However, on the issue of arm shaping, we are prone to make such mistakes. For example, when the whole body is relatively fat, simply carry out arm training and try to slim down the arm. At this time, we should know that if the whole body is fat, the whole body will lose fat, and special arm training is of little significance to lose fat. For example, if you want to shape your arms when you are not fat, you only need to train your biceps and triceps, but ignore the training of your shoulders. At this time, you need to know that the shape and fullness of the shoulders are as important as the shape and lines of the arms. If you want your arms to look good, you must also practice your shoulders.
So in a sense, arm shaping is aimed at people with normal weight but loose arms. In the process of shaping the arm, it is necessary to increase the training action for the shoulder to make the arm reach the ideal state as a whole.
Then, in the next seven movements, there are not only bird pushing movements for shoulders, but also arm bending movements for biceps brachii and arm flexion and extension movements for triceps brachii. We only need to prepare a pair of dumbbells or water bottles, and do them regularly, which will let us shape our arms as a whole, so as to better eliminate the worship of meat and shape strong and slender arms.
Action 1: 12-20 times
Action 2: 12-20 times
Stand up, chest out and abdomen in. Hold dumbbells on both sides of the shoulders, palms forward, keep the big arm parallel to the ground, and the small arm perpendicular to the big arm. Move the arm forward while vibrating slightly up and down until the elbow is about to touch, and then recover in the opposite direction.
Action 3: press the dumbbell 12-20 times.
Stand with your back straight and your core tightened. Hold the dumbbell to your shoulders with both hands, palm forward, inhale, push the dumbbell up over your head, and exhale at the same time until your arms are naturally straight. Stay at the top for a while, feel the contraction of the shoulders, and then slowly put the dumbbell back to the starting position. The descent process should be actively controlled, and it is not allowed to fall freely.
Action 4: Bend the dumbbell bird 12-20 times.
Stand with your back straight, knees slightly bent, put dumbbells in front of you with both hands, elbows slightly bent, arms extended to the back of your body and stopped at the top. When you put them down, your arms will slowly close instead of falling freely.
Action 5: Bend the dumbbell arm 12-20 times.
Stand with your back straight, legs together, knees slightly bent, hands holding dumbbells, arms close to your body, forearms perpendicular to the ground. Straighten your arm forcibly, pause for a moment, bend your elbow until your forearm is perpendicular to the ground, and pay attention to the fact that your forearm is always attached to your body and remains motionless during the action.
Action 6: Standing dumbbell lift 12-20 times.
Stand up, chest out and abdomen in. Hold the dumbbell with your hands on your sides, palms facing each other. Bend your elbow upward with the strength of biceps brachii. Turn your wrist when bending your elbow. When you reach the top of the action, keep your palms up. Pay attention to fixing your big arms at your sides. When you reach the top of the action, hold it for one second. Squeeze the biceps, slowly extend your arms and restore them downward, keeping your muscles tense during the action.
Action 7: Lift dumbbells 12-20 times.
Stand up, hold the dumbbell in front of you, shrink your shoulders, and pull the dumbbell up until your arms are parallel or slightly higher than the ground. After the vertex stops, slowly lower it to recover.
After fully warming up, start the action, rest for about 30 seconds between each action, do 3-5 groups at a time, 3-5 times a week, and stretch and relax after the action. If the body fat is high and the whole body is full of fat, you need to cooperate with diet and aerobic exercise to reduce fat as a whole.
If you have already started, you should always stick to it if you want to be effective, rather than concentrate on training after you have thought about it.