1. Four moves of fast thin arm yoga
First, the arm rotates.
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: When doing this action, you should pay attention to tightening the muscles of your arms as much as possible and relaxing your shoulders. Don't lift your shoulders, keep your arms parallel to the ground, and don't move when drawing a circle. You should pay attention to your big arms.
Second, the curved arm type
Step 1 Straighten your upper body, so that your hips naturally sit in two-thirds of the chair, and your feet droop in 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: This action can lift and contract your arm inward well, and when you use it to flex your biceps, you can stretch your triceps well. This can stabilize the shoulder joint, make the lines of the arm lines more beautiful and make the arm more slender.
Key points: You can't move your elbow during practice, but it's best to keep it at shoulder height and slow down when bending your elbow. 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.
Third, the thin arm type in 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 that your spine extends up to your fingertips. Try to raise your head and keep breathing slowly. Repeat three times.
Step3 lying on the bed, feet shoulder width apart, feet hooked, toes pointing to the ground, arms bent on the chest, chin pointing to the ground. Use the strength of your limbs to tighten your abdomen as much as possible, lift your body upward, keep your head on a person's plane, and be careful not to tilt your ass. After stopping 10- 15 seconds, repeat for three times.
Efficacy: It can effectively help you remove arm fat, relieve arm pain and reduce fatigue.
Four, the chair loose shoulder type
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.
2. Diet regulation
Besides practicing yoga, daily diet adjustment is also very important. Here are some thin arm foods.
Fat is eaten, but eating it properly will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat.
Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight.
Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol.
Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food.
In recent years, most of the internationally popular slimming products are made of cereals and marine foods, such as L-carnitine, green tea polyphenols, white gourd, seaweed, chitin, hawthorn, alpine green tea essence, evening primrose and so on. Extract and concentrate 32 kinds of nutrients and unique fiber components that are necessary for human body to lose weight, and adjust nutritional imbalance by absorbing excess fat in the body. It can effectively decompose fat and achieve slimming effect.
3. Thin belly yoga
First, simply sit and twist.
Function: This pose can help you stretch your spine, eliminate back pain, then massage your abdomen, reduce abdominal fat and promote the peristalsis of digestive organs.
Sit cross-legged on a folded blanket, keep your pelvis level and your back straight. Inhale and stretch the spine upward, and turn back to the right when exhaling. Put your left hand on your right thigh and your right hand on the edge of the blanket behind you for 30 seconds, then take it back. Repeat the same action in the opposite direction.
Second, half fish king
Function: This kind of torsion can act well on the abdomen, producing strong torsion on the diaphragm and abdominal belt, and its torsion force will be very strong, which will help to tighten the waist and abdominal muscles.
This is a more advanced turning position. We need to fold one leg under it, make the sole stand upright on the ground, put the upper sole on the outside of the knee, put the toes and knees in a line, and make the upper sole vertical.
You can put a blanket under your hips to prevent your pelvis from falling backwards, so that your back can stand up. When exhaling, you can also inhale and stretch the spine, and exhale to push the middle back to the body and increase the torsion.
Three, twisted triangle extension
Description of yoga posture:
1, kneel down and relax your lower abdomen.
2, inhale, breathe naturally, feel your hands stretched to both sides, and lift your hands horizontally to both sides. Hold your right ankle with your right hand and slowly sink to the left;
3, exhale, breathe naturally, look at the fingertips of the left hand;
4. The left arm slowly extends to the front right, and the eyes look to the sky;
5. Inhale, turn the whole left arm and upper body to the upper left, exchange directions, and breathe naturally;
6. Keep this action for 30 seconds to 1 min 1 stroke, and expand the chest and shoulders.
Key points: When practicing, the consciousness focuses on the torsion of the hips and the whole spine.
Efficacy: Treating constipation, hyperacidity, obesity, scapulohumeral periarthritis and neuropathic low back pain 1 move. Mainly enhance the torsion of the spine, promote the blood circulation of internal organs and the metabolism and relaxation of digestive system.