It's summer. Perhaps many sister papers are not too fat, but their arms are not good enough to worship meat. It doesn't matter. Let's take a look at David, the most perfect fitness instructor in Hollywood. Kirsch's thin arm plan. By the way, this coach is also a Hollywood star Jennifer? Lopez, Heidi? Tutoring, Kelly? Washington, faith? Hill and other coaches.

On the Strength Training of Girls

Rumor 1: exercise your arms, and your arms will definitely become thick.

This is the easiest excuse for women. Kirsch said that women are worried that if they are trained in weightlifting, they will become "muscle women" and lose their feminine charm. But this is not right. Kirsch explained: Women's bodies are not easy to grow a lot of muscles, because they lack androgen (testosterone) unless there is genetic variation.

Proverbs 2: Stop training and your hard-won muscles will get fat.

This is also wrong. Kirsch said: "If you stop training, your body may get fat, but the reason for getting fat has nothing to do with whether you have practiced muscles before."

In order to keep your arms in the best condition, you need to first evaluate your body and set an achievable goal. For women with excessive arm fat, it is necessary to increase the weight and repetition of arm exercise and strengthen aerobic exercise. Kirsch warns that heavier dumbbells won't make you reach your goal faster.

The equipment you need

Dumbbell: 3-8 kg (1.36-3.63 kg) is the best. If there is no dumbbell, canned food and bottled water will do.

Stabilizing ball: If you are 4 feet 1 1 inch to 5 feet 4 inches (1.50- 1.63 meters), choose a ball with a diameter of 45 cm and a height of 5 feet 5 inches to 5 feet 8 inches (1.65-/kloc).

Arm training 1: perfect push-ups

This kind of push-ups can be done by both men and women.

You need to forget the push-ups that physical education class learned in high school and use the methods that are taught to you now.

15- 20 times in each group, with at least 2-3 groups each time. (The following other trainings are the same. )

If necessary, you can use improved push-ups (knees apart) to do your feet.

1. It is best to practice in front of the mirror, so that you can check the accuracy of your actions. Keep your hands shoulder width apart, tuck in your abdomen, and ensure that your shoulders and neck are relaxed.

2. Use triceps brachii to assist push-ups, so as to ensure that you can feel their strength when lifting and squatting. Your body must be tight from shoulder to toe and parallel to the ground.

Arm training 2: lifting dumbbells

Lifting dumbbells is very important to exercise biceps brachii.

1. Shoulder blades are adducted, elbows are kept at the sides of the body, abdomen is tightened, and knees are relaxed.

2. Once the arm is in the correct position, easily contract the biceps brachii, and don't let the shoulder rotate forward.

Arm Training 3: Spider Push-ups

Does it look like a spider?

1. Get ready for push-ups.

2. Stretch your right arm as far as possible, bend your left knee to your chest, put down your body and complete a push-up.

3. Return to the original position.

4. Change the other side and finish the second time with your left hand and right knee.

Arm training 4; Triceps brachii contraction

It is important to maintain a standard posture.

1. When standing, bend one leg, hold the dumbbell in the other hand, and lean forward 45 degrees.

2. Keep your elbow close to your body.

3. Fully contract the triceps brachii, and only let your elbow and fingertips move.

Arm Exercise 5: Press Down Exercise

If there is no ball, find another bracket.

1. Sit on a chair or bench, put your hands behind your back, keep your back straight, straighten your legs forward, make a 90-degree angle with your back, and then put a ball under your feet. When you move down, your hips should be as close to the bench as possible, and your shoulder blades should be adducted.

Arm training 6: Boxing

Imagine that the person opposite is someone you hate. Boxing can also release emotions.

1. Spread your feet shoulder width apart. Relax your knees and tighten your abdomen. Punch forward on both sides of the body, each side 15 times.

2. Upward hook, arms bent 90 degrees, fists crossed upward on the chest, both sides 15 times. If you feel relaxed, you can increase your strength.

7. Aerobic exercise

Aerobic exercise requires sweating. Don't play while doing.

Kirsch finally stressed: But if you don't do some aerobic exercise every week, all the push-ups and dumbbells you do are for nothing. Aerobic exercise is to make your heart beat faster and sweat for at least 45 minutes, 3-5 times a week. But it doesn't include the time when you answer the phone, send text messages or read magazines during exercise.

Kirsch's more respected aerobic training includes:

1. Run 2500m as fast as possible on the treadmill.

2.15min rock climbing

3.15min upper body dynamometer

No fixed gym? Don't think you can stop doing aerobic exercise. For example, if you want to raise your heart rate, jump rope.

These are some simple aerobic exercises that can be practiced at home.

1. Skipping rope 15 minutes

2. Jogging near home 15 minutes.

3. Climb stairs 15 minutes