After observing these girls, you will find that most of them have one feature: slender limbs. When you have slender arms and legs, you will give others the first impression that you are thin. So, how can we have slender limbs? We bring you very simple and easy-to-learn movements.
Let's have a look!
Arm muscles:
Action 1: flexion and extension of the back arm of the neck
Action essentials: standing, lifting dumbbells with one hand, bending elbows to lower dumbbells to the back of the neck, then returning to the starting position, and so on.
Quantity: **4 groups, each group 10- 12.
Action 2: Vertical barbell bending
Action essentials: Stand with your feet shoulder width apart, keep your upper body upright, drive the barbell to the highest point with your arm strength and keep it for a while, then slowly recover, and when it reaches the lowest point, your arm is completely straight. (This action mainly exercises biceps brachii, brachialis and brachioradialis)
Quantity: * * * * 3 groups, each group 10- 12.
Action 3: Sit with the instrument bent.
Action essentials: Bend the instrument, pay attention to choosing the appropriate counterweight, keep the back straight, and use the biceps brachii to exert force. (This action mainly exercises biceps brachii)
Quantity: **4 groups, each group 10- 12.
Leg muscles:
Action 1: Squat
Action essentials: This action can be done by Smith machine. Pay attention to the tightening of the waist and back, control the squatting speed, lean forward, bend your knees and squat slowly until your thighs are parallel to the ground or slightly lower than your knees, and then recover. If you don't have time to go to the gym, you can also do squats at home, pay attention to controlling the speed of squats and keep your back tight. (This action mainly exercises quadriceps femoris, biceps femoris, gluteus maximus and so on. )
Number: **3 groups, each group 15.
Action 2: Squat with an arrow.
Action essentials: Keep your feet width apart from your hips, put the barbell behind your neck with both hands, inhale and step forward, squat down, keep sprinting, and pay attention to the three right angles between your upper body and thighs, thighs and calves, and calves and the ground. (This action mainly exercises gluteal muscles)
Number: **4 groups, each group 10.
Action 3: Leg flexion and extension
Action essentials: this action can be completed with instruments, and attention should be paid to choosing the appropriate counterweight. When you finish this action, you should pay attention to using your legs to exert strength and feel the tension of your legs, so that you can really exercise your leg muscles. (mainly exercise quadriceps femoris)
Quantity: **4 groups. Each group 10- 12.
Most of the actions I brought to you today are very simple and easy to understand. Those who have time can go to the gym to exercise, and those who don't have time can choose some simple actions to practice at home. As long as you can persist, it will have an effect!
What are the girls waiting for? Let's go to the beauty salon!