With the improvement of social living standards, people pay more and more attention to physical health. Many people insist on physical exercise in order to keep fit or enhance their physique. Common exercise methods include jogging, fitness and shaping. Let's learn more about the action of arm shaping.

Arm shaping action 1 training action 1

Sit on the bench and walk up. Hold a dumbbell in each hand and hang it naturally at your sides. Your palms are opposite. The big arm holds the body still. Then let the forearm bend the arm and lift the dumbbell upward. Keep your arms steady during the movement and don't swing from side to side. This action and the following actions together form a super group training, training 12 times.

Training action 2

Adjust the backrest of the bench to 45, sit on the bench and lean against the backrest. Hold the dumbbell with both hands, palm up, and keep the big arm stable, except that the forearm bends the elbow, and lift the dumbbell up. Keep your arms steady during exercise, and don't swing from side to side. 12 train.

Training action 3

Adjust the back of the bench to 45, lean over the hill of the back of the bench, hold a dumbbell in each hand, palms facing each other, first raise your elbows at your sides, then keep your big arm still and extend your forearm backwards. Keep your arms steady during exercise, and don't swing from side to side. 12 train.

Training Action 4

Stand behind the bench with your feet shoulder-width apart and your legs slightly bent. Put your elbows on the backrest of the bench, grasp the grip of the rope tool with your palms up, keep your back straight, and stick your big arms on the backrest of the bench to bend your forearms and make a double-headed posture. This action and action 5 constitute super group training, training 12 times.

Training action 5

Adjust the backrest of the bench to 45, sit on the bench and lean on the backrest. Hold the grip of the rope gear with both hands and lift it above your head. Keep the big arm vertical to the ground and do arm flexion and extension. Training 12 times.

What are the causes of girls' arm thickness caused by arm shaping action 2 0 1?

1, probably due to lack of exercise.

In daily life, we use the forearm more often, but the position of the big arm makes it difficult for people to use it in daily activities, which leads to a lot of fat accumulation here, forming what we often call "Goodbye to Meat butterfly sleeve", and the whole arm looks very strong.

2. It may be caused by poor sitting posture.

When we bend over for a long time, the trapezius muscle of the back, the deltoid muscle of the shoulder and the triceps brachii of the big arm will all be in a relaxed state. After a long time, these muscle groups will droop and accumulate in the position of arms and shoulders, so the arms will gradually thicken.

3. Maybe it is caused by arm edema.

We all know that the arm has the most important lymphatic system. If our arms are thick, the lymphatic system will be blocked, and most of the water will accumulate here, forming edema, which will also increase the girth of our arms.

4. Excessive use of arms to carry heavy objects

As we all know, when the probability of using our arms increases, the muscles on our arms will become more and more developed, and strong arms will also be formed, which is the last thing girls want to see.

How should we eliminate the worship of meat and let trainers say goodbye to thick arms?

Method 1: Diet control method

The reason why your arms are strong is that your body fat rate is too high, so you should take your diet seriously and control your calorie absorption after eating every day. We suggest that you eat more foods to eliminate edema, such as tomatoes, wax gourd and rice, and put an end to all high-calorie foods, such as fried foods, rolling pins and cream cakes. You can take more vitamins and eat high-quality protein and low-carbon food.

Method 2: Massage.

We can call this method the physical method of thin arms. Everyone knows that our body has acupoints, including our arms. When we strengthen the arm massage exercise, we will open the acupuncture points on the arm, so that the blood circulation can be carried out quickly and the activities of the femoral joints of the arm become flexible. It is recommended that you keep the massage time for 20 minutes at a time, so that the fat on your arms can be fully burned, which can also achieve the effect of slimming your arms.

Method 3: Do more arm exercises.

Although we often use our arms to complete the required tasks and work in our daily life, it can be said that it is the tip of the iceberg for thin arms. In the process of training, we can strengthen the isolation training of the arm, so that every inch of muscle on the arm can be fully active, which can effectively consume the meat on the arm and play the role of slimming the arm.

