1, indoor fitness diet
1. Dance rhythmic gymnastics
Find a rhythmic gymnastics video to follow: not only can you exercise a certain part of your body, but you can also return your perfect curve, which is simple and easy to do, and is not limited by the venue. In addition, you can add a little active atmosphere to your home in rainy and foggy weather to make yourself more energetic every day!
2. Dumbbells
Buy a dumbbell with moderate weight and go home. Dumbbells can have the effect of slimming arms. It should be noted that in the choice of dumbbells, you should choose the weight that suits you. Too light has no effect, too heavy can not only lose weight but also gain muscle. Choose the curved arm that can feel hard but effortless.
Walk forward
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
Curl up and sit up straight
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
Step and jump for 5.3 minutes
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
6. Body rotation
Move your left foot to the left, raise your arms sideways at the same time, turn your upper body 90 degrees to the left, bend your left arm behind your body, put the back of your hand on your waist, bend your right arm on your chest, touch your left shoulder, straighten your arm, bend your left arm in front of you, lift your right arm sideways, and turn your upper body to the right at the same time 180 degrees. Look at your right hand, then return to an upright position and rotate it left and right four times. This method of exercising to lose weight * * *
Step 7 bend forward
Stand with your head held high, your shoulders open, your feet shoulder width apart, your hands back straight, your fists crossed, your upper body slowly lean forward at a 90-degree angle with your body, and then lift your crossed hands upward, taking care not to bend your arms. Then the body continues downward, the arm is synchronized with the body, and the arm is pressed down hard to make the body as close as possible to the leg. Try not to bend your legs during the whole process, and do it 8 times.
2, slimming exercise
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.