1, thin arm movement
(1) arm twist
Raise your hands horizontally, with one palm up and the other palm down, turn your head to the palm up side, and pause 10 second. Turn your palms up and down and turn your head to the other side. Stop 10 second. Alternate 15-25 times.
(2) arm flip
Raise your hands horizontally, bend your elbows upward by 90 degrees 10 second, and then bend them downward by 90 degrees 10 second. Alternate 15-25 times.
(3) Curved arm bending
This action shapes the lines of the triceps. Stand or sit on the fitness mat, keep your back straight, hold heavy objects with both hands, keep your big arms upright, perpendicular to the ground, and keep your elbows as close to the middle as possible. With the strength of elbow, straighten your forearm as far as possible to the back of your neck, stop, tighten your triceps, pull up, slowly straighten your arm, and hold it as straight as possible above your head. Alternate 15-25 times.
(4) arm bending
This action shapes the lines of the biceps. Stand on the ground, with your feet shoulder-width apart, keep your back straight, tuck in your abdomen, hold the heavy objects with your hands together, droop naturally, and try to keep your elbows close to the middle. With the strength of the elbow, the forearm bends and lifts, stops on the chest and tightens the biceps. Alternate 15-25 times.
(5) arm external rotation
This action not only shapes the lines of the arm, but also makes the lines of the upper back, the back of the arm and the back of the neck more beautiful. The main points of action are: stand on the ground, with your feet shoulder-width apart, your back straight and your abdomen closed. Take a heavy object (dumbbell, book or mineral water bottle filled with water) in each hand, with elbows as close to the middle as possible and chin up. Tighten the back with the muscles of the back of the arm, open your arms to both sides and stop in a "W" shape. Then, his arms returned to his chest. Alternate 15-25 times.
2, a week thin arm method
(1) Around the shoulder
1. Bend your elbows, put your fingers together, put your fingertips gently on your shoulders, hold your chest out and tuck in your abdomen.
2, wrist rotation, do exercises around the shoulders, pay attention to the scapular muscles behind. Repeat 3-5 times.
(2) thin arm type
1. Hold your right hand high above your head, bend your left hand, and grab your right elbow.
2. Put down your right hand, and continue to hold your right hand with your left hand, with the same posture.
3, the right hand backward, bending, hands grasp each other elbow parts.
(3) antenna type
1, kneeling position, hands folded forward, chest out and abdomen in.
2, hands open outward, palms facing each other, head tilted upward, upper body slightly tilted.
(4) serpentine extension type
1, prone, hands straight on your sides, legs straight together, chin on the ground.
2. Hold your hands behind your back, lift them up, and at the same time drive your head up, so that your shoulders leave the ground. Then exhale, land, and do it five times.
(5) Tree type
1, standing posture, left leg bent, sole attached to the inside of right thigh. If you can't keep your balance, you can hold your left foot with one hand.
2. After the body is balanced, loosen your hands, straighten your back, slowly lift it over your head, stretch it as far as possible, and close it on your head.
3, the method of exercise to lose weight
(1) Swimming diet
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
(2) Jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
(3) Variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
(4) Skipping rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.