Dumbbells are called dumbbells because there is no sound during practice. Dumbbell is an auxiliary equipment for weightlifting and fitness, smaller than barbell. Here is the fastest and most effective way for me to bring you dumbbells and thin arms. Welcome to reading.

First, the effective method of thin arms

One-arm side lift

1. Hold dumbbells with both hands, take a big step forward with your left leg and straighten your right leg backwards.

2. Lift the right hand horizontally to the right, parallel to the shoulder, repeat 12 times, and then switch sides.

Qianpingju

1, standing posture, feet shoulder width apart, knees slightly bent, dumbbells in both hands, fists forward.

2. Hands up until the waist, abdomen and forearm are parallel to the ground. Repeat 10 times.

Bend over and swing your arms back.

1, standing posture, feet open shoulder width, knees slightly bent.

2. The upper body leans forward, the back is straight, and at the same time, the arms are raised backwards and the fists are down. Repeat 15 times.

Lift to both sides

1, standing posture, feet open shoulder width, knees slightly bent.

2. Bend your upper body forward, lift your arms up, keep your elbows slightly bent, and keep your back arms parallel to your shoulders. Repeat 15 times.

Lunge and bend your arms.

1, standing posture, feet open shoulder width, hands holding dumbbells, naturally put down.

2. The left leg lunges forward, the right leg bends 90 degrees, and the right hand bends upward until the dumbbell is shoulder height. Repeat 5 times left and right.

Kneel down and stretch your arms.

1, kneel, hold the ground with your left hand and raise the dumbbell with your right hand.

2. Raise your right hand horizontally to the rear, and raise your left leg horizontally to the top, keeping your left leg and right arm parallel to the ground. Repeat 5 times on the left and right sides.

Horizontal leg lift and side leg lift

1, standing posture, feet open shoulder width, hands holding dumbbells, naturally put down.

2. Raise your hands horizontally, parallel to your shoulders, lift your right leg to the right, and repeat 6 times left and right.

Squat with horse stance

1, standing posture, feet open shoulder width, hands holding dumbbells, naturally put down.

2. Squat down, bend your arms 90 degrees, keep the dumbbell on your chest, then stand up and repeat 15 times.

Bend over and swing your arms back.

1, standing posture, feet open shoulder width, hands holding dumbbells, naturally put down.

2. Stretch the left leg back and forth, and lift the arm back and forth at the same time, keeping the arm and left leg parallel to the ground. Repeat 10 times, and then switch sides.

Second, dumbbell thin arms are the fastest and most effective. way

Thin arm method one, lift dumbbells.

1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.

2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.

Thin arm method 2, vertical arm flexion and extension

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.

Thin arm method 3, stretch arm

Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.

If you feel sore from the beginning, it means you have moved to that part.

Thin arm method four, kneeling posture, arm flexion and extension

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.

Thin arm method five, 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.

Thin arm method 6. Draw a circle with your arm.

1, hands straight forward, feet shoulder width.

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.

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