1, thin arm method
1, massage lymph
Bend your elbow, raise your right hand, and then press your left hand on the muscles of your right arm. While exhaling, press on the five points shown in the figure for 30 seconds, and then repeat the action on the other side. Be careful not to push too hard.
Step 2 massage your armpits
Bend your elbow and lift your left hand, then gently knead the armpit and the inside of the surrounding arm with the fingertips of your right hand for 20 seconds, and repeat the action on the other side.
3. Massage arm joints
Bend your elbow, put your left hand behind your head, and then press your right hand on your left elbow. Massage your palm slightly along your elbow to the armpit position for 20 seconds, and then repeat the action on the other side.
Step 4 massage the root of the little finger
Inhale evenly, then straighten your right arm and lift it to the left, then bend your left elbow and lift your left hand. Place the palm of your left hand on the palm of your right hand, massage the root of your little finger for 15 seconds (the gesture is shown in the upper left corner of the picture above), and then repeat the action by changing sides.
5, massage Li San points
Make a fist with both hands, bend the elbow and raise the left arm to the chest position, with the upper arm and the lower arm at 90 degrees, then raise the right hand and put it on the elbow of the left hand, press Li San point on the inside of the elbow 15 seconds, and then repeat the action on the other side.
Step 6 massage the outside of your arm
Bend your elbow and raise your left arm to your chest. The upper arm and the lower arm are at 90 degrees, and the palm of the left hand naturally opens. Then raise your right hand and press it on your left arm. Then gently pinch the muscles on the outside of the arm with your fingertips for 20 seconds, and then repeat the action on the other side.
7. Massage the lateral joint of the arm
Bend the elbow of the right hand, press the palm on the left abdomen, then lift the left arm to the position above the chest, the upper arm and the lower arm are at 90 degrees, and press the left hand on the outer elbow of the right arm, then massage the palm upward for 20 seconds, and then repeat the action on the other side.
8. Massage the back shoulder
Lift your left arm, extend it horizontally, then put your right hand on your back below your left shoulder, and massage your back shoulder slightly with the abdomen of your index finger, middle finger and ring finger (see the small picture in the upper left corner of the above picture for gestures). The action lasts 15 seconds, and then the action is repeated by changing sides.
9, rocker arm for a walk
When walking, the arm swings back and forth with the rhythm of the pace, and it can also be greatly lifted up and down, which is very helpful for shaping the perfect arm line. At the same time, this action can also improve the activity function of upper limb shoulders and chest cavity, and help to prevent and treat diseases such as scapulohumeral periarthritis and chest tightness!
2, thin arm tips
Simple thin arm movements
1, single-arm stretching
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.
2, the load 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.
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.
4. Leg lifts with back support
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.
3, weight loss schedule
If you have been struggling to find the best weight loss plan, it is necessary to change your weight loss thinking. In the next time, keep your mouth shut and you can lose weight easily.
At 6: 50 in the morning, a glass of water detoxified and slimmed down. Drinking a large glass of water every morning is good for health and weight loss. Drinking a glass of water after getting up in the morning can promote metabolism, which is not only conducive to detoxification, but also allows you to lose weight faster.
Improve metabolism from breakfast at 7 o'clock. Studies have found that people who eat breakfast are more likely to lose weight than those who don't. Eating breakfast can also avoid overeating because of hunger at lunch and dinner. Have a good breakfast, eat staple food for breakfast, and then eat some protein, such as milk, eggs and some fruits and vegetables.
1 1: 30 Drink a glass of water before meals to increase satiety. For people who are implementing a weight loss plan, drinking a glass of water 30 minutes before each meal can not only help digestion, but also increase satiety.
12: 00 lunch should be balanced in nutrition. Have a balanced lunch with meat and vegetables. Chicken and fish are rich sources in protein, and vegetables and fruits are supplemented with essential vitamins. Avoid some fried foods for lunch dishes, and try to use cooking methods such as steaming and boiling.
14: 00 Don't wait for thirst to drink water. I just finished my nap at this time, so I can have a glass of water. Don't wait until you are thirsty to drink water. Adequate drinking water can prompt the toxins produced by metabolism in the body to be discharged in time and moisturize the skin.
Replace chocolate with apples. Tea time, replace chocolate with apples. Apples are low in calories and high in fiber. Eating more apples is not only healthy, but also slimming. If there is no fruit around, you can change it into yogurt that is easy to feel full.
/kloc-eat dinner early at 0/8: 00 and refuse to fry. For women who want to lose weight, don't eat after 9 pm. Eat less staple food for dinner, and give priority to cooking methods such as steaming, boiling, cold salad and less oil stew, regardless of any fried food.