonable diet+persistence.
Low body fat, arm shaping = less oxygen inhalation+more equipment shaping+good diet+persistence.