Dumbbell exercise
Using dumbbells to do side lifts can exercise the deltoid muscles of the shoulders, eliminate excess fat and make the shoulders show beautiful curves.
Steps:
Stand with your feet together, your back doesn't need to be straight, your upper body leans forward slightly, and your hands hold dumbbells, which naturally droop. When exhaling, raise your hands to both sides, bend your elbows slightly and lift them to shoulder height. When inhaling, put your hands down and do 3 groups.
Knee elbow push-ups
Push-ups are not only a patent for men's self-cultivation, but also have a good effect on beautiful shoulders.
Steps:
Lie on the ground, put your arms straight at your sides, slowly support your body with your elbows and knees, and then put it back on the ground. Repeat 15 times, take a break, repeat 15 times.
Bend your elbows and lift your body.
Finding some auxiliary tools and doing some simple exercises can also play a certain role.
Steps:
Find a chest-high bar similar to the horizontal bar, hold it backhand, lean at an angle, bend your elbow and lift it up, and then relax. Repeat this way 15 times, take a break, and then repeat 15 times.
Wash your shoulders and do some exercise.
When brushing your teeth, you can also do something for your beautiful shoulders.
Steps:
When brushing your teeth, your legs are shoulder width apart, stand on tiptoe, tighten your hips, lift your shoulders up, and then put them down. It feels like holding your breath and lifting something high, then putting down your heels, swinging your shoulders a few times and relaxing your muscles.
Thin back:
1. Lie on the mat that moves on the floor, face down, and put your hands 3 cm behind your ears.
2. Slowly lift your upper body with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back.
3. Slowly lower the upper body and return to the original squat.
4. It can be repeated 10 times.
Efficacy: It can expand the back and eliminate back fat.
It's hard to lose weight around your neck. If you have perseverance, you can do neck exercises every day, ten times before and after, and be careful not to use too much force to avoid injury. Just to turn your neck! If you put your head into your shoulders, it will seriously affect your appearance and manners. The behavior of the head is closely related to human psychology. If you are in a bad mood, you will even bow when you walk. When people are happy, they always hold their heads high and hold their chests involuntarily. It can be seen that habitual bad posture has a great influence on people's mental outlook.
If the neck muscles are not developed, then the neck will bend forward, and people will appear weak, which will naturally affect a person's demeanor. For example: the neck is too short or too long, weak and wrinkled, the neck is thick, the chin is double, and the fat overlap caused by too much fat. The following is a set of 15 minute neck exercises. Practicing every day can make your neck beautiful.
Relax your head and neck naturally and let your chin slowly rotate in the direction of your shoulders (or left or right). When the chin turns to the shoulder, stay for a few seconds and then return. Repeat 20 times left and right.
Put your head back, hold your chin with your fists, put your elbows together, keep your head as low as possible, and pause for a minute. Repeat 15 times.
Lie prone on a bench or bed with your head facing outward and parallel to the ground. Start with your head down, slowly raise your head as high as possible and stay for one minute. Repeat 15 to 20 times.
Face the wall, keep your arms straight and your body vertical. Move your hips forward, hold your chest forward, raise your head as far as possible, stand on your feet, pause for a moment and recover. Repeat 15 times.
As for the simplest way to correct your figure, stand against the wall every day! Look for that straightforward feeling! Then, hold your head high, hold your head high at ordinary times, and hold your chest high when standing against the wall! Slowly, your body will get better and you won't hunch over! All of the above are effective methods! I hope I can help you! Hope to adopt! ...& gt& gt
Question 2: How to thin arms and shoulders is the most effective way to thin arms.
Methods/steps
1, the rubbing method holds the right hand with the left hand, the right hand holds the left hand, and the fingers rub the muscles from the wrist to the shoulder in a circle. Focus on rubbing the muscles in the armpit inside the arm. Knead inside and outside for 5 times. You can't rub it back and forth when you rub it. This can promote the circulation of arm lymph, improve arm edema and prevent fat accumulation on the inner side of the arm.
2、
Draw a circle with both hands.
We can do this action when watching TV. First, we raise our hands vertically in a straight line, and then we begin to draw a circle backwards with our hands folded. There is no time limit, as long as you can, free time.
Yes, you can lose butterfly sleeve very effectively. Vertical rowing action
Put your fists on your hips, palms facing yourself, elbows bent to both sides, fists under your arms, elbows slightly higher than your fists, shoulders pulled back hard, upper back muscles pulled hard, elbows pushed back as far as possible,
At the same time, raise your fist to shoulder height. Finally, put down your hand and rest for 25 times.
3, kneeling posture, hands back to the outside of the thigh back straight, hands back to the outside of the thigh, the body and calf are 90 degrees. Acupoint pressing Acupoint pressing is also a very good way to slim your arms. If acupoints are suitable, they can help you break down fat, and even benefit your digestive system and blood circulation. You can relax if you often * * *.
