The fat on the arm is obvious. Although many people hate exercise, they have to do it to lose weight. Just like slimming arms and shoulders, they should do the following rapid slimming exercises, at least four times a week, each time for no less than 20 minutes. Below I collect and sort out the weight-loss exercise methods of thin arms and shoulders for you, hoping to help you!

Exercise method of thin arm

First, one-arm lift

1: Standing posture, legs are shoulder width apart, dumbbells are held in both hands, elbows are bent and raised, so that dumbbells are on the same level with ears and palms are forward.

2. Straighten your left hand high, make your arm slightly in front of your face, and keep your lower body still. Go back to action a and repeat with your right hand. Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

Second, the pull ring movement

1: Sit in a chair, pull the sling with both hands (elastic rope can also be used instead), palms down, and upper arms at both sides of ears.

2. Keep your head down and pull down the sling so that it is behind your head. Hold for 60 seconds, repeat 10- 12 times in each group, and do 2 groups.

Third, pull the rod up.

1: Lie on your back, straighten your body, put your legs together, grab the crossbar with both hands, and the distance between your hands is slightly wider than your shoulders.

2. Lift your body slowly with arm strength and try to get your chest close to the crossbar. Tighten your abdomen and keep your body straight. Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

Thin arm yoga

1, sit cross-legged on the mat, bend your knees with your left foot, gently press your right leg, straighten your upper body, droop your left hand, touch the ground with your palm, and lift your right hand straight. While inhaling slowly, bend your right arm, lift your left hand, press your right elbow with your palm, and breathe naturally. Hold this position 10- 15 seconds. Keep your right hand unchanged, bend your left elbow backwards, pull your fingers with both hands, and press your right hand with your left hand. Breathe naturally and keep this posture 10- 15 seconds.

2. Stand up straight, hold the club with both hands as far as possible, step on your left leg to the right, straighten your arms, raise your head, lean back and tilt your head to the right. Reset. Say it again.

3. Separate your feet. Hold the bat with both hands, one palm up and the other palm down. Turn your hands to the state shown in the figure, bend your elbows inward and stretch your shoulders. Reset, repeat in the opposite direction.

4. Stand upright, straighten your right arm, hold one end of the club, put it behind your back, bend your elbow with your left hand, put it behind your neck from above, and hold the other end of the club.

5. Stand up straight, try to hold the club with both hands, hold your head high, bend over, lean forward, keep your head close to your legs, and lift your hands up as much as possible.

Thin arm weight loss exercise

1. Stand on the ground with your feet shoulder width apart, with your hands on the ground, your feet hooked and your body diagonal. Inhale and bend your elbows, then straighten your arms, and don't force your hands off the ground. Jump up and curl up. This action can be repeated many times.

2. Keep your feet shoulder-width apart, bend your hands and grab both ends of the towel, and lift it flat on your chin. Inhale, bend your knees, bend your hips down and lean forward slightly, keep breathing naturally for about 10~20 times, then straighten your knees and elbows, hold your head with a towel, look straight ahead, keep breathing for about 10~20 times, and repeat this action for many times.

3. Keep your left foot behind your front right foot, clench your fists slightly, keep your palms forward, keep your back straight, look straight ahead, inhale, bend your knees and enjoy elbow flexion, keep your thighs and calves at a 90-degree right angle, keep your movements around 10~20 breaths, and then repeat the movements on the other side.

4. The feet are separated by one and a half shoulders, the hands are slightly clenched and straightened forward, the hips lean back and the waist sinks, and the body leans forward. Inhale and bend your elbows back 90 degrees. Then straighten your arms backwards, keep your back balanced, and keep your movements around 10 breaths. Then bend your elbows upwards and keep breathing naturally. This action can be repeated many times.