The way to lose weight is not only exercise, but also diet. A pair of slender and beautiful arms is also a necessary condition for a beautiful woman. Especially in summer, the requirements for arms are quite high. Therefore, to lose weight, we must not forget the place with the highest exposure.

Eliminate edema

Eating habits that lead to the deterioration of body fluid circulation due to excessive intake of cold food are most likely to cause water retention in the body and form hydrops and edema. Therefore, in the diet should pay attention to the following points:

1. Drink as much water as possible and drink less cold drinks.

2. Eat less food with strong taste.

3. Eat more vegetables and fruits.

In addition, eat more foods that promote blood circulation, such as tomatoes and red peppers, and fruits such as strawberries, apples, pineapples, bananas, plums, kiwis and lemons.

Reduce arm fat

If you want to lose weight completely, you need to cooperate with your whole body, otherwise the effect will not be too good. Because the fat in the upper body can never just accumulate on the arm. Obese arms usually have loose muscles in the shoulders, upper back and chest, so I want to have a pair of strong arms. For those foods with high calorie and high fat, because arm fat is not accumulated in one day, it is necessary to eliminate long-term accumulated fat in addition to exercise and diet.

Arm retention

Maybe after losing your arm for a while, you don't need to stay away from sleeveless new clothes in summer. But it is easier to lose weight and rebound, especially the arm. Therefore, good eating habits must be maintained.

Simple thin arm movements

Action 1: One-arm stretching exercise

This action can exercise the shoulder muscles and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks, thighs and calves.

Press your arms on the pillow on the floor and straighten your legs back to make your body in a straight line. As shown in the figure, extend your right arm to the right and lift it across the floor. After a short pause, put down your arm and return to the initial position, trying to keep your body in a straight line during the whole process. Lift the arm forward parallel to the floor, then lift it up and return to the initial action. Switch arms in 30 seconds and do it for another 30 seconds. Then take a deep breath for 30 seconds and relax.

Action 2: Load-bearing swing arm movement

This action can exercise shoulder muscles, biceps brachii and triceps brachii, as well as abdominal and back muscles.

Stand up straight with a certain weight of books in both hands. Put the book on your chest and tighten your elbows so that they are close to your sides. Swing your arms down to your thighs, then lift them to shoulder height and bend your arms inward, as shown in the figure. Then go back to the standing position. Repeat this action for 30 seconds, and then reverse the action order for 30 seconds. Then take a deep breath for 30 seconds and relax.

Action 3: palm cross movement

This action can exercise the shoulder muscles, biceps brachii and triceps brachii, as well as the muscles of the chest, abdomen, back, buttocks and thighs.

From standing to squatting, then put your palms in front of your feet and press down on the floor shoulder width. Then cross your hands forward, just like walking, until you form a push-up posture, as shown in the figure. Pause and stand back. After 30 seconds, take another 30 seconds to relax and adjust your breathing.

Action 4: Back support and leg lift.

This action can exercise the shoulder muscles and triceps brachii, as well as the muscles on the abdomen, back, buttocks, thighs and calves.

Sit on the floor with palms back, fingers back to face, knees bent and feet flat. Then lift your hips and left leg and pay attention to your toes, as shown in the figure. Then bend your elbows slightly while your hips sink. After a short stay, push your back up and keep your leg posture unchanged. Change legs after 30 seconds and repeat the above actions. Finally take a deep breath for 30 seconds and relax.

Simple shoubi food

Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.

Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect.

Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.

Plant fiber: a variety of natural plant extracts can promote the production of metabolic lipase in the body, metabolize fat independently, and metabolize fat in the fat layer between skin and muscle well, which is one of the choices for thin arms.

Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.

Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.

Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.

The principle of thin arm is to strengthen blood circulation and promote metabolism, thus improving the problem of arm edema. In addition to eating thin arms, it is also very effective to often cooperate with some massage and stretching actions.

muscular training

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.

Tighten your arms

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.

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.

Green diet food helps to emulsify and remove fat.

Suck out fat

Everyone can effectively regulate arm fat through diet, but people who have lost weight know that arm fat is the most difficult to lose, and arm liposuction is a common method for women to deal with arm fat.

Arm liposuction will make the needle enter liposuction from a hidden position, and the eye of the needle is very small, leaving no scar. Combined with the spiral water knife based on the precise hydrodynamic principle of hydrodynamic fat-dissolving slimming system, the pressurized water accurately acts on the target tissue, selectively separates fat cells, does not harm blood vessels and nerves, and easily solves the problem of arm hypertrophy.

