Stretching exercise of thin big arms, the muscle that needs to be exercised is the triceps brachii. When you insist on stretching, the muscles of your upper arm will gradually tighten, and "Bye bye" will disappear. Let's practice the stretching exercise of thin arms together.

Stretching motion of thin arm 1 motion steps:

1, standing posture, feet open shoulder width; Step on the elastic rope and grab the rope ends at both ends with both hands;

2, chest and abdomen, shoulders relaxed, back straight, body slowly bending forward, knees bent;

3. Pull the elastic rope with both hands and put it behind your back, keeping your arms straight during the process;

4. Keep your body stable and slowly stretch the elastic rope up and down with your arms. Every time you stretch up, keep your arms straight and don't bend;

5. Then open your arms left and right and stretch the elastic rope. The opening range of the arm does not need to be too large, as long as you feel the stretching of the upper arm muscles;

6. Finally, the upper arm remains motionless, the elbow is slightly bent, and the elastic rope stretches up and down with the strength of the forearm; In this process, the big arm must be kept steady and don't shake with the small arm.

Tips: At the beginning of stretching exercise, because the muscles don't exercise for a long time and suddenly bear strong stretching, there may be cramps in the upper arm, back and neck. Therefore, it is best to do chest expansion exercise and exercise the shoulders and neck before starting exercise.

Pay attention to arm exercises:

1, this feeling is correct.

When the arm stretches up and down, the muscles of the upper arm will feel pain because of stretching, which is normal! Because the muscles of our upper arms are almost always in a state of relaxation and sagging, and we have not been exercised. When you suddenly stretch, you will feel pain. Practice a few more times, and the pain will gradually ease.

In addition, when stretching the elastic rope, the muscles of the shoulders, neck and back will also feel nervous, and people who often work at their desks will feel even more nervous. This is also normal, because the muscles of the shoulder and neck are closely connected with the muscles of the big arm.

2. The length of exercise

Each of the above three stretching movements can be done 20 times, according to the speed of the second hand. Three groups of actions are completed, which is exactly 1 minute!

3. A little tighter

If you want to make the stretching effect more obvious, you can choose to replace the elastic rope. The thicker the elastic rope, the more laborious it will be to pull it. Secondly, you can also use a pair of small dumbbells instead of elastic rope, which will put more pressure on the muscles of your arm.

4. Pay attention to the wrong practices.

First of all, don't lean forward too much, so your upper arm won't get enough exercise. And in the process of practice, dizziness is easy to appear.

Excessive pursuit of arm extension is also not good. In the process of stretching the elastic rope, try not to raise your arms or open your arms, otherwise your upper arms will cramp very easily. After practicing for a period of time, your arms will naturally be raised higher.

Stretching exercise of thin big arms (2) First of all, we should stretch the upper body well, fully mobilize the initiative brought by the upper arm, open the chest, keep stretching, adjust the even breathing, clench the fist and start the circular movement of the upper arm. This exercise can exercise the endurance of the upper arm and combine the upper arm with the chest for a good stretching exercise, which is a good way to quickly improve the spirit and temperament.

Keep your upper body upright, open your feet shoulder to shoulder, tighten your abdomen and keep breathing evenly, and start to expand your chest with your arms parallel. This action not only plays a stretching role, but also produces the effect of burning fat. It is also the action that all thin arms officially enter the fat burning state, and the rhythm must be maintained at 50-60 times per minute.

Then the action continues, and the action of stretching to both sides is changed to the action of stretching forward, which is also the best to keep 60 times per minute. However, the frequency of exercise at the beginning of the early stage can be controlled according to your own energy. When doing this action, you must feel that the meat of your big arm is completely thrown up, which is the best effect.

Make fists with palms facing each other, close your shoulders and start to raise your hand. The action range must be larger, and you can feel the effect of burning fat. This time is the hardest and most tiring time, so we must stick to it. The upward movement of the arm can not only thin the arm, but also stretch the waist and thin the waist. You must do this well.

The right-angle movement of the shoulder can help the above movements to have a good buffering and trimming effect. Hands are parallel, and the main elbow keeps a 90-degree right angle with the wall, which has the effect of stretching the side. Keep this action for 30 seconds, then put down your arm and relax, and then return to the original state for 30 seconds, once *** 10 times.

Hide-and-seek and thin arms can be trimmed. Pay attention to keep your arms and shoulders at 90 degrees and start to open and tighten. Action for a group of 30 seconds, a group of *** 10 is the best. Be sure to keep your arm in the best condition. This is the last trimming action, which can help the muscles recover quickly.

The last action, put your hands together and do an upward stretching action. Pay attention to the strong stretching state of the waist and abdomen arm at the same time to achieve the best effect. This action is still in 10 group, and it is best to keep each group for 30 seconds. After that, you can relax and massage your arms with massage cream. This set of movements can play a fast and thin arm effect, which is very practical!