1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.
3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.
4. Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
Ten tricks of beautiful arms
In daily life, the arm is the most active part, but the direction of its movement is mostly forward or sideways. Because of less backward movement, the inner side of the arm is easy to build, the muscles are slack, and the fat deposits are inelastic, especially for women over 25 years old, who can better understand the embarrassment of the lack of elasticity of the arm. If you want flexible and healthy arms, you must do everything. Give ten tricks as soon as possible. As long as you keep exercising every day, even if you only learn one trick, you will gain more confidence.
1. Push forward with your hands crossed until your arms are completely straight and your palms are forward, and keep still for 2-3 seconds. Turn your hands back. The purpose is to exercise the inner arm and make it strong. (10 -20 times)
2. Cross your hands behind your head, keep your arms straight up and palms up for 2-3 seconds, then relax and retract. It is very effective for improving the relaxation of the inner arm. (5- 10 times).
3. Make your arms tense, put one hand on the other shoulder and press it vertically, and the pressed shoulder will be lifted powerfully. (Left and right 3-4 times, 5 times * * *)
4. Stretch your arms forward, palms down, and tighten your arm muscles. At the same time, rotate your arms outward until your palms are up and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-20 times)
5. naturally bend your arms, stretch your palms hard, and then slowly make a fist. The action must be slow and hard, which is conducive to exercising the forearm. (8- 10 times) This group of movements (1-5) is a static exercise, which helps to tighten the loose muscles, reduce the accumulation and sinking of fat on the inner side of the arm, and restore elasticity. For women whose arms are too slender and want to enhance their muscle sense, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women. This group of movements can use some lightweight instruments, such as small dumbbells (2.5 kg -5 kg). When there is no musical instrument, you can also have 1 bottle of mineral water and 1 dictionary at your fingertips. The choice of weight varies from person to person and from person to person. If you want to develop obvious muscles, you should choose a slightly heavier instrument and practice less frequently. If you want smooth and tight lines, you should choose lighter instruments and increase the number of exercises.
6. Lift the heavy object vertically with your hands, fold your arms around your elbows until your back muscles are fully stretched, and then straighten your arms hard to exercise the flabby muscles at the back of your arms, making them firm and textured. (8- 12 times)
7. shoulder side push. Hold the weight with both hands, bend your arms on your shoulders, push your palms forward and push them up hard until the two weights collide, and then retract them in the same way. This action focuses on training the deltoid muscle of the arm, thus obviously improving the appearance of the shoulder, straightening the arm, and changing the bad body shape such as shoulder slip and narrow shoulder. (10 times)
8. Hold the heavy object with both hands, palms backward, arms slightly bent, and pull away from both sides in front of the body in an arc shape until the elbow is slightly higher than the shoulder, and then return. (8- 10 times)
9. Hold the heavy object with both hands, with the upper arm slightly close to the trunk and the elbow as the axis. Bend your arms alternately upward until the muscles are completely tightened, pause for 2 seconds and then straighten down. (8- 12 times)
10. Holding a heavy object with both hands, the arm naturally bends and the wrist alternately flexes and stretches. (8- 10 times) Dynamic exercises are bound to use some heavy objects. But the greater the weight, the greater the possibility of irregular movements, and the arm is easily injured. Therefore, it is suggested to use thoughts and feelings to make muscles tense, rather than simply relying on weight to stimulate muscles. At the same time, all actions should be completed slowly. In order to prevent sprain and improve the flexibility of the body, stretching exercises should be done before and after exercise to avoid muscle tension and agglomeration and maintain good body posture.
Shoubihang
Exercise with dumbbells and massage will help you rebuild your confidence when your arms are exposed.
First, freehand stretching exercise (choose one every day) This is a simple and effective exercise to strengthen the arm curve. Its advantages are obvious effect, simple operation and no need of any auxiliary tools.
A: Stand against the wall.
1. Stand with your feet together, about1.5m away from the wall;
2. Stick your hands to the wall, palms down, palms facing each other and arms straight;
3. Slowly press down, exhale while pressing, pause for 3-5 seconds, then get up and inhale when you get up;
4. Repeat this action for 30~50 times.
B: Turn your arm around.
1. Keep your hands straight left and right, palms down;
2. Turn the arm clockwise for 50 times;
3. Turn your arm counterclockwise 50 times. Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible.
Second, dumbbell exercise (choose one every day) This exercise can strengthen the loose arm muscles and make the slimming effect better.
A: Please raise your hand.
1. Stand with your legs, hold the dumbbell with both hands, and lift it from your chest to your head for about 5 seconds;
2. Hands slowly hang from the top of your head to your chest;
3. Slowly lift your hands down and back from your chest to the limit and stay for 3~5 seconds;
4. Repeat this action for 5~ 10 times.
B: chest expansion exercise
1. Stand on two legs and hold the dumbbell with both hands;
2. Open your arms to both sides (exhale) and close them (inhale), so repeat 10~ 15 times. Note: when doing this exercise, you should move the dumbbell slowly, so the effect will be very poor soon.
Third, after bathing massage, you need to relax quickly, otherwise it is easy to make your arm produce abdominal muscles. Bath massage can soften the curve of the arm and make the arm feel stronger.
1. Sit in a warm bathtub and make your body slightly warm;
2. Apply bath salts to your arms;
3. Massage the arm from bottom to top in a spiral way;
4. Then relax your arms by kneading after exercise.
Note: after applying bath salt, let it stay on the arm for 3~5 minutes before starting massage, otherwise it will not help sweating. If you feel that it hurts to massage directly on your arm with bath salt, you can add some lotion or shower gel to the bath salt, and pay attention to every movement.
Slender arms
1. Freehand stretching exercise (choose one every day)
This is a simple and effective action to strengthen the arm curve. Its advantages are obvious effect, simple operation and no need of any auxiliary tools.
A: Stand against the wall.
1. Stand with your feet together, about1.5m away from the wall;
2. Stick your hands to the wall, palms down, palms facing each other and arms straight;
3. Slowly press down, exhale while pressing, pause for 3-5 seconds, then get up and inhale when you get up;
4. Repeat this action for 30~50 times.
B: Turn your arm around.
1. Keep your hands straight left and right, palms down;
2. Turn the arm clockwise for 50 times;
3. Turn your arm counterclockwise 50 times.
Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible.
Second, dumbbell exercise (choose one every day)
This kind of exercise can strengthen the flabby arm muscles and make the slimming effect better.
A: Please raise your hand.
1. Stand with your legs, hold the dumbbell with both hands, and lift it from your chest to your head for about 5 seconds;
2. Hands slowly hang from the top of your head to your chest;
3. Slowly lift your hands down and back from your chest to the limit and stay for 3~5 seconds;
4. Repeat this action for 5~ 10 times.
B: chest expansion exercise
1. Stand on two legs and hold the dumbbell with both hands;
2. Open your arms to both sides (exhale) and close them (inhale), so repeat 10~ 15 times. Note: when doing this exercise, you should move the dumbbell slowly, so the effect will be very poor soon.
Third, massage while taking a bath.
After the exercise, you need to relax quickly, otherwise it is easy to produce magnificent muscles in your arms. Bath massage can soften the curve of the arm and make the arm feel stronger.
1. Sit in a warm bathtub and make your body slightly warm;
2. Apply bath salts to your arms;
3. Massage the arm from bottom to top in a spiral way;
4. Then relax your arms by kneading after exercise.
Note: after applying bath salt, let it stay on the arm for 3~5 minutes before starting massage, otherwise it will not help sweating. If you feel that it hurts to massage directly on your arm with bath salt, you can add some lotion or bath cream to the bath salt.