Matters needing attention in arm liposuction

1. Before arm liposuction, patients and doctors should have a comprehensive and in-depth preoperative conversation to understand the size of the operation, the degree of pain in the steps, the speed of recovery and the possible effects; Possible risks; Doctors should know the patient's face, the motivation of the operation and whether the expectation of the operation is in line with reality.

2. Physical health examination before arm liposuction: exclude possible medical diseases such as heart, lung, liver and blood, previous surgical history, medication history and allergic history.

3. Stop drinking one week before arm liposuction and stop using vasodilators such as aspirin and vitamin E..

4. Wash your hair once a day for 3 days before arm liposuction; Sleeping pills can be taken properly one night before operation, and sedatives and painkillers can be used as appropriate half an hour before operation; Decide whether fasting is necessary according to the anesthesia.

1, antibiotics were used for 5-7 days after operation.

2. Change dressing 24 hours after operation.

3. The stitches were removed 7 days after operation.

4. Wear tight elastic clothes for 3 ~ 6 months after operation, and adjust the pressure of elastic clothes at any time according to local conditions.

5. It is normal that swelling and cyanosis may occur at the liposuction site after operation. Generally, the swelling begins to subside after one week, and cyanosis can last for 3 weeks or more. Some areas may be numb, and it will take several weeks to regain feeling.

6. Avoid sun exposure within 4 ~ 6 weeks after operation to avoid delaying wound healing and pigmentation. After 3 ~ 6 months, the skin recovered completely, and the skin was smooth without unevenness.

Advantages of arm liposuction

1, accuracy: digital signal is used in arm liposuction surgery to accurately locate excess fat, and the effect is more ideal.

2. Safety: The arm liposuction surgery automatically avoids non-fat tissues such as blood vessels, nerves and muscle bonds by using sharp safety devices, so it will not damage the muscle energy tissues of the human body, and the subject can choose with confidence.

3. Fast and effective: With the development of liposuction technology, the operation of arm liposuction is simpler, the liposuction ability is stronger, and the postoperative recovery is faster, which is suitable for the fast-paced lifestyle of modern young people.

Liposuction characteristics

1, the upper limb is the exposed part, and the puncture needle holes are few and hidden, so it is suitable for suction alone.

2. Annular obesity: Bai Shucheng introduced that it is necessary to suck out superficial fat inside and outside in order to have a better shape; The middle part of the back side of the upper arm is easy to sag, so repeated sucking should be avoided when sucking.

3, the level of attraction should not be too shallow: there is no deep adipose tissue deposition in the forearm, so be cautious in attraction.

4, excessive skin relaxation: first use fat suction, postoperative skin can not be retracted for secondary skin resection.

5, seroma: due to the formation of dead space and lymphatic overflow, the incidence of seroma after upper arm liposuction is high, which can lead to skin sagging, and the time to wear elastic clothing should be appropriately extended.

Dietary degreasing

Fat is eaten, but eating it properly will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.

Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight.

Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol.

Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the internationally popular slimming products are made of cereals and marine foods, such as L-carnitine, green tea polyphenols, white gourd, seaweed, chitin, hawthorn, alpine green tea essence, evening primrose and so on. Extract and concentrate 32 kinds of nutrients and special fiber components that are necessary for human body to lose weight, and adjust nutritional imbalance by absorbing excess fat in the body. It can effectively decompose fat and achieve slimming effect.

4 Exercise Method Editor

Fine arm movement

For thin arms, there are various methods, just like losing weight. The fastest way to exercise thin arms in daily life is as follows.

1, the first arm massage

Put it on the fat part of your arm. Rub it a little at the watery obesity, and then push it down in the direction of venous reflux and lymphatic reflux, which is equivalent to discharging water into the armpit. Collagen fiber is affected by arm relaxation, so it needs to be drained first to improve the flow rate.

2, the second kind of double-arm winding

There is a vine-like movement in yoga, in which two arms are intertwined, and the whole arm can be exercised with the help of the torsional force of the arm. Reach out your hands, twist the package with one hand as the fixed base point, try your best to reach your own limit, hold on for 1 minute, then let go of the other person to relax for 10 second, and repeat the action of the other hand, with the left and right as a group, and practice 15 times a day. This action can promote blood flow back and forth, lift loose fat, and its flexibility is not as good as that of strong strength training, so it will not produce muscle groups. MM people can rest assured to use this action to tighten the meat and make the arm curve slim.

