Before, the fitness instructor told me to lift dumbbells, but I had a certain posture.
Maybe you lean on the chair with one hand and lift it 90 degrees with the other hand and put it down.
The left leg is also on the chair.
Or move your arm more,
Do aerobic exercise or something.
Question 2: What is the fastest and most effective illustration of how to thin arms? Personally, I think that the thick arm is really a big pain point for me, but I personally think that these thin arm tools will eventually exercise the muscles on the arm, so the landlord must master the degree.
Question 3: How to thin arms and shoulders with the fastest diagram? Lift dumbbells while watching TV every day. Slowly raise your hand, and then slowly bend to the back of your neck.
1, slow motion is effective. You can count slowly by yourself as your own rhythm.
2. Set the quantity according to your own situation. For example, 15 group once, do it three times, and each group is separated by one or two minutes. If you feel more than enough, add a lot to make your arms feel tired and sour.
3. stick to it. This kind of exercise completely tests people's persistence. If you can't persist, there will be a rebound. Don't force yourself.
4. If you feel hard, you can also (Fu Jiaoya) use rubbing instead of exercise.
A relatively simple and convenient way to thin your arms, so that you can easily thin your arms after work and life!
Question 4: How can the arm lose weight the fastest? Give examples to illustrate the daily skills of thin arms.
The first trick: raise your upper body, put your legs together, sit in a chair, lift a kettle full of water in your left hand, then bend your right elbow and hold your left elbow. Between inhalation and exhalation, put the kettle back with the bent left arm, and lift it again to repeat this action 15 times.
The second trick: use some slimming cream to smear lymph from palm to arm, then hold the arm, and then press it with your thumb, paying attention to the pressing from arm to armpit. Only when the lymph is clear can the fat and toxins accumulated on the arm be excluded from the body.
The third measure: first turn the chair from the direction facing the desk, leaving an arm-long space in front. Pay attention to straighten your hands forward, draw circles with your hands, draw circles outward 20 times, and then draw circles inward 20 times. At the same time, be careful not to draw too many circles, and use the strength of your arms instead of your palms.
The fourth measure: sit on the chair with your hands flat, don't lean on the back of the chair, keep your upper body straight, put your feet flat on the ground, then make a fist with your hands, straighten your arms and keep them shoulder width; Then inhale, bend your elbows at right angles and exhale. At the same time, lean your elbow against your shoulder and retract it inward. Every 12 times is 1 group, and * * * is divided into two groups. Be careful not to speed up, you need to take your time.
The fifth measure: hand in hand, hook your hands up and down and put them on your chest, try to open your chest, then pull your hands in the opposite direction, so hold on for 20 seconds, repeat 3 times, then exchange the up and down positions of your left and right hands once 1 group, and repeat 5 groups.
Fast thin arm movement
Step 1: Flexion and extension of the standing arm
How to thin your arms the fastest, your legs can be close together, and you can stand back and forth. Hold the barbell piece with both hands, straighten it, cling to the ear, bend the elbow forward, and return to the initial action at about 90 degrees.
Step 2: Bend and stretch your knees.
Kneel your legs back and forth, your body is flush with the ground, with one hand on the ground, your other thumb passing through the barbell, your elbow touching your body, straighten your arm and return to the initial action.
Step 3: supine arm flexion and extension
Lie on your back. Palm outward, hold the bar with both hands, the width is the same as the natural width of the arm and then lift it horizontally, that is, the width is the same as the width of the inside of the shoulder. Lift the barbell to the top of your head, about one punch from the top of your head, and return to the initial position.
Step 4: Stand with the barbell bent.
Hold the lever with your palm up, bend your arm and return to the initial action. If you don't have this condition in your daily life, you can grab a position higher than yourself to climb, or jump up and touch it with your arms straight.
Question 5: You need to prepare two sets of dumbbells for the fastest and most effective picture of how to thin your arms. Choose a group of lighter dumbbells (5 to 8 kg is enough) to complete the third and seventh movements; A group of heavy dumbbells (8 to 12 kg) complete the rest of the movements. If you feel "easy!" Then replace it with a heavier dumbbell.
How to do it: Your goal is to do each action 12 times, and the whole action is repeated three times, twice a week. Stick to it and improve gradually, and you will definitely lose your arms.
1. Push-ups with triangular support
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 (pictured) and count it once. If it feels too difficult, bend your knees slightly. Repeat 12 times.
2. The arm flexion and extension posture 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 and your hips are perpendicular to your shoulders (as shown in the figure). Then support your body with your hands and return to the starting position, so count it once. Repeat 12 times.
3. Classic weightlifting 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, straighten your arms backwards (as shown in the figure), stay at 1, put down your arms and return to the preparation posture, and complete the 1 action. 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. Repeat 12 times.
5.n-shaped lifting posture
Action parts: shoulders, biceps brachii, buttocks and thighs.
First, squat down, put one dumbbell elbow in each hand on your knees, lift your forearm to keep it parallel to the ground, and then lift the dumbbell in the direction of your chest (as shown in the figure). Stand up straight and raise your arms above your head. Go back to the starting position and count again. Repeat 12 times.
6. Windmill posture
Action parts: shoulders, upper back and buttocks.
Feet apart, wider than crotch, left toe open, right hand holding dumbbell. Relax the knee of the left leg, lean down to the left with the hip as the axis, touch your toes with your left hand and lift your right arm (as shown in the figure). Keep this posture, raise your eyes on your right arm and look at the dumbbell. Return to the preparation posture and complete 1 movement. Repeat 12 times. Switch sides and repeat the action.
7. Raise your arms
Action parts: chest, shoulders and upper back.
