For girls, it can really be compared with "the end of the world", and what is even more terrible is about losing weight and bodybuilding! Among them, thin arms are one of the world's problems. Because the arm is one of the most obvious parts, I believe that almost every woman wants to have slender arms. That feeling of weakness makes people want to protect. And if the arm is relaxed, it will greatly affect the visual beauty of the figure. Knock on the blackboard! Arm fleshy, easy to expose age! Therefore, to look younger, it is essential to get rid of the worship of meat! It is especially important to have a pair of tight and elastic arms!

In most people's daily life, the arm is the most active part, but its stretching direction is only a single front or side. Due to the lack of comprehensive exercise, the inside of the arm is easy to relax (commonly known as butterfly sleeve is the position of the triceps brachii group). Moreover, the parts where muscles are rarely used are easy to accumulate fat, especially after the age of 25, the metabolism becomes slow. So, in any case, if you want to have strong and sexy arm lines, besides aerobic exercise to eliminate fat, you can also make them more compact through exercise, which is what we want to eliminate today. Let's study together.

1, swan-shaped revolving body

This action can use the strength of shoulders, biceps, triceps, lower arms and chest at the same time. The rotation of the waist can pull the abdominal muscles at the same time, which also has a certain stretching effect on the waist.

The operation is as follows:

A, the elbow joint of both hands makes the arm bend 90 degrees, which is the same height as the chest. Take a water bottle or dumbbell, and be careful not to be too heavy.

B, open your feet, put your left foot out of your toes backwards and downwards, and keep your body straight.

C, lift your left foot up 90 degrees, and at the same time use the core strength to rotate your waist, so that your arms can be translated and rotated on your chest.

D, every 15 is a group, which is completed alternately from left to right. Repeat three groups.

Step 2 lift your legs and stretch

This action can also exercise the strength of shoulders, biceps, triceps, lower arms and chest, and also has a certain effect on rectus abdominis.

The operation is as follows:

A. Raise your hands horizontally in front of you or straighten the dumbbell.

B, open your feet, put your right foot out of your toes backwards and downwards, and keep your body straight.

C. When the right foot is lifted upward, use the core strength to rotate the waist to move the arms in the direction of the right foot, and then return to the original position.

D, every 15 is a group, which is completed alternately from left to right. Repeat three groups.

Summary: Beginners can increase the weight of hand-held objects according to their own needs, and be careful not to overload them. After two exercises, you should rotate your arm muscles left and right with your hands to relax.