3. The third kind of skipping rope

This kind of action mainly exercises the shoulders. First, prepare a skipping rope, hold both ends of the rope with your palms up, and start jumping when you are ready. Before exercise, you can mix some ansley M amino acids to improve fat metabolism and metabolism. When skipping rope, you can grasp the rhythm by yourself and slowly open your arms while ensuring that skipping rope can be carried out normally. Keep dancing for two minutes. This kind of action can make the arm turn in a big circle and fully mobilize the muscle movement of the arm.

4. The fourth extension type

The parts of stretching exercise are the shoulders and forearm of the body. Prepare two dumbbells, weighing 1 to 2 kg. Stand up straight, separate your feet until you touch the same width, hold a dumbbell on each side of your hands, lift your hands down to be parallel to the ground, then bend your elbows, straighten them again, and repeat elbow bending and straightening 1 min.

5. The fifth flat arm sit-ups

Torsion is a way to exercise the arm, and another lifting action is vertical and horizontal stretching, which makes the arm stretch to the limit in a natural state, which can dredge the lymphatic vessels in the shoulder and neck, and promote detoxification and blood circulation. Lie on the bed or yoga mat with your hands straight back and your legs together. When inhaling deeply, use the forward force of your arm to drive your body to sit up, and let your fingertips touch your toes as much as possible to reach your limit. Sit up 10 second, then slowly relax and lie down, take a deep breath twice and repeat the action.

gymnastics

No.65438 +0 mineral water thin arm

Entry props: a bottle of mineral water.

Practice location: office

Basic operation:

1. Hold a small bottle of mineral water in one hand, straighten it forward, then lift it up and stick it to your ear, and swing your arm back as far as possible for 4-5 times.

2. Move forward slowly and repeat this action 15 times.

3. Do it about 45 times a day. Can be done at different times.

Coup Comments: Simple props and uncomplicated movements are suitable for office practice.

No.2 Hua arm

Entry props: no need.

Practice location: office

basic element

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.

4. Don't draw too big a circle, use the strength of your arm, not your palm.

Coup comment: If you sit in a chair, it is more suitable for office practice.

No.3 stool arm

1, find a stable stool, just a stool that works in an office, and sit with your legs together.

2. Keep your feet shoulder-width apart, move down slowly, and leave your ass from the stool. Pay attention to the thigh and calf at 90 degrees, and support the stool behind your hands.

3. Adjust your breathing, move up and down slowly, support your body with the strength of your arms, and keep your posture balanced.

4. This kind of exercise is done in three groups a day, one group is 10- 15, which is especially suitable for office MM.

When doing this exercise, pay attention to balance, the stability of the stool, and safety. Don't let the stool lose its balance because of your own strength.

Daily method

Method 1 of thin arm: thin the back of arm.

1, stand in front of the chair, put your feet together and squat down slowly.

2. Bend your elbows back, tighten your abdomen, hold both sides of the chair with both hands and support your body hard. At this time, the thighs and calves are at right angles. Then slowly return to the standing state and repeat this action 10 times.

Method 2 of thin arms: shape shoulders.

1, sitting in a chair, holding a mineral water bottle in both hands, with his sides vertical.

2. Exhale, bend the elbow and lift the elbow upward, so that the upper arm is at the same height as the shoulder and the upper arm is in line with the shoulder. The mineral water bottle is placed on the chest.

3. Inhale, put down your hand, return to the initial state, and repeat this action 10 times.

Method 3 of thin arms:

1. Prepare props-dumbbells or mineral water.

2. Hold the props lightly with both hands and straighten them up.

3. Bend your elbow at a speed of 5 seconds and stretch it backwards (at this time, keep your hands and arms close to your face and don't open them.

4. Stop at the lowest point for about 5 seconds.

5. Return to the original position at the speed of counting to 5 seconds.

Thin arm method 4:

1. Prepare props-a chair (like the one at the table).

2. Stand in front of the chair with your back to it.

3. Hold the front end of the chair with both hands backhand, with both hands shoulder width.

4. Keep your feet straight forward and follow the ground with your feet only.

5. Bend your elbow down at a speed of 5 seconds (at this time, your hips should be down).

6. Stop at the lowest point for about 5 seconds (thighs and upper body are at 90 degrees).

You can do towel exercises before going to bed at night. Hold both ends of the towel with both hands, adjust your breathing, raise your hands, squat with your feet, put your arms over your head, imagine someone holding you on it, then raise your heels and support this action with the strength of your toes 10 second, then resume the initial action and repeat it.

