Dumbbell is one of the best and most convenient instruments to exercise slender arms, and you can even exercise at home at any time. But the use of dumbbells should be appropriate, and if you are not careful, you will build strong muscles!

* Bend your arms

Hold the dumbbell with both hands and do it repeatedly from bottom to top 15 ~ 20 times. This action is to exercise the muscles of the upper arm and forearm.

Make love. Note: the movement speed should be appropriate, neither too fast nor too slow, natural and gentle, and avoid brute force.

* Bend over and bend the dumbbell arm.

Legs together, bend over, hold dumbbells in both hands, and bend back and straighten your arms. This action can not only reduce the fat on the back of the upper arm, but also tighten the arm lines.

* Reverse elongation

The flexion and extension of the arm can reduce fat, and the extension of the reaction is to train the lines of the arm and achieve the effect of self-cultivation

Shape a small waist

* Sit-ups This is the most popular way to reduce fat in the waist and abdomen, which can be done in bed immediately before going to bed every day.

* supine leg lifts are also supine, but this action adds legs. When lying in bed, try to lift your legs, but bend your knees, lead your thighs to your chest, and lean your pelvis back. This action is very beneficial to exercise the lower part of rectus abdominis.

* dumbbell side pull increases the contraction force of the side abdomen with dumbbells.

Cultivate slender legs

* Running

Running is one of the best exercises for stovepipe. If you want to develop long legs, you have to run long distances. Long-distance running will promote the development of red muscle fibers in legs. The more developed red muscle fibers are, the more they can increase the oxygen-carrying capacity of human blood and accelerate the burning of fat in the body, thus achieving the effect of losing weight.

* Front leg swing, rear leg swing, side leg swing.

This is a set of free and soothing movements. The purpose is to lengthen muscles and correct leg lines during exercise.

prescribe a diet

Many women start dieting as soon as they talk about losing weight. If you lose weight through exercise, you should not only eat, but also eat more. Because you don't have enough energy and nutrition, you have no strength to participate in fitness activities at all. Of course, this is not for you to eat and drink. Eating more and eating less is the diet rule of exercise to lose weight.

You must have breakfast, which is the most important meal in a day, so you should eat well and have enough energy for work and study. Foods rich in oil, sugar and salt are taboo in weight loss exercise, so we must choose some staple foods with low content. In addition, pay attention to your usual eating speed. Do you solve a meal like a task? This is also one of the factors leading to obesity. You should chew slowly, so that nutrients will be digested and absorbed slowly, and will not be converted into fat immediately, and the time can be controlled at about 20 minutes.

Now, you should eat more light, fiber-rich vegetables, drink more water and speed up your metabolism, so that your weight won't rise so fast.