Thin shoulders
Steps/methods
1. Keep your feet shoulder width apart. Hold the mineral water bottle with both hands and stretch horizontally to both sides, palms up, then turn clockwise for 30 times and counterclockwise for 30 times.
2. Then put your palm in front of you. The upper arm and the lower arm are fixed at an angle of 90 degrees. Focus on the biceps brachii on the front side of the upper arm, feel the muscles tighten, and lift your hands together or alternately.
3. Stand with your feet apart, hold the water bottle above your head with both hands, then lower your forearm backwards, keep your big arm close to your ear, and then slowly straighten your elbow up until your arm is completely straight. The key point is to tighten the triceps brachii, keep the movement slow and don't shake your body at will.
4. Hold the water bottle with both hands and straighten it to your chest. Bend your elbow with one hand and place the water bottle inside the elbow of the other arm. Repeat this action alternately with your hands.
Question 3: How thin is the shoulder width? Shoulder width is also because the upper body is overweight. Only by insisting on losing all the body fat, the shoulders will naturally look smaller. You can also just lose weight on your shoulders. The specific method is very simple, that is, when cleaning the room at ordinary times, raise your hand to hold things high and raise your hand more.
Question 4: The most effective way to lose weight is not to gain weight quickly, but to lose weight quickly. You must find a method that suits you and stick to it easily, which is the best way to lose weight. I lost weight before I knew it, and it was not easy to rebound. I'll tell you what I've always insisted on: eat less and exercise more, because laziness is one of the direct causes of obesity. Try to eat more vegetables and white meat, and don't eat fried and greasy food. Insist on not eating after 7 pm. Do more housework, and you will find that you are getting thinner and your skin is getting more stalked unconsciously. These are my years of experience in losing weight, and I have lost a lot of weight. I hope you can lose weight too. Don't believe in any diet pills, it will only make your health worse. Losing weight is a protracted war. To overcome yourself, you must have the courage to persevere! If you are willing to exercise and jump rope, you will get unexpected results. All of the above are my personal experiences, and I have been insisting on losing weight. It doesn't hurt the body and it works well!
Question 5: How can I make my shoulders thinner? Shoulder exercises for slimming and beauty;
1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.
3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.
4. Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
Question 6: How to slim your arms and shoulders, and your stomach 1. Chin reduction: just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.
2. Inside the upper arm: two small dumbbells (mineral water can be used instead), hold them in your hands, lift your arms close to your ears, and then bend your elbows and straighten your arms. Do this for a while. Do 3 groups every day, one group is 15.
3. Reduce the back:
(1). Prepare two dumbbells, stand in a posture, hang down your arms naturally, hold the dumbbells, lift things backwards with your upper arms, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.
(2) .. Stand with your arms down naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.
Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.
4. Upper abdomen: The upper abdomen is a part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.
5. Lower abdomen: it is a "small belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.
6. Reduce the waistline on both sides:
(1). One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.
(2) Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
7. Reduce hips: lie on the bed, straighten your legs, do swimming, lift your legs alternately, move slowly, and don't leave the bed. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.
8. Reduce crotch: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.
9. Reduce thighs:
(1), inner thigh: do squats. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.
(2) Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.
(3), the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.
10. Leg reduction: The method of measuring calf fat is very simple. Relax your legs, and then pinch your calf with your fingers. If you can easily pinch the fat layer, it means that your legs are fat and need to be reduced. If the fat layer is thin, the muscles alone will make the legs thick, especially the muscles.
(1), fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.
(2) Muscle type: it is difficult to reduce. For muscular MM, it can only be suggested not to strengthen leg exercise and wear high heels less, so as to avoid muscle tension and thickening.
Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.
I hope you can succeed. Let's go ...& gt& gt
Question 7: How to lose weight? There is a very simple exercise that can effectively reduce the fat behind the shoulder: stretch the arm horizontally and then move up and down between 45 and 75.
note:
1, continuous 100 times, without stopping;
2. The neck and back should be straight and not bent;
3, the arm is flat, the palm is down, and the arm cannot be bent and weak.
4, insist on doing it twice a day, you can reduce the fat on your shoulders and behind your head, and it will be effective in one month.
Question 8: How to sit up straight, exhale and slowly lower your head by relying on the muscles on your shoulders? Then turn left, try to keep your ears close to your shoulders, then turn your head back and turn right. Turn forward, left, back and right for 3-5 times. When turning left and right, remember to put your ears on your shoulders or sit cross-legged, put your hands on your knees and straighten your back. Hands up, in line with your shoulders. Turn your wrist back and forth to keep normal and natural breathing. When turning the wrist, the amplitude should not be too large, just turn it back and forth 10 times respectively.