How is the arm the fastest and most effective?
Triangular support push-up posture
Action parts: shoulders, chest and buttocks.
Push-ups ready. Move your hand inward so that your thumb and forefinger form a triangle. Then, do a complete push-up, so count it once. If it feels too difficult, bend your knees slightly.
2. The flexion and extension posture of arms on the stool
Action position: shoulder.
Sit in front of the chair, put your hands on the edge of the chair, put your fingers forward, straighten your legs and tilt your toes with your feet. Support your body with your arms and leave the bench. Bend your elbow and press down until your upper arm is almost parallel to the ground, keeping your hips perpendicular to your shoulders. Then support your body with your hands and return to the starting position.
3 classic lifting posture
Action parts: hips and back.
Stand with your feet back and forth, your right foot in front, your left heel off the ground, your arms at your sides, and a dumbbell in each hand. Bend your elbow and lift the dumbbell to your chest, then bend your right leg and knee and lean forward slightly. Keep this posture, keep your arms straight back, stay 1 time, put down your arms and return to the preparation posture, and complete 1 time. Repeat 12 times, changing legs halfway.
4 arch bridge posture
Action parts: chest, shoulders, buttocks, muscles behind thighs.
Lie face up, bend your knees and hold a dumbbell in each hand. Lift your hips so that your shoulders and knees are in a straight line, while your arms push the dumbbells to your chest. Put your arms at your sides, but don't fall to the ground. Push your arm up again and your hips fall back to the ground to complete the 1 action.
Thin arm method
1, exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.
2. Keep your arms tight
Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.
3. Improve the relaxation of the inner arm
Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.
In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.
Dumbbell thin arm
1, take dumbbells or mineral water bottles filled with water. Straighten from front to back, and keep your arms close to your ears when you do it. Then slowly put it down and repeat it ten to twenty times, and your arm will feel sour.
2, standing posture, feet open shoulder width, knees slightly bent, hands holding dumbbells, fist heart forward. Raise your hands until your waist, abdomen and forearms are parallel to the ground. Repeat 10 times.
3. Keep your legs shoulder width apart, and put a dumbbell in each hand in front of your thigh. Bend your knees, lean your upper body forward, put down the dumbbell, and lean your hips back until your upper body is parallel to the ground. Then return to the starting position and repeat 8- 10 times.
Why choose the weight of dumbbells?
Weight only irritates the arm.
Our hips and legs, running, jumping and walking with our dozens of kilograms of weight every day, may be hit by several times to ten times our weight in an instant. But when you lose your arm, you want to train it effectively with a 2 kg mineral water bottle, which is too small for your arm!
How much does the skinny dumbbell weigh? Thin-arm dumbbell exercise has many movements for the arm, and the weight of dumbbells required for each movement will be different. Girls need to choose adjustable dumbbells, weighing about 1KG- 10KG (the price of electroplating dumbbells is more cost-effective than dipping plastic).
Weight is the effect of thin arms.
Some studies have found that in the process of fitness, the training weight is at least 20%~35% of the maximum single load, which will have a certain effect on muscle gain and fat loss training. For women, breasts and buttocks that want to practice stretching are very large muscle groups. Without a certain amount of weight stimulation, these large muscle groups will not have any training effect.