1, which actions can thin the arm?
1, push-ups on the wall
Step 1: Stand about 1 m away from the wall, lean forward, straighten your hands forward with shoulder width, press your palms against the wall to support the weight of your upper body, and open your feet with shoulder width. Pay attention to lean forward, but keep your body in a straight line and your center of gravity forward.
Step 2: put the center of gravity in front, simulate push-ups to feel the calf muscles in a tight state, keep the body straight, abdomen and chest.
Step 3: Stretch your hands ten times, keep your feet still, and slowly move backwards, keeping your center of gravity in front. Perform the whole movement for 8- 10 times, and pay attention to adjusting breathing.
2. Push-ups on the ground
Step 1: Kneel on the ground, instep down, lean forward, support the ground with both hands, and keep the head, waist and buttocks on an upward extension line.
Step 2: Exhale, bend your elbows, keep your chest close to the ground, and keep your head, waist and buttocks in a straight line and extend downward.
Step 3: Explore the upper body again. The angle between the upper arm and the inside of the forearm is less than 90 degrees, and the chest is almost close to the floor. The head, waist and buttocks are still in a straight line, while the thighs and middle legs are obtuse and keep breathing for five times.
Step 4: straighten your elbow, return to the first movement, adjust your breathing, and then move again, repeating 8- 10 times.
3. Friction between two arms
Step 1: Keep your body straight and raise your hands straight to your chest.
Step 2: Rub the arm alternately with the strength of the arm until the arm feels slightly hot.
After a short rest, repeat the above actions until your arms feel tired. This set of movements can accelerate the burning of arm fat, make your arms more slender, and thus cultivate lovely arms.
4. Rub your arm gently
Step 1: Keep your body vertical and lift your left arm slightly to your chest.
Step 2: Grasp the left arm lightly with the right hand, and gently press and knead it on the arm by using the power of the right finger pulp until the arm is slightly red and hot, which can effectively promote the accelerated burning of arm fat, make the arm more slender and compact, and achieve the effect of losing weight.
5. Raise your arm back.
Step 1: Stand at attention, keep your body straight, and hang your arms around your waist.
Step 2: Use the strength of the arm to lift the arm backwards and upwards, keep this posture for a while when reaching the limit, and then slowly return to the original posture.
Repeated practice of this action can stretch the arm, make its muscles firm, and thus practice lovely curves, thus achieving the effect of losing weight.
6. Hold out your palm
Step 1: Stand with legs slightly apart and straighten up.
Step 2: Put your palms outward, cross your fingers, use the strength of your arms to stretch your arms upward, keep this posture for a while after reaching the limit, and then slowly return to the original posture.
Repeated practice of this set of movements can make the arm exercise, make its muscles firm, make it more attractive and curvy, and thus train a slender and graceful arm.
7. Raise your arm and swing back.
Step 1: Stand at attention, keep your body straight, and hang your fists around your waist.
Step 2: Reach your arm up to your ear and hold this position for a while after reaching the limit.
Step 3: Swing your arm backwards with the strength of your arm, keep this posture for a while when you reach the limit, and then slowly return to the original posture.
Repeated practice of this set of movements can make the arms more slender and firm, thus achieving the effect of thin arms.
8. Expand your chest and arms.
Step 65438 +0: Stand with legs slightly open, waist straight, arms raised to chest, elbows bent.
Step 2: Stretch your arms backwards with the strength of your back to expand your chest. When reaching the limit, stretch your arms to both sides, keep this position for a while, and then slowly return to the original position.
Repeated practice like this can make the arm get exercise and make it slimmer, thus achieving the effect of slimming the arm.
2, weight loss exercise elementary course
1, triangle
Step 1
Please let this mountain stand. Take a step to the right with your right foot, shoulder width, and toes slightly outward.
Second step
Inhale your arms, palms down, parallel to the ground. This is a basic triangular stance.
Third step
Exhale, bend to the left, reach your left hand as far as possible to the ground, and don't bend your knees. Keep your upper body vertical to the ground, your right hand can be easily extended upward, your arms are kept in a straight line, your whole body is relaxed, and you can breathe three to five times during weight loss exercise.
Fourth step
Stay for 65,438+00 seconds to 65,438+0 minutes, inhale, and then slowly pick it up with the strength of extending your right arm upward, with your head back and center, stand up straight, and your arms are parallel to the ground.
Step five
Naturally, I put down my hand and went back to the mountain to relax. Swap places for practice.
2. Side angle extension type
Step 1
Shan Gong Li stood well, with his legs about two shoulders wide apart. Inhale, raise your arms horizontally, palms down.
Second step
Slowly turn our left foot to the left and our right foot to the right. While exhaling, bend our left knee at right angles and straighten our right knee.
Third step
Tilt to the left and place the thumb of your left hand on the little toe side of your left foot.
Fourth step
Inhale, stretch your right arm upward, keep your arms in a straight line perpendicular to the ground, and look at your right hand.
Step five
Exhale, put your right arm down next to your right ear, stretch to the left, lie flat on your left leg, and lie on your left side. Try to put your weight between your legs.
Step 6
Stay for 30 seconds, then take a deep breath slowly. Inhale, slowly lift your body, stretch your arms and twist your body back to the basic triangle. Exhale, put down your arms and go back to the mountain to stand up and adjust your breathing.
3. Precautions for weight loss exercise.
1, do not do it on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice weight-loss exercises in advertisements are slim, but they can practice weight-loss exercises well regardless of their waistlines. In fact, research shows that weight loss exercise can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen practitioners twist their bodies like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that weight-loss exercises are not only posturing, but also adjusting breathing and relaxing.