1, thin arm motion
Thin arm movement 1: lean forward and raise your arms horizontally.
Stand naturally, open your legs naturally, shoulder width apart, squat your knees slightly, so that your upper body leans forward 20 degrees and your back stays straight. Then open your arms outward at the same time, raise your arms to shoulder height or slightly lower than shoulder height, hold for 10 second, and repeat 10- 15 times after resuming the original action.
Thin arm action 2: Push your arm up over your head.
Stand naturally, raise your head and abdomen, want to lift your arms to both sides, bend your elbows 90 degrees, and then slowly push them behind your head. The elbow is slightly bent in the whole movement, but in order to avoid joint locking, this group of movements is done 12- 15 times, and three groups are done continuously.
Thin arm action 3: lateral shoulder external rotation
The body is ready to lie on the side, and then the forearm is at right angles to one side of the forearm. The forearm grips the body and rotates outward as far as possible with the elbow joint as the center point, until the forearm feels sore and weak, and then slowly resumes the action. The left arm and the right arm were performed 15-20 times respectively, and three groups were performed continuously.
Thin arm movement 4: ring shoulder rotation method
Stand naturally, open your arms outward, raise your big arms slightly below your shoulders as far as possible, bend your elbows and touch your shoulders with your fingers. After fixing the posture, make a circular rotation 20 times forward, and then make a circular rotation 20 times backward. Try to slow down when you rotate, and stop when you feel sore.
6 strokes crazy to reduce arms and worship meat
1) Sit in a chair, with your feet width apart from your hips, step on your right foot in the middle of elastic belt, hold both ends with your hands together, keep your elbows flush with your chest, keep your back straight, look straight ahead, inhale, and keep your lower body unchanged. Twist your upper body to the left and turn your head accordingly. Keep breathing for about 10, and then repeat the action on the other side, about
2) Keep your lower body upright, sit with your feet width apart from your hips, with elastic belt sitting under your hips in the middle, hold both ends with both hands, bend your elbows slightly, keep your back straight, look straight ahead, tighten your abdominal muscles, inhale, and raise your hands. Keep breathing for about 10~20 times, and then put it down. Up and down as a group, the action repeats about 10 group.
3) Sit on the ground with your feet apart and hip-width apart. Elastic belt crossed the front hip and held both ends on both sides of the chair surface. Keep your back straight, look straight ahead, inhale and push your hips forward. Your thighs, hips and upper body are on the same plane. Keep breathing naturally for about 65,438+00 ~ 20 breaths, and then slowly lower your body. This action can be repeated about 65,438+00 times.
4) Facing the chair, bend your left foot on the chair surface, bend your waist forward, support your left hand on the chair surface, step on the middle of elastic belt with your right foot, hold both ends with your left hand, inhale, bend your elbow upward to move your arm, and move it up and down for 20 groups, then repeat the action on the other side.
5) Sit facing the back of the chair with your feet apart. Elastic belt crossed the back of the chair, grabbed both ends with his hands, spread his arms, and bent his elbow 90 degrees to shoulder height. Keep your back straight, look straight ahead, inhale and twist your upper body to the left. The movement lasts about 10 breaths, and then twists to the right. The left and right are a group, and the action is about 10 group.
6) Sit on the chair with your feet together. elastic belt passes through the bottom of the chair, grabs both ends of elastic belt with both hands, straightens your arms upward, inhales and tightens your abdomen, and twists your upper body to the left, keeping breathing for about 5 times, and then twists your upper body to the right. A group or so, the action is about 10 group.
If you want to eliminate the fat on your stomach and worship your sleeves, you can also achieve your goal by small methods. Don't sit down immediately after eating, and don't eat after 8 pm. Bye-bye sleeves, carrying a bag can also slim your arms! Usually, when carrying a bag, just rotate your wrist outward, so that the bag can easily eliminate the meat!
Step 2 exercise before going to bed
1. Cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
2. Mermaid Yoga
Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!
Stretch your knees and thin thighs
Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs.
Soak feet to lose weight
Foot is the farthest part of the human body from the heart, which has a great influence on blood return, especially on obesity in the lower body. Soaking your feet with hot water before going to bed can not only relieve fatigue, but also help you sleep and lose weight. Soaking feet with hot water can improve local blood circulation, dispel cold, promote metabolism, and finally achieve the goal of fitness and weight loss.
Stretch and get thinner.
After 2 1 p.m, most human organs go to sleep. At this time, if you drink too much water, the internal organs must start working and digesting again, which is easy to disrupt the body clock, especially the burden on the kidneys, and make the edema worse. Therefore, drinking less water before going to bed can maintain the rest of the body and ensure that there will be no edema and obesity after waking up. Refuse midnight snack
6. Always turn over in bed
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.