Thin arms on the bed
Step 1 Stretch your arms evenly, sit on the bed with your legs crossed, naturally hold your head high, keep your spine straight and put your hands on your ankles. Raise your hands horizontally to half height, palms down, and keep breathing evenly. Twist one hand up, palm up. This action is repeated 15 times, and the arms are alternately twisted in the opposite direction.
Step2: Sit on the bed with your legs crossed, keep your back straight, cross your hands forward, twist your fingers and make a fist. Slowly stretch your arms up, over your head to the back of your head, and feel the feeling of your spine stretching up to your fingertips. Try to raise your head and keep breathing slowly. Repeat three times.
Step3 Lie on the bed with your feet shoulder-width apart, your feet hooked, your toes pointing to the ground, your elbows bent on both sides of your chest, and your chin pointing to the ground. Push your limbs hard, tighten your abdomen as much as possible, lift your body upward, and keep it on a person's plane from head to toe. Be careful not to tilt. After stopping 10- 15 seconds, repeat for three times.
Efficacy: It can effectively help you remove arm fat, relieve arm pain and reduce fatigue.
Loose shoulder chair
Step 1 Sit in a third of the chair, with your back straight, your knees together, and your eyes looking straight ahead.
Inhale, keep your upper body still, shrug your shoulders and stop for a few seconds.
Step3 Exhale slowly, keep your upper body still, relax your shoulders, and try to relieve nervous nerves.
The fourth step is recovery, repeated several times.
Efficacy: eliminate arm fat, relieve shoulder and neck pain and promote blood circulation of shoulder and neck.
Arm rotation
Step 1 get ready to sit down.
Step2 Raise your arms horizontally left and right, palms down.
Step3 Keep the whole body still, and the fingertips drive the arm to make a circular motion counterclockwise, with 10 circles in each direction.
Efficacy: Extend the whole arm line, make it slimmer and tighter, and let you say goodbye to "bye bye" completely.
Tips for body shaping: Try to tighten the muscles of the whole arm, relax your shoulders and don't shrug your shoulders. Always keep your arms parallel to the ground. Don't move when you draw a circle. Focus on the big arm.
Curved arm type
Step 1 straighten your upper body, so that your hips naturally sit in front of the chair 2/3, and your feet droop parallel. Let your arms make a fist, straighten forward and shoulder-height at the same time. Then breathe naturally, relax and prepare for the next action.
When inhaling, you need to bend your elbows and bend your arms at 90 degrees. Then exhale, rest your bent elbow on your shoulder, then contract inward, and repeat the action 12 times, 12 times for one time. It is recommended to do it twice a day.
Efficacy: the arm is lifted horizontally and contracted inward, then the biceps are flexed and the triceps are stretched. This can stabilize the shoulder joint, make the lines of the arm lines more beautiful and make the arm more slender.
Important: You should not move your elbow during practice, but it is best to keep it at shoulder height when bending your elbow and slow down. In addition, according to personal circumstances, you can moderately increase the intensity of practice, such as holding a mineral water bottle, which can get better results.
This simple exercise can help you get in shape. Try it as soon as possible. Keep practicing 1 hour every day, or practice anytime, anywhere. Over time, your figure will get better and better.