Thin arm diet

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:

Lift the right arm, bend the left scapula backward, press the joint of the right arm with the left hand, touch the left scapula for 5 seconds, then lift it and switch sides. Do two groups every day, each group 15 times. 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. Note: You don't need to draw a big circle. 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.

Five steps

1. Buffer the triceps brachii for training

Step 1 Kneel on the ground, with your legs crossed and your forefingers facing each other, forming an included angle of 60 degrees.

The second step is to bend your elbow and lower your body to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

2. prone weightlifting training

Step 1 Lie prone on the mat with your limbs straight and your hands and feet 60 degrees apart.

Step2 Lift the hands and feet of the opposite side upward, during which the neck is relaxed and the latissimus dorsi and gluteus maximus are tightened.

3. Standing biceps brachii training

Step 1 Keep your feet shoulder-width apart, put your hands on your sides and clamp them. Hold heavy objects (such as mineral water bottles filled with water) with your hands to the highest point.

Step2 slowly descends to the position where the arm is slightly bent, and a group of three groups do it continuously for 20 ~ 40 times.

4. Bending and rowing training

Step 1 it is natural to hold heavy objects with both hands, and the elbows of the elbows should be tightened.

Step2 moves backwards from latissimus dorsi to the highest point and slowly recovers. The main training site is latissimus dorsi muscle group.

5. Standing and shoulder training

Step 1 Hold the heavy object naturally, and the distance between hands is shoulder width.

Step2 arm straight up and slowly down, a group of three groups repeated 20 ~ 30 times. Mainly training deltoid toes.

Six coups

Bye-bye meat on your arm, dancing with your pace, and really "bye-bye" when waving goodbye to others, all these make you embarrassed? Then make up your mind to do the following basic thin arm exercises, and you can bid farewell to the butterfly arm with a little movement.

1. Action name: Bend and lift horizontally.

Follow me: Legs are shoulder-width, knees are slightly bent, upper body leans forward, back is straight, and arms are spread to the side, shoulder-height or slightly below the shoulder. Each group 12 ~ 15 times, 3 ~ 4 groups.

Tip: Don't bend over when you lean forward. Open your arms as far as possible when lifting sideways.

2. Action name: dumbbell lifting shoulder

Stand naturally, chest out and abdomen in, the forearm is at right angles to the big arm, and the arm is pushed up over the head. Each group 12 ~ 15 times, 3 ~ 4 groups.

Small advice: when the arm is pushed up, the trajectory is arc-shaped, not straight up and down. When pushing over your head, pay attention to keep your elbows slightly bent to prevent the joints from locking.

3. Action name: lateral rotation and shoulder external rotation

Follow me: Lie on your side, with your forearm at right angles to your arm, your elbow close to your body, and your forearm rotating outward. Each group 15 ~ 20 times, 3 ~ 4 groups.

Tips: When the arm rotates outward, the elbow joint is close to the body, try not to turn outward, and put a towel or book on the elbow joint when doing the action.

4. Action Name: Lucky Cat Style

Follow me: stand naturally, hold your chest out and abdomen in, raise your upper arm horizontally, and make a 90-degree angle between your forearm and your upper arm. Turn the forearm forward for external rotation. 15 ~ 20 times in each group, 3 ~ 4 groups.

Small advice: during the movement, the big arm should always be flat on the side, and the arm should be on the same plane as the body. Don't go forward or backward.

5. Action name: shoulder winding ring

Follow me: stand naturally, bend your elbows, touch your shoulders with your fingers, and circle your hands forward at the same time. 20 ~ 30 times in each group, 3 ~ 4 groups.

Small advice: when circling, try to be slow, push outward, or you can do the same with your arms straight.

6. Action name: vibrating arm

Follow me: stand naturally, hold your chest and abdomen, straighten your arms, and vibrate up and down. 20 ~ 30 times in each group, 3 ~ 4 groups.

sports

Arm movement

1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.

2. Slowly pull your arm forward 30 times, and then pull it back 30 times.

This exercise should be repeated three times (that is, turn 90 forward and 90 backward).