Push-ups and thin arms are the methods that sedentary office workers and student parties need to get exercise. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Active exercise is also an attitude towards life. Exercise helps to strengthen our physique. What are the benefits of sharing push-ups and thin arms?

Push-ups with thin arms 1 Push-ups are a very common exercise posture. In daily life, you can often see many people who like to do push-ups. We all know that push-ups can exercise through the arms, so can push-ups thin the arms? Push-ups and thin arms.

Can push-ups thin your arms?

Push-ups can play the role of slimming arms.

When the human body is doing push-ups, the arm has been exerting force. Doing it often can tighten your arms and reduce your fat. Moreover, muscle is a good fat burning machine, so push-ups help to slim your arms.

Thin arm push-ups

1, stand at attention facing the wall, keep your body at arm's length from the wall, then straighten your hands, the height of your hands should not exceed your shoulders, and then spread your palms towards the wall. Don't straighten your arms completely. This is to keep the pressure on the elbow joint, not to completely lock the elbow joint.

2. Lift your heels, tilt your body center toward the wall, and then slowly bend your elbow while keeping your arms close to your sides. When the elbow joint bends to nearly 90 degrees, you can stop moving, and then let the triceps push the wall and let the body slowly return to the starting position. At this point, the arms still can't be separated to both sides. After exercise, the muscles of the arm will feel sour.

Correct operation and posture of push-ups

1, the distance between hands changes.

Hands are slightly wider (or narrower) than shoulders, elbows are open and parallel to the ground. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.

2. Changes in techniques and footwork.

Manipulation can be divided into three forms: palm support, fist support and finger support. From the direction, it can be divided into three postures: fingertip support forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.

3, the change of body tilt posture

Push-ups in high posture, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the practitioner's body and feet are high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

4. Change of movement frequency

You can combine speed and speed, and do it quickly several times before doing it slowly; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.

Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

What is the reason for the thick arms?

Strong arms or genetic inheritance?

Diet and exercise do affect body shape, such as arm thickness, but in the end, the main determinant is controlled by genes. Moreover, studies have proved that there is indeed an obesity gene in the human body, so there is meat worship, which may also be caused by genetic inheritance.

Strong arms or often carrying heavy objects.

If some women often carry heavy objects, such as holding children, doing farm work or housework, after a long time, their arms will grow strong and thick muscle blocks because of overexertion.

Correct practice: It is recommended to reduce carrying heavy objects for a long time. If you are a mother, you should try to replace your hand with a trolley. If you carry a lot of heavy objects, you should apply hot compress and massage after you go home to help relax your muscles.

Strong arms or poor lymphatic circulation of upper limbs

If the lymphatic circulation of the upper limb is not smooth, water will stay in the upper arm and form edema. Coupled with poor blood circulation, the metabolism of the new city is slow, and it is natural for the arms to gain weight.

The correct way: massage the upper limbs every day to improve lymphatic circulation.

Strong arms or lack of exercise in upper arms

In our work and life, we have more opportunities to use our lower arm than our upper arm. Especially for many office women, their upper arms rest on their desks almost all the year round, and their exercise frequency is low, so fat can easily accumulate in large quantities, forming a "butterfly sleeve" (bye-bye).

The correct way: remember to move and clap your arms during work hours. When you are free, do more exercises to tighten your arms. At the same time, you can also apply slimming cream to increase skin elasticity and firmness and improve butterfly sleeve.

Push-ups and thin arms method 2 Because push-ups are strength training, their main function is to exercise muscles, so with other aerobic exercises, the effect of losing weight (reducing arms) will be more obvious. It is generally recommended to do it about three times a week, 1-3 groups, and each group is 8- 12 times.

Push-ups are not limited by time and place, and can exercise most parts of the body without equipment, including the muscles of arms, shoulders, back, chest, buttocks and legs. When you master the following series of push-ups, you will have a sense of pride. This exercise method is very effective.

Complete push-ups

A. Support your body with your hands, with your arms perpendicular to the ground and your legs extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes.

B. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Your push-up plan

Here are some upgraded push-ups, from the simplest standing posture to the most difficult complete push-ups. At the beginning, do support actions three times a week until you fully master it. Then start doing tilt push-ups, at least two groups at a time, with ten in each group. When you think you can do more than ten, you can enter the next stage. If the new action is too difficult to complete, go back and consolidate the previous action.

1, supporting action

Start with the most basic push-up posture, with your arms perpendicular to the ground to support your body, your body in a straight line, your legs as far back as possible, hold for 20 seconds, rest for 30 seconds, and then repeat. When you can easily stick to two groups in a row for 30 seconds, then enter the next stage.

2, tilt push-ups

A put your hands on the chair (stool) and stretch your legs backwards to keep your head, neck, back, hips and legs in a straight line.

B bend your elbows to the outside of your body, lower your body and get as close to the chair (stool) as possible. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Push-ups have been welcomed by so many people because they are simple, labor-saving and effective. Through the practice of push-ups, you can increase your whole body muscles, but you can also reduce the fat in your arms. If your arms are too strong, proper push-ups can reduce fat and promote metabolism.