1, the method to remove the butterfly arm
1, opposite arm.
Step 1: stand at attention, hands clasped, palms facing each other, arms raised to your chest.
Step2: Pull the right arm to the left with the strength of the arm, 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. This action can stretch the arm and make the muscles tighter, thus achieving the effect of slimming the arm.
2. Practice elbow and shoulder movements in turn.
Starting position: one arm spreads like a wing.
Materials: a pair of dumbbells weighing 5-8 kg and a yoga mat.
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. Step forward with your left foot, put your right foot straight behind your back, put your left hand on your thigh, and lift your right hand horizontally from your hips to your shoulders until your arms are parallel to your shoulders and your elbows are slightly bent downward. Do 12 times in a row, and then change direction.
3. Shrugging exercises
Women who sit in an office for a long time are best suited to practice shrugging. In the process of sitting, the shoulders will unconsciously lift up, forming pressure. In addition, women like shoulder bags, and some women's bag are big and heavy, which is very harmful to shoulders. So practicing shrugging can not only relieve the pressure on the shoulders, but also keep the arms in a natural balance.
4, lunge bending exercises
Exercise: Stand with your feet apart, about the width of your crotch, and hold a dumbbell in each hand. The palm of your right hand is up, and your left hand is close to your side. Step forward with your left leg, bend your knees 90 degrees, bend your right arm, and lift the dumbbell to shoulder height. Return to the initial action and repeat six times on the other side.
Step 5 swing at each other
Step 1: stand at attention, stand up straight, make fists with both hands, and raise them to shoulder height.
Step 2: Use the strength of the arm to swing the arm left and right in the opposite direction. When the limit is reached, keep this posture for a period of time and practice this movement repeatedly until the arm feels tired. This exercise can strengthen the muscles of the arm and make the arm more beautiful. Regular practice will give you charming thin arms.
2. Quick slimming action
Action 1: Put your legs together on the floor mat, then slowly lift your hands up until they are perpendicular to the upper part of your body, inhale and abdomen, and keep your body's center of gravity slightly backward for a few seconds. Exhale, slowly return to the initial state and repeat the action ten times.
Action 2: Sit flat on the floor mat, press your left leg on your right leg, put your hands on your head, inhale, pay attention to your chest and abdomen, stretch your body to the left as far as possible, hold it for a few seconds, return and exhale. Then repeat this action on the other side. This action focuses on exercising the muscles on both sides of the waist, which can play a role in slimming the waist.
Action 3: Lie flat on the ground, tilt your upper body forward to be parallel to the ground, and at the same time straighten your left leg backward, straighten your hands forward, keep the action for a few seconds and then repeat the action with your other leg.
Action 4: Lie flat on the floor mat, slowly support the upper body with your right elbow, bend your right leg and knee and hold it with your left hand, slowly pull to the abdomen, inhale, contract the rectus abdominis, and repeat the action several times.
Action 5: Sit flat on the floor mat, bend your knees, slowly lift your lower body, let your feet leave the ground, and at the same time, put your hands on your sides, inhale, abdomen, and slowly stick your legs to your abdomen, exhale, reply, and repeat the action several times.
Action 6: Lie flat on the ground, bend your left leg and knee, take a big step forward, stretch your right leg backward, inhale, stretch your hands together, lean forward, hold your breath, keep the action for a few seconds, then return to the initial state, and then repeat the action with the other leg.
Action 7: Kneel half on the mat, inhale, slowly stretch your upper body backwards, and stretch your hands backwards to hold your ankles for support. After holding the action for a few seconds, return to the initial state and repeat the action several times.
Action 8: Lie flat on the ground, bend your left leg knee, slowly lift your left leg upward, try to get close to your lower abdomen, raise your hands to hold your head, pay attention to chest and abdomen, keep the action for a few seconds, then return to the initial action and repeat it several times.