The fastest way to exercise thin back and thin arms is to wear cool clothes every summer. Looking at other MM suspenders, do you envy them? Look at the fat on the shoulders and back, you can only choose a T-shirt. The following is the fastest exercise method for thin back and thin arms.

The fastest movement method of thin back arm 1 arm movement

1. Stand up straight, with your feet shoulder width apart, your hands open to both sides, and your palms outward.

2. Slowly pull your arm forward 30 times and then back 30 times.

3. This exercise should be repeated three times (that is, turn 90 forward and 90 backward).

Arm movement

1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward.

2. Cross your hands up and down, and don't droop your arms.

3. Do it 30 times.

Arm movement

1, likes to do push-ups, and always supports his body with his hands, but his knees should touch the ground.

2. Hands are shoulder width apart, arms are straight, count to 5 slowly, and elbows are bent down.

3. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times.

Dumbbell arm movement

1. Hold the dumbbell lightly in each hand and bend the elbow backwards at a speed of 5 seconds.

2. Stop at the lowest point for 5 seconds, then slowly return to the original position and stop for 5 seconds.

3, about 15~20 times.

Dumbbell arm movement

1. Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides.

2. Slowly raise your hand outward at a speed of 10 second until it is just above the shoulder height.

3, slowly count for 5 seconds and put it back on both sides, doing 15 times.

PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the effect slowly.

Beautiful summer "arm" winning plan

Do 2 groups for each exercise for 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you.

Low-altitude hovering

Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen.

Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version.

As long as you follow the above steps, you will definitely have a standard waist and slender arms that you envy. Don't bother, you know, no pains, no gains! As long as you insist, I believe you will become the envy of others. Nothing in the world is difficult for one who sets his mind to it. Don't hesitate, start acting now!

The fastest way to exercise thin back and arms II. Action 1

1, put your hands behind your back and shake hands. Keep your arms as straight as possible and lift them up to the limit.

2. Do this 50 times. At this time, you will feel that the upper part of the scapula is squeezed, which will also help to exercise the muscles of the chest.

Action 2

1. Sit up straight, straighten your back and take a deep breath.

2. Bend your knees, put your feet on the floor and put your hands behind your body to keep your center of gravity stable.

3, inhale, hips off the ground, exhale, stay for 5~ 10 seconds.

4, slow down, relax and adjust breathing. This group of exercises is done 10~20 times.

Action 3

1, facing a certain height of fixed objects, such as tables, cabinets, bedsteads, etc.

2. Open your feet shoulder-width, bend your upper body forward, hold the object with both hands, hold your head high, collapse your waist, and press down hard. 3. Press, pause for two seconds, and then get up. Repeat 10 or more groups.

Action four

1, on the ground, legs straight, face down, hands crossed behind your back.

2, waist force, lift hands and feet, head and waist, tighten hips and thighs.

3. Support your body with your pelvis and abdomen, keep moving for 10 second, then relax and repeat the exercise 10 times.

Action five

1, lie flat on the bed, put your hands flat on both sides of your thighs naturally, and start to bend your legs slowly.

2. Put your hands on both sides of your head, palms down, and hold up your body with your hands to make the shape of your body form an arch bridge.

The fastest way to thin back and arms 3. Want to thin back and arms quickly, mainly through special training. Usually, dumbbell bench press, flat support, push-ups and weight-bearing static push can be used to accelerate the fat burning in the arms and back, which can quickly achieve the ideal weight loss effect. However, it should be noted that you should not eat too many high-calorie foods in your diet and reduce the intake of butter, cheese, chicken skin and other foods. Give priority to foods with high fiber and low calorie, such as cucumber, bitter gourd, wax gourd, apple, banana, tomato and cauliflower.

You can do some thin waist exercises, so you can use 10 minutes before going to bed every day to do back stretching exercises, which can not only make your back no longer tense, but also increase the tightness of your back muscles.

When appreciating your face carefully in front of the mirror, you should also examine your posture and always remind yourself to hold your head high and hold your chest high. Chest expansion exercise: put your hands behind your back, cross your hands, fingers up and palms facing each other. Make this action a daily habit, lasting 5- 10 minutes at a time. Pay attention to sitting posture.

Are you going to nest on the sofa when you get home, because the soft cotton sofa will make you want to collapse on the sofa. Moreover, the chair only sits for a third, which can keep you upright and hunched. Getting rid of the habit of hunchback before morbid appearance can not only beautify the curve, but also greatly increase your self-confidence and interpersonal relationship!

Just find a wall and stick the back of your head, shoulders, hips and heels on the wall, so that this action becomes a daily habit, at least 10 minutes at a time, so that you can get used to the feeling of holding your head high and holding your chest out. Strengthen temperament.

You haven't noticed that going up and down stairs is a good exercise in life. Going upstairs has both the strength to walk and the strength to jump, which not only increases the mobility of the hip joint, exercises the muscles of the lower limbs, but also strengthens the muscles of the whole body and increases energy consumption.

Similarly, in daily life, piecemeal and light exercise can still achieve obvious fitness effects. If we combine all kinds of movements in life to carry out various fitness exercises, we can not only save time, but also avoid injuries caused by strenuous exercise. These little habits are so simple that if you don't stick to them, you can't do anything. Come on, hold on.

The fastest way to thin back and arms 4 How to thin back and shoulders?

How to thin shoulders

1, aerobic exercise

If you think your shoulders are wide, it still means you are obese. This requires a period of aerobic exercise to reduce fat, lose some fat and make the whole body thinner.

2. Chest expansion exercise

This method allows us to stretch our stiff shoulders, expand our chest and exercise our arms and shoulders at the same time.

3. Dumbbell exercises

Dumbbells can help us shape the muscle shape of shoulders and increase the metabolic rate of fat on the basis of muscle gain.

How to slim your waist

1, stand against the wall

This action can be seen in many places. Stick the back of the head, shoulders, feet and shoulders to the wall 10 minutes every day, which not only develops a chest posture, but also has a good thin back effect.

2, high heels

Many women love to wear high-heeled shoes, and if they don't wear them naturally, they will tuck in and hold out their chests.

3. Paddling practice

This action is also the feeling of rowing. You can imitate the action of rowing at home, play a suitable piece of music and follow the rhythm. This action will strengthen the deep muscles in the back.

4, flat support

A recent fire exercise can not only exercise the back, but also thin belly stovepipe, but we must pay attention to the intensity to avoid injury.

Step 5 diet

No matter where you lose weight, controlling your diet is a prerequisite. Choose low-fat and low-oil foods, eat more fresh fruits and vegetables, ensure the daily intake of protein, and reduce the intake of carbohydrates. Besides, I want to tell you that dieting is not recommended. Dieting can really bring good results in the short term, but it also has great side effects.

If you want to lose weight, you should practice three points and eat seven points. In addition, you should stick to it and do one thing persistently. I believe you will achieve your goal, and so will losing weight.