Arm shaping action 3 What are the arm shaping actions?

If you want to shape your arm, you can choose to paddle and bend your arm with dumbbells, stand with your feet slightly apart, bend your knees, pay attention to straighten your back, lean forward slightly, hold a dumbbell in each hand and naturally droop, and your arm is close to your body. Lift the dumbbell up to your side, then keep your big arm still, straighten your arm backwards, then stop at the apex for a while and recover in the opposite direction in turn.

You can also choose to stand, bend the dumbbell over the top arm, stand well first, pay attention to straighten your back, tighten your core, hold the dumbbell above your head with both hands, keep your big arm still, and bend back to the action peak. The triceps brachii will forcibly lift the dumbbell upwards, and then slowly bend the arm backwards after a short pause.

Bending dumbbell A stretching is also a good arm shaping action. Stand with your feet slightly apart, knees slightly bent, pay attention to straighten your back, lean forward slightly, hold a dumbbell in each hand and droop naturally, keep your arms straight, and straighten your arms backwards until the action peak stops for a period of time.

In addition, the dumbbells are lifted horizontally before assembly. First of all, open your feet shoulder width, pay attention to abdomen and chest, and keep your back straight. Hold the dumbbell in both hands and hang it in front of you. One arm lifts the dumbbell horizontally forward until it is parallel to the ground, and the other arm lifts the dumbbell. Pay attention to elbow flexion in the process. The big arm is spread out, on the same plane as your body, and the big arm is perpendicular to the small arm. Raise it to the arm and the ground, and stop at the top for a while.

Action 1: standing dumbbell bends over the upper arm.

Stand with your back straight and your core tightened. Hold a dumbbell above your head with both hands, keep the big arm fixed and bend to the top of the action. The triceps brachii forcibly lifts the dumbbell upwards, and then slowly bends the arm backwards after a pause.

Action 2: Bend over and lift dumbbells to paddle+bend over and stretch your arms.

Stand with your feet slightly apart, bend your knees, keep your back straight, lean forward slightly, naturally hold the dumbbell with your hands, put your arms close to your body, lift the dumbbell up to your side, then keep your big arm still, straighten your arm backwards, and recover in the opposite direction in turn after the vertex stops.

Action 3: dumbbell compound front flat lift

Shoulder-width feet, chest and abdomen, keep your back straight. Hold dumbbells in both hands and hang them in front of you. Lift the dumbbell horizontally forward with one arm until the dumbbell is parallel to the ground. At the same time, in the process of lifting dumbbells, bend the elbow with the other arm, so that the big arm is spread out and on the same plane as your body, and the small arm is perpendicular to the big arm and lifted until the arm is parallel to the ground. After the vertex stops for a period of time, it slowly recovers.

Action 4: Bend down and stretch the dumbbell into an A-shape.

Stand with your feet slightly apart, your knees slightly bent, your back kept straight, your body leaned forward slightly, your hands naturally held the dumbbell, your arms kept straight, and your arms kept straight back, until the action peak stopped.

Action 5: Standing dumbbell press

Stand with your feet shoulder width apart, with your back straight and your core tightened. Hold the dumbbell with both hands and open it outward until the arm is parallel to the ground, the forearm is perpendicular to the arm, and the whole arm is on the same plane as the body. Keep your arms straight up and above your head, and slowly recover after the vertex stops.

Action 6: Stand alternately with dumbbells and lift horizontally.

Open your feet shoulder width apart, straighten your back, tighten your core, naturally hold the dumbbell with both hands, lift one arm forward to be parallel to or slightly higher than the ground, then put it down to recover, and then change sides.

Action 7: Dumbbell compound pressing

Spread your feet slightly, tighten the core, keep your back straight, hold dumbbells in your hands, bend your elbows to your chest, and spread your arms outward until your arms are on the same plane as your body, your big arms are parallel to the ground, and your small arms are perpendicular to your big arms. Then straighten your arms up, lift the dumbbell above your head, and then slowly recover in the opposite direction after the vertex stops.