Slender arms are the pursuit of many women, but because they often hold children or for other reasons, their arms are getting thicker and thicker, and they are getting farther and farther away from the goal of slender arms. I will share with you the complete book of yoga thin arm movements, and you are welcome to refer to it.
Yoga moves dump butterfly sleeve.
Crane posture
Step 1
Squat on the mat, feet apart, shoulder width apart, hands crossed on your chest, fingertips up, elbows on the inside of your knees.
Second step
Stretch your elbows to both sides, open your knees, pad your toes, stand your feet up, and try to be perpendicular to the ground.
Third step
When exhaling, slowly put our elbows close to the inside of our knees, palms down and fingertips forward in front of our bodies. Tilt your hips up and your knees touch our arms.
Fourth step
Inhale, push your head and upper back forward and lift your feet off the ground. Hold this position for about 10 second and breathe normally. This sport requires great strength of abdominal muscles and arms. Please practice step by step.
Something put together with boards.
Step 1
Lie on your back, with your back on the ground, your feet apart, your legs straight and your arms under your shoulders.
Second step
Lift your body off the floor, put your palms on the ground, point your fingers at your feet, press your toes down, and tilt your head back.
Side plate type
Everyone should be familiar with the side panel style! Side plate posture is very popular these days, and practicing side plate posture is actually very effective for thin arms. Everyone should keep practicing!
Step 1
Stand in the form of a mountain. Bend forward, put your hands on the ground, and put your legs back 60 to 75 cm, just like practicing dog pose.
Second step
The whole body leans to the right, only the right hand and right foot keep balance. The outside of the right foot should be firmly placed on the ground. Put your left foot on your right foot, your left palm on your left hip, keep your balance and keep your whole body straight. In order to master the balance in this pose, you can practice near the wall, so that the inside of your right foot is close to the wall.
Third step
Exhale, bend your left leg, lean forward slightly, and hook your left big toe with your left thumb, forefinger and middle finger. Extend the left arm and left leg vertically upward. Keep your balance in this pose for 20 to 30 seconds, straighten your arms and legs and take a deep breath.
Fourth step
Loosen your toes, put your left foot on your right foot again, and put your left hand on your left hip.
Step five
Exhale, lean to the left, and keep your body balanced only by your left hand and left foot. Repeat the above asana on this side according to the above technique and keep it for the same time.
Key points of thin arm movement:
Tip 1 Hold the dumbbell and stretch it backwards.
Props: dumbbells (about 1 lb) or 600c.c bottles.
Take a dumbbell or a bottle of Botter, hold it above your head, put your arm close to your ear, and then slowly stretch it to the back of your head. While moving, keep the elbow still and move the forearm up and down repeatedly, so that the upper arm feels slightly sour.
Remind you, the focus of this action should be slow, not fast and intense, otherwise, it is easy to self-defeating and become King Kong Barbie!
Thin arm Tip2 hold the chair with your arm and squat down.
Hold the chair with your arms, keep your feet shoulder-width apart, squat slowly in a semi-squat state, and keep your hands at 90 degrees. Be careful not to squat, so as not to exercise incorrect muscles. On the contrary, without beautiful lines, all you get is ... pieces of muscle!
Thin arm Tip3 empty palm slapping arm to stimulate muscle relaxation
Pat your arm with your empty palm, which is where you worship the meat. This action can stimulate lymphatic function, relax muscles, soften fat and avoid meat worship!
Thin arm Tip4 stretches your arms horizontally, draws circles and trains muscle endurance.
Stretch your arms horizontally, palms outward, and draw a circle at 90 degrees with your arms. The key point of this action is to straighten your arms and draw your hands from both sides to your chest while drawing a circle. You need arm strength instead of palm to train muscle endurance and lines!
Thin arm Tip5 holds the arm high and stretches the inner muscles of the upper arm.
Hold the right arm high, with the forearm parallel to the head, and then press the elbow joint of the right arm with the left hand to make the hand touch the back scapula, or move to the muscles on the side and inside of the arm with the body flexion and extension-!
Remember to do this action alternately left and right.
Thin arm Tip6 triceps stretching exercise on the ball
Grab the edge of the dumbbell with both hands and sit on the inflatable fitness ball (if there is no fitness ball, you can also sit on the edge of the chair). Tighten your abdomen so that you don't hunch over. Hold the dumbbell above your head with your elbows close to your ears.
Bend your elbow and slowly put the dumbbell behind your head until it almost touches your back. Hold this position 1 sec, and then put the dumbbell back.
Thin arm Tip7 triceps push-ups
Kneel on the ground, reach out and hold the ground with your hands until your head and knees are in a straight line. Your hands must be straight under your shoulders and tighten your abdomen at the same time.
Bend your elbow and bring your arms closer to your sides. Slowly lower your chest to the ground as close to the ground as possible. Hold this position 1 sec, and then return to the initial position.
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