Summer is coming! The most troublesome topic for girls is nothing more than "Why do my arms always look miserable when I wear a vest?" ! "Every time you take a photo, you have to use retouching software to repair your arm." Or "What can I do to make my arm not loose and have lines?" And so on. However, our arms can be divided into forearm and upper arm. These questions are aimed at the problem of tight upper arm muscles, but do you know? In fact, the upper arm is one of the body parts that are easy to exercise. Compared with other muscle groups, the upper arm seems to tighten faster. Before practicing the upper arm, we should know the composition of the upper arm. Our upper arm is mainly composed of three muscle groups: biceps brachii, triceps brachii and deltoid. Therefore, if you just want to tighten the upper arm, you should train for these three muscle groups. This article will recommend six dumbbells or water bottles at home to tighten their training movements for you to wear.

Summer is coming! The most troublesome topic for girls is "taking off sleeves". ? Laprovence arm tightening cycle training We combine six upper arm training movements into a cycle exercise, and each movement is completed in batches based on 20 beats. Then in the choice of dumbbells, the weight that can be achieved after 15 will be the main one, because it is too light, there will be no obvious effect. If it's too heavy, you may borrow other muscle groups to assist you, and the training effect will be greatly reduced. You can start with the training cycle twice a week. If you want to increase, you can go there three times a week, depending on your own willpower. After reading the explanation, start training!

Combine six upper arm exercises into a cycle exercise to save your miserable arm lines. Dumbbell bending and translation? Christinacarlyle, dumbbell hammer lift? Christinacarlyle triceps flexion and extension? Christinacarlyle's action 4 is standing. Birds bend their bodies with dumbbells in their hands in a standing position, bend their knees forward slightly and keep their backs straight, their hands naturally droop with their fists forward, and then lift their arms to their sides parallel to their shoulders. During the movement, the elbow slightly bends upward, pauses for 1-2 seconds, and then slowly returns to the starting position, thus completing an movement.

Birds standing and bending? Christinacarlyle's action 5: The dumbbell hammer is lifted sideways in a standing position. Each hand holds a dumbbell, and the arms naturally hang down to the sides of the body (the thumb is outward). Then the upper arm remains motionless, and the forearm is lifted to the sides, just like each hand holds a hammer. The dumbbell is raised about parallel to the shoulder, and then slowly returns to the starting position, thus completing an action.

Dumbbell hammer side lift? Christinacarlyle's action 6 dumbbell double-headed bending adopts a standing posture, holding a dumbbell in each hand, and the arm is naturally placed in front of the body (the thumb faces to both sides and the palm is forward). Then, rest your upper arm on your body, exhale and lift your forearm upward until your wrist is shoulder height. Then, inhale and slowly put the dumbbell back to the starting position, thus completing an action.

Dumbbell double bending? For Christina Carlisle/Christina Carlisle, edited by breakingmuscle//David