There are many ways to thin your arms, which I think are more effective for your reference.
The first kind:
Starting posture
Hold barbells or dumbbells in both hands. Hold it high
After overhead, bend your elbows and let your forearms droop backwards. Stand upright or sit on a stool.
Action process
Keep your upper arm close to your ear, stand upright and don't shake. Triceps contraction,
Gradually extend the elbow joint and extend the forearm upward until the arm is completely straight.
Triceps muscles are fully tightened. Hold still for a second, then bend your elbows and let your forearms droop slowly.
Turn to the starting position and stretch the triceps as far as possible.
Breathing method
Inhale when stretching the forearm and exhale when bending.
Pay attention to key points
Never swing your upper arm when stretching your forearm.
The second type:
Starting posture
Bend forward, holding the dumbbell with one hand, spreading with the other hand or holding the knees and hind legs with one hand.
In fact, let the upper arm holding the bell stick to the side, parallel to the upper body. Bend your elbow and let your forearm
Naturally drooping.
Action process
Keep the upper body and upper arm still, contract the triceps, and put the forearm back and up.
Stretch until the arm is completely straight, and at the same time completely contract the triceps. static
Second, bend the elbow again and let the forearm slowly droop to the starting position.
Breathing method
Inhale when stretching the forearm and exhale when drooping.
Pay attention to key points
When stretching the forearm, try not to make the upper arm swing up and down, and the arm is completely straight.
After that, the wrist should be lifted up to make the triceps contract more thoroughly. No dumbbells, just use a bottle of mineral water full of water! ! )
The third kind:
Starting posture
Hold the curved handle connected with the pull rod with both hands on the chest, with the grip distance of shoulder width.
Or a little narrower or tighter. The upper arm rests on the ribs. Bend your elbow, bend your forearm.
Action process
Keep the upper arm still, contract the muscles of triceps and forearms, and use a curved handle.
Press down until the arm is completely straight. Hold still for a second and try to contract the triceps.
Bend your elbow and let the crank slowly return to its original position.
Breathing method
Inhale when the handle is pressed and exhale when it is retracted.
Pay attention to key points
When the crank is pressed, be sure to keep your arms completely straight. Should the upper arm be fixed?
Move it. Although the forearm also needs strength, the mind should pay attention to the expansion and contraction of the triceps.
The fourth kind:
Put your hands above your ears and bend your palms back 90 degrees.
Remember to keep the upper arm close to the ear all the time, 30 groups, 3 groups a day, and gradually increase after adaptation.
As we all know, the arm is one of the hardest parts of the body to lose weight. Improper methods not only can't lose annoying fat at the back of the arm, but also the biceps brachii in front will swell up terrible muscles. When summer comes, others show their slender and even arms, but they can only hide their fat in their sleeves. It's definitely not a taste in their hearts! But as long as you keep exercising in the right way, having beautiful arms is not a dream!
The first thin arm recipe:
1. Hold a dumbbell, a bottle filled with water (or sand) or simply use two bricks, straighten from front to top and then back, remember to do this next to your ear.
2. Put it down slowly and repeat this action 20 times. When you finish, your upper arm will feel sour. That's right. Do three groups every day, 20 times in each group.
The second secret of thin arms:
Extend your right arm high, bend your left scapula back, press the joint of your right arm with your left hand, touch your left scapula for 5 seconds, then extend it high and change sides.
Do two groups every day, fifteen times in each group. This is a stretching action, so we should pay attention to what we can do to prevent strain.
The third secret of thin arms:
1. Stand with your hands straight forward and your feet shoulder width apart.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times.
Three groups a day, attention: don't draw too many circles, use the strength of your arms, not your palms.
The fourth secret of thin arms:
1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
Note: don't draw the circle too big, so as not to hurt the joints of the shoulders.
The fifth secret of thin arms:
Stretch the right arm forward, hold the upper part of the elbow joint of the right arm with the palm of your left hand, and slowly stretch to the left and rear. When you can't pull it back, stop for ten seconds, slowly let go and change to the other hand. This action is beneficial to the relaxation and plasticity of the arm after exercise.
Generally speaking, the training methods of fitness activities aimed at shaping muscles and losing weight are very different. Exercise for the purpose of losing weight should be based on the principle of a small number of times, and it is forbidden to increase the load in order to achieve the amount of exercise and reduce the exercise time. Otherwise, not only will fat not be reduced, but there will be more muscles that are more difficult to deal with than fat, and it will be too late to regret it. Don't forget to do some warm-up activities before doing this kind of action, otherwise you will be in danger of sports injury.