1, how to effectively thin arms
First, the fastest way to thin the arm is to bend the arm and thin the arm.
Step 1: Keep your upper body straight, and naturally sit in two-thirds of the chair with your feet parallel. Arms straight up, shoulder height, fist up. This is a preparatory action, breathing naturally.
Step 2: inhale, bend your elbows at right angles, and then exhale, with your bent elbows resting on your shoulders and contracting inward. Repeat 12 times, 12 times for once, and do it twice a day. Better slow down.
Second, the fastest way to lose weight is to wipe and burn your arms.
Step 1: Grasp the arm with the other hand, and knead the muscles from the wrist to the shoulder with the thumb and other four fingers in a small circle, especially the muscles inside the arm near the armpit, and knead them with the palm of your hand for about 5 times.
Step 2: Do it about 5 times inside and outside.
Note: one process at a time, starting from the wrist and reaching the shoulder. Do not massage back and forth.
Third, the fastest way to thin the arm is to stretch the triceps brachii thin arm.
Step 1: Keep your body standing naturally, hold your head up and chest out, hold the dumbbell arm against your ear with your right hand, and hold your right hand for support.
Step2: Keep inhaling, slowly bend the elbow joint of the right hand, slowly lower the dumbbell to the back of the head, and the joint is at a 90-degree right angle.
Step 3: straighten your arms again and keep your elbows slightly bent.
Step 4: Do 15 times with one arm, then practice with the other arm, and do 3-4 groups every day.
Fourth, the fastest way to thin the arm is to hover the thin arm.
Step 1: Kneel on the blanket and put your hands directly under your shoulders.
Step 2: Legs apart, heel on the ground, body in a push-up position, tightening the abdomen.
Step3: Keep your abdomen tight, bend your elbows and lower your body until it is only a few feet from the ground.
Step 4: Keep your elbows and arms close to your body. Hold this action for 10 to 30 seconds.
5. The quickest way to lose weight is to make a fist and swing your arm.
Step 1: stand at attention, stand up straight, and hang your hands into fists.
Step 2: Use the strength of your arm to swing your arm back and forth in the opposite direction. When the arm swing reaches the limit, keep this posture for 5 seconds, and then repeat the above actions.
Exercising arm strength also has the function of lifting chest.
(1) Tighten the shoulder and chest muscles to create a beautiful upper body line.
Action 1
Face down, knees on the ground, legs together, hands shoulder width, arms straight, palms down.
Action 2
Be careful not to shrug. While inhaling, bend your elbows so that your chest is close to the floor. Then while exhaling, hold up the upper body and repeat this action 10- 15 times.
pay attention to
At this time, both armpits should be clamped. If you open the armpit, the stimulation effect on triceps brachii will be halved.
(2) Hold out your chest to improve your figure.
Action 1
Sit up straight in the chair and be careful not to sit too deep. Put your palm on the surface of the chair.
Action 2
While inhaling, straighten your arms, let your hips leave the chair slightly, and bend your legs and knees slightly.
pay attention to
When doing the action, don't bend your elbow, but straighten your arm.
Action 3
On the basis of action 2, while exhaling, bend your elbow back to a 90-degree angle, and your body center of gravity sinks. Don't sit on the ground. Then return to the posture of action 2 and repeat the action 10- 15 times.
2. Aerobic exercise helps to lose weight
Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.
According to the classification of exercise, aerobic exercise is divided into the following categories.
Physical Fitness: Walking, jogging (including outdoor and indoor treadmills), skipping rope, climbing, hiking, cycling, swimming, boating, etc.
Performance: Dance and other group dances (including ballroom dancing, ballroom dancing, disco, etc. ), Sherbin, aerobics, yangko, fan dance;
Wushu: Tai Ji Chuan, Taiji Sword, Bagua Boxing, etc.
Strength endurance: push-ups, sit-ups, push-ups, light equipment (such as dumbbells) exercises, and various lightweight and repetitive strength exercises on the combined equipment in the gym;
Ball games: table tennis, badminton, tennis, balloon volleyball, golf, billiards, gateball and bowling;
Others: kicking shuttlecock, shaking diabolo, flying kites, fishing, qigong, yoga.