1, thin arm movement
Devil training of arm fat retreat
Before the devil moves, try to use the arm as the starting point, and don't borrow the strength of other parts of the body to achieve the purpose of eliminating the fat on the arm. It will be difficult at first because almost two arms are needed to support the weight of the whole body. But as long as you stick to it, you will be surprised to find that wavy lines are hard to find.
Warm-up: Sit in a chair with a backrest, put your hands at your sides and hold them next to the chair.
Action 1: straighten your elbows and slowly leave the chair with your hips.
Action 2: Bend your elbow but make sure your hips don't touch the chair, and keep it back to the position of 1 for about 3 seconds. Repeat about 5- 10 times.
Press your fingers slightly.
Stimulating acupuncture points in special parts can accelerate fat consumption and metabolism, thus achieving the goal of slimming arms. Massage each acupoint with both hands alternately for 5- 10 times, and the effect is better with slimming cream or essential oil.
Main acupoints of arm: arm _ and middle humerus.
With one hand akimbo, the front end of the upper arm deltoid muscle is slightly inside the arm _, and the middle of the humerus is inside the bone at the middle point between the armpit and elbow. Press the left arm with the index finger and middle finger of the right hand, and press the left arm with the thumb of the right hand. Change hands and repeat about 5 times. Can effectively eliminate the old waste in the arm.
Action 1: Stand with your feet shoulder width apart, tighten your lower abdomen, and straighten your hands outward.
Action 2: Open your fingers forcibly and rotate your whole arm continuously from bottom to top. After lifting it to shoulder height, slowly put it down. Repeat the exercise for about 5 times.
Action 3: wrap your thumb with your fist, bend your elbows and hold your arms up to shoulder height. Keep your elbow perpendicular to your body, move left and right with your shoulder as the center, and turn your elbow outward 8 times and then inward 8 times.
Four ways to exercise thin arms
Method 1: Sit in a chair with a backrest, lift a dictionary or a bottle of water with appropriate weight above your head with both hands, keep your upper arm still and bend your forearm to the back of your head. When the forearm is extended backward, it is not completely straight and maintains a certain tension; When bending down, he did not completely relax, and his forearm and upper arm were at 90 degrees.
Method 2: Back against the chair, hands supported on the chair, body suspended, elbows backward, hands shoulder width or slightly narrower than the shoulders. Tighten your abdomen and put your feet together. Bend your elbows slowly, lean down, pay attention to the center of your body, and then slowly recover. Squatting means inhaling, and getting up means exhaling. Don't sink too low when you squat, or you will put more pressure on your shoulders and elbows.
Method 3:
1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.
2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
Method 4:
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.
The above is the introduction of the most effective method of thin arms. Bian Xiao reminded: If you want to lose weight on your arms, you must pay attention to methods. Proper methods are the safest.
The above is about the introduction of arm weight loss. There are many exercises to lose weight, but if you want to lose weight, you must choose a good method!
2. Appropriate running time
Morning run:
Running is best after the sun rises. In the morning, the sun has not risen or just risen, the photosynthesis of plants is insufficient, the oxygen concentration is relatively low, and the air quality is relatively poor after a night of urban waste gas accumulation. It is recommended that you exercise after the sun rises. In addition, the human body's yang rises in the morning, and the yang at this time is still very delicate. Traditional Chinese medicine believes that "movement leads to yang rising", and the more intense the exercise, the more severe the human body's yang is, which is not conducive to the rest of yang. Therefore, it is suggested that morning exercise should be mainly moderate exercise, such as walking, jogging, morning exercise and Tai Ji Chuan. And strenuous exercise is not appropriate.
Babies who like to run in the morning should pay attention ~
Running at noon:
In fact, the prime time for exercise in a day is 16: 00- 17: 00, because after most of the day's work, the muscles and ligaments of the human body move synchronously, and the heart rate and blood pressure tend to be stable, so more intense aerobic exercise can be carried out, such as running, playing ball and swimming.
But the afternoon 16: 00- 17: 00 is still working time, so it is impossible to exercise at this time. Therefore, it is suggested that the working class can postpone it to 17: 30- 18: 30. This time is afternoon and evening. The sun has not set yet, and it is still in season. At this time, exercise not only avoids working hours, but also does not affect the collection of the spirit of the sun after sunset, and there is no conflict with dinner time, which is more suitable for working people.
Put on a pair of running shoes to catch the sunset after work!
Running at night:
Exercise at night, especially strenuous exercise, is really bad for health and pranayama. Chinese medicine believes that when the sun goes down at night, the yang of the human body gradually converges and hides, and gradually enters the sleep stage. The so-called "Yang enters Yin and then sleeps". Exercise at night stimulates the body's yang, especially strenuous exercise, which is easy to cause insomnia. Therefore, exercise at night not only damages the yang, but also consumes the yin essence, which is not good for the health in the long run. "This is equivalent to the machine after a day of operation, has been in a state of tension. Don't stop for maintenance at night, but increase horsepower to continue running. This price can only be repaired or scrapped in advance. " Walking after meals can promote gastrointestinal peristalsis, improve digestive function, calm the nerves and help sleep. Just grasp the intensity of the activity, not too intense.
It is a good choice to go for a walk in the nearby park after supper.
No matter when you exercise, you should pay attention to warm-up exercise, don't exercise on an empty stomach, and don't exercise immediately after eating. Eat something to replenish energy before and after exercise, control the duration and intensity of each exercise, and lose weight healthily.