Equipment exercise makes beautiful arms win. In summer, many girls like to wear clothes with bare arms. But many girls will be upset because their arms are not slender enough. If you want to lose weight, you need to exercise. Here are the things that make your beautiful arms win with equipment exercise!

Equipment training makes the American arm win 1. Do you want to show off your strong arms in this happy summer? The following set of exercises can effectively help you exercise your arms. Keep practicing twice a week and do three different movements each time.

When training, you can choose the appropriate weight according to your own situation, and do 8- 12 times each time, and it won't take long to achieve the ideal effect.

Please pay attention to the warm-up training of 10- 15 minutes before each training, with a rest of 30-60 seconds between each training group and at least one day after each training.

Vertical pulley tensioner bends upward:

1. Stand between two pulley tensioners and hang your hands on the hook handle.

2, hold the wire rope handle, arm and shoulder height, palm up.

3. Bend your arms and relax your elbows and shoulders. Press the scapula downward and bring it closer. Tighten your abdomen, hold your chest out and relax your shoulders.

4. Straighten your wrist, raise your upper arm and elbow to shoulder height, bend your arm and stretch your hand to the middle. The middle two joints of each finger are raised to a height higher than the shoulder.

5. Slowly straighten your arms, recover, do stretching exercises for 30 seconds, and then do the next group.

Attention.

Vertical pulley tensioner bends downward:

1. Stand between two pulley tensioners and hold the hook handle with both hands.

2. Hold the wire rope handle tightly, palms up, arms straight, and elbow spacing is shoulder width. Wrist straight.

3. Stand with your legs, with the distance between your legs slightly wider than your hips. Bend your knees slightly, abdomen in, chest out, and shoulder blades pressed downward or backward.

4. Fix the elbow joint, contract the biceps, and stretch the handle toward the shoulder to keep the arm consistent with the counterweight.

5. Slowly lower your arm to recover, repeat 12 times, and then do stretching exercise for 30 seconds.

Note that your hands are flat and your wrists are straight.

Bending training of horizontal dumbbell sitting on one arm;

1, sit on the fixed ball, with your knees bent, and the distance between your legs is about equal to your shoulder width.

2. Hold the dumbbell with your left hand, with your hips leaning forward, your upper arm close to the inner side of your left thigh, your arm down perpendicular to your shoulder, and your palm inward.

3, abdomen, stretching the spine, right hand on the right thigh to support the whole body.

4. Keep this posture unchanged, bend your right elbow, lift the dumbbell to your left shoulder, and straighten your wrist.

5, slowly put the arm back, and then practice the other arm.

Training program for junior and intermediate practitioners:

Be careful not to shake your elbows back and forth, and keep your elbows level with your shoulders when standing. (1 lb = 0.4536kg)

Senior physician training program:

Attention, it is best to continue the second and third group training.

Equipment exercise makes the American arm win 2 1, your exercise plan.

Do 2 groups for each exercise for 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. )

2, hovering at low altitude

Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen.

Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version.

3. soak in the chair to exercise.

Sit down and put your hands on the edge of the solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees.

Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again.

4, triceps stretching exercise

Raise your left arm directly above your head, then bend it behind your head and bend it behind your right shoulder.

Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 20 seconds, and then repeat it with your right arm.

5 strokes to easily have beautiful thin arms

1, opposite arm.

(1) Stand at attention, fingers clasped, palms facing each other, arms raised to your chest.

(2) Use the strength of the arm to pull the right arm to the left, keep this posture when reaching the limit 15 seconds, and then slowly return to the original posture. Repeat the above actions by hand until the arm feels tired.

Function: it can stretch the arm, make the muscles more compact and achieve the effect of slimming the arm.

2. Stretch your arms

(1) Stand at attention, straighten up, and make fists with both hands.

(2) Raise your arms above your head, then slowly retract your left hand and extend your right hand upward. Then the left hand is extended upwards, the right hand is slowly retracted, and both hands alternately practice the above actions until the arm feels tired.

Function: It can accelerate the burning of your arm fat and make it slimmer, thus achieving the effect of slimming your arm.

Step 3 swing at each other

(1) Stand at attention, stand up straight, make fists with both hands and raise them to shoulder height.

(2) Use the strength of the arm to swing the arm left and right in the opposite direction, keep this posture for a while when reaching the limit, and practice this action repeatedly until the arm feels tired.

Function: It can make the muscles of the arm firm and more beautiful. Regular practice can give you charming thin arms.

4. Raise your fist.

(1) Stand with your legs together, keep your body straight, make fists with your hands, and raise your arms straight forward to your chest.

(2) Use the strength of your arm to bend your hands and put them under your armpits, then attack your arm forward and practice this action repeatedly until your arm feels tired.

Function: It can make the arm muscles firmer, make the arm longer, and lose weight by regular practice.

Step 5 clap your hands back and forth

(1) Sit on the bed, keep your body vertical, and raise your hands forward to your chest, shoulder width apart.

(2) Clap your hands with the strength of your arm, then stretch your arm back. When you reach the limit, clap your hands with the strength of your arm.

Function: It can exercise the arm, accelerate the burning of fat, make the arm strong, and thus exercise the thin arm.

Summary: Thin arm exercise takes a long time to be effective. The above-mentioned thin arm movements can be done several times a day, and the time of continuous arm exercise adds up to more than 40 minutes. Don't be lazy when you do it. Be strict with yourself at every step.