2. Slowly lift your upper body with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back.
3. Slowly lower the upper body and return to the original squat.
4. It can be repeated 10 times.
Efficacy: It can expand the back and eliminate back fat.
What about thick arms? You can refer to the following arm weight loss methods:
◎ Lift your right shoulder upward, then relax and go back and forth * * * four times. Lift your shoulders together, then relax and go back and forth eight times.
◎ Hold a bottle filled with water (or sand) and straighten it from front to back. Remember to do this close to your ear. 2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
◎ Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift it and switch sides. Do this 20 times a day. If you feel sore from the beginning, it means you have moved to that part.
◎ 1. Stand with your hands straight forward and your feet shoulder width apart. 2. Draw a circle with both hands and draw a circle outward for 20 times. 3. Draw a circle inward 20 times. 4. Don't draw too big a circle, use the strength of your arm, not your palm.
◎ Massage from the left hand to the right hand, massage in circles from the lower (palm) to the upper (shoulder) for * * * 5 times, then hold it with your thumb, forefinger and middle finger to relax your arm muscles, and hold it a few times where there is fat for * * * 3 minutes.
◎ Massage your left hand with your right hand, massage in circles from the lower (palm) to the upper (shoulder) for * * * 5 times, then pinch it with your thumb, forefinger and middle finger to relax the arm muscles, and pinch it a few times where there is fat, for * * * 3 minutes. ~ Although kneading is more suitable, it is soft kneading! Never pinch a bruise ~
◎ Take a dumbbell or a bottle filled with water (or sand) and straighten it from front to back. Remember to stick it to your ear to do this. 2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
◎ Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift it and switch sides. Do this 20 times a day. If you feel sore from the beginning, it means you have moved to that part.
◎ 1. Stand with your hands straight forward and your feet shoulder width apart. 2. Draw a circle with both hands and draw a circle outward for 20 times. 3. Draw a circle inward 20 times. 4. Don't draw too big a circle, use the strength of your arm, not your palm.
◎ 1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm. 2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest. Don't draw the circle too big, so as not to hurt the joints of your shoulders.
◎ Put your hands together on your chest .. Put your fingers together, but don't close your palms. There is a gap, and then try to close your palms and let go. ..
◎ Put your fists on your chest ... (It's a fist with two hands together)
The bent joints of your hands should also be close together ... and then lift them to the joints of your hands ... until your eyes slowly drop ... anyway, they should be close together ... without any gaps. ....