Female friends generally attach great importance to their bodies, especially young women. If you think there is a lot of meat in a certain part, you want to lose it. Of course, just thinking about it is ineffective, so exercise and diet adjustment are very important. So how to reduce the amount of arm meat through exercise? How to slim out slender hands?

1, the method of thin arm

1. Bend down and lift horizontally.

Exercise: Keep your legs shoulder-width, knees slightly bent, your upper body leaning forward, your back straight, and your arms spread out to the place where you are raised horizontally, shoulder-height or slightly lower. 12- 15 times as a group, * * * as 3-4 groups.

Note: Don't bend your back when you lean forward, and try to spread your arms outward when you lift horizontally.

2. Lucky cat style

Practice: people keep standing naturally, abdomen in and chest out, the big arm is raised horizontally, the forearm keeps a 90-degree angle with the big arm, and the forearm rotates forward and outward. 15-20 times as a group, * * * as 3-4 groups.

Note: In the process of doing this action, the arm should always be raised horizontally, and the arm and body are on the same plane. It is forbidden to go forward or backward.

3. Vibrating arm

Exercise: people keep standing naturally, abdomen in and chest out, arms straight, and vibrate backwards in an up-and-down way. 20-30 times as a group, * * * do 3-4 groups.

Note: When vibrating the arm, the elbow should be slightly bent to avoid excessive load on the joint position. At the same time, the force should be even, and the range of action should not be too large, so as not to strain the shoulder muscles.

4, shoulder circle

Practice: people stand naturally, bend their elbows, touch their shoulders with their fingers, and draw circles forward with their hands at the same time. 20-30 times as a group, * * * do 3-4 groups.

Note: when circling, the speed should be as slow as possible, so as to fully exert force outward.

2, sit-ups slimming method

1. Lie on your back, with your legs bent together, your feet on the ground, and your hands bent under your head.

2. Lift the head and shoulders off the ground with the strength of the waist and abdomen, and pay attention to keeping the straight part close to the ground and not leaving the ground.

3. Restore, repeat 15-20 times.

Simple thin waist exercise double-sided sit-ups

1. Lie on your back, with your legs bent together, your feet on the ground, and your hands bent under your head.

2. Turn left, open the palm of your right hand, extend your left leg to the left, and stick to your left leg.

3. Revert to operation 1

4. Repeat action 2 in the opposite direction. Repeat the action 15-20 times.

Simple thin waist exercise three L-shaped leg lifts

1. Lie prone, with your hands flat on your sides, your legs together and lifted upward, and your whole body is L-shaped.

2. Continue to extend your legs to your chest until your hips leave the ground.

3. Restore and repeat the action 15-20 times.