Stand with your feet apart, hip width apart, and hold a dumbbell on each side of your body. Lift your left arm forward, and the dumbbell is perpendicular to the ground. At the same time, lift your right arm sideways. Dumbbells are parallel to the ground, and arms are kept at shoulder height (pictured). Go back to the ready position. One action is completed by doing both arms once. Repeat 12 times.
Question 6: How to thin arms and shoulders 1. Do some scientific sports of swinging arms, such as badminton, tennis and squash.
2. Girls mainly recommend playing badminton, while boys can actually do some comprehensive sports, such as playing basketball.
3. Pay attention to the daily eating habits, eat more fruits and drink more water, and eat more onions and fungus for ordinary dishes.
Of course, these alone are not enough to reduce the arm. Remember when Fu Jiao Ya made * * * ~ for her arm before going to bed at night?
This is the retraction arm itself. If you cooperate with the above points, you can get twice the result with half the effort Come on ~
Question 7: How to lose the fat on the arm Picture The fat on the arm is burning.
2, change the habit of watching TV, many girls like to lie down or nest on the sofa to watch TV. For your slimming plan, you might as well stand and watch TV, use advertising time to do some simple thin arm exercises, hold your chest and abdomen, bend your elbow to your chest, palm down, palm up, buckle each other and pull each other out.
3, the correct walking posture can also thin the arm. When walking, you should consciously swing your arms. The front and rear arms naturally bend or straighten, which makes the muscles of your arms tense, and your arms get full exercise in swinging back and forth, burning arm fat and getting rid of fat.
4. Keep your back straight, stand on the ground with your legs together, tighten your abdomen and hips, and consciously stretch upward. Bend your elbow to your chest, then step forward with your right foot to the left, turn your waist to the right, swing your arm to the right, feel that your left arm muscle has been stretched, and then do the same on the other side.
5, facing the wall, about 2 feet away from the wall. Stand with your legs together and your back straight. Then raise your arms to support the wall, bend your elbows and lean against the wall. Keep your body tight with the strength of your arms, and repeat the action after staying for one minute.
In addition to doing these small exercises of thin arms every day, with diet, the effect of thin arms can get twice the result with half the effort. Apples, grapefruit, onions, etc. It is a good choice in your diet and diet menu. The following thin arm exercises are also a good choice for you!
Draw a circle and thin your arms.
When staying at home, cross your fingers, palms outward, and raise your arms straight to your chest. Draw a circle slowly with your arm strength, and practice this action repeatedly until your arm is tired. This action can make your arm fat burn faster and make your arm slimmer. Regular practice can make you slim and beautiful.
Swing your arm back and forth
In your spare time, straighten your back, keep your arms straight up against your ears, stagger your index fingers, and swing your arms back and forth until you feel tired. This action can make the arm get full exercise, stretch the arm muscles and make the arm more attractive. Regular practice can make it easy to lose weight.
Stretch your arms cross-legged
Sit cross-legged on the bed, keep your body vertical, reach your hands up to your ears, and when you reach the limit, slowly straighten your hands to your chest, with your palms outward and your fingertips upward, keep your arms tight 15 seconds, and then slowly restore your arms to their original state. Repeated practice of this exercise can strengthen your arm muscles and make it easy for you to have slender arms.
Stretch your arms
When you are sitting in a chair with nothing to do, put your arms behind your back, then lift your arms and put your wrists on the back of the chair. It should be noted that you should keep your body straight. This action can stretch the arm and accelerate fat burning. Use this method if you want to lose weight quickly.
Clench your fists and bend your elbows.
Sit in a chair, make fists with both hands, hang down to the waist, keep your body straight and your legs together. Bend your elbow with your arm, lift it to shoulder height, keep this posture 15 seconds, and then slowly return to its original state. Repeated practice of this movement can make your arm exercise and make it more slender and curved, thus achieving the effect of slimming.
Stretch down
Stand with your legs slightly apart, keep your body straight, put your arms on your back, put your hands together, and use the strength of your arms to extend your arms downward. After reaching the limit, keep this posture 15 seconds, and then slowly recover. Repeated practice of the above actions can make your arm muscles firm and accelerate the burning of fat. Regular practice can easily slim out your beautiful arms.
Question 8: How to lose the thinnest arm as quickly as possible, and the thick arm will disappear immediately? All postures involving arms in yoga.
Question 9: How to slim your waist and arms? Simple method diagram 1 to restart intestinal function. 1, fingers overlap * * * With the same force, start from the right side of the abdomen with the index finger, middle finger and ring finger, and circle * * *. Insist on it every day, and break the waste adhering to the inner wall of intestinal wall one by one within 3 weeks.
2. Bend your fingers slightly, press your fingers hard, and press your abdomen clockwise to make the blood circulate again.
3. Hold hands with fingers crossed, palms don't fit. Hold the belly meat with the lower part of your palm and gently pick it up again and again. It feels like squeezing out all the waste. Do 10 times.
4. Open your palms, fingers together and straighten. Your right and left thumbs are opposite, starting from the top of your navel and going down to the center of your abdomen. Repeat for 3 times to expel toxins from the body.
5. Make a fist with both hands, open the thumb and forefinger, starting from the left and right sides of the navel, and press the abdomen with the thumb and forefinger from the inside out, and go back and forth five times.
6, palms open, fingers close together, left and right fingers opposite, palms to the abdomen, thumbs open. Slowly press the position directly below the navel with your fingertips for 3 times.
seven
7. On the soles of our feet, there is a one-to-one correspondence between acupoints and internal organs. Below the soles of our feet are the reflection areas of small intestine and large intestine. We can pinch our heels and intestines with our thumb and forefinger joints.
Question 10: How long does it take to draw a thin arm map every day? 20 points this elastic belt training method fitness website goddess bar a lot! How long it takes to lose weight is not easy to answer, but also combined with diet control!