The fastest and most effective way to exercise thin arms.

How to exercise thin arms is the fastest and most effective method. It is important to stick to the thin arm in order to achieve the thin effect and not rebound. Generally, it will have some effect if it lasts for about two weeks. Here are the fastest and most effective ways to exercise thin arms.

How to exercise thin arms the fastest and most effective way 1 First, exercise thin arms to eliminate annoying meat worship.

Flexion and drop exercise of fitness ball

Answer: Put your calves on the fitness ball, straighten your hands, open them shoulder width, hold your palms on the ground, and keep your back straight.

B: Bend your elbows and lower your body to the maximum you can bear.

Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

Single-arm lifting

Answer: Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and lifted upward, so that dumbbells are on the same level with ears and palms are facing forward.

B: Hold your left hand high and straight, so that your arm is slightly in front of your face and your lower body remains still. Go back to action a and repeat with your right hand.

Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

Pull ring movement

Answer: Sit in a chair and pull the sling with both hands (elastic rope can also be used instead), palm down and upper arm at the ear.

B: Keep your head down. Pull down the sling and put it behind your head.

Hold for 60 seconds, repeat 10- 12 times in each group, and do 2 groups.

Pull up the pull rod

A: Lie on your back, keep your body straight, put your legs together, and hold the crossbar with both hands, which is slightly wider than your shoulders.

B: Lift your body slowly with arm strength and try to keep your chest close to the crossbar. Tighten your abdomen and keep your body straight.

Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

One-arm extension

Answer: Standing posture, waist bending, upper body slightly leaning forward, dumbbells in both hands, elbows bent 90 degrees, placed on both sides of the waist, palms facing each other.

B: Slowly straighten your right arm backwards and raise it as high as possible to make it parallel to the ground. Then return to the original position and switch to the left hand.

Hold for 60 seconds, repeat 10- 12 times on each side, and make 3 groups.

Second, give you a quick and thin arm trick.

The first thin arm coup:

1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.

2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.

The second thin arm coup:

Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.

If you feel sore from the beginning, it means that you have moved to that part and the fat is burning.

The third thin arm coup:

1, hands straight forward, feet shoulder width.

2. Draw a circle with both hands and draw a circle outward for 20 times.

3. Draw a circle inward 20 times.

4. You don't need to draw a big circle, but use the strength of your arm instead of your palm, which can effectively remove the fat from your arm.

The fourth thin arm coup:

1, stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.

2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is focused on tightening the inner arm and chest muscles.

Don't draw the circle too big, so as not to hurt the joints of the shoulders.

How to reduce arm fat? These four methods must be adhered to in order to achieve the effect of thinness and not rebound. Stick to it for about two weeks, and you will have enviable beautiful arms.

Third, exercise is the fastest way to lose weight.

First, push-ups (push-ups-like exercise)

The whole exercise can exercise the muscles of the whole arm, accelerate blood circulation, and thus promote fat burning.

First of all, lie on the ground, with your hands on the ground, shoulder width apart, and your fingers facing the outside of your body. Your whole body is in the same state as when you do push-ups Next, bend the elbow, the center of the body moves to the right, and the whole body leans to the right. Then move the body center back to the middle, then turn left and repeat the above actions. Keep moving left and right for 5 minutes at a time, and you will soon find that there is a lot less meat on your arms.

Second, arm exercises

Doing arm exercises with the horizontal bar is also a quick way to lose weight. First, grab the single pole with open hands, shoulder width apart, feet together, and lean forward slightly. Then look ahead, start bending your arms, stand on tiptoe, keep your body straight all the time, and at the same time increase your breathing volume and slowly let your chest get close to the iron. Do it five times a day for two minutes each time.

Third, the triceps brachii stretches the thin arm.

This exercise can exercise triceps brachii, tighten arm muscles and shape perfect and slender arms. First of all, keep your body standing naturally, hold your head up and chest out, hold your dumbbell arm against your ear with your right hand, and hold your right hand for support. Then keep inhaling, bend your right elbow slowly, and the dumbbell slowly hangs over your head, and the joint is at a right angle of 90 degrees. Then straighten your arms again, keeping your elbows slightly bent. Do 15 times with one arm, then practice with the other arm, and do 3-4 groups every day.

Fourth, draw a circle inside and outside the arm.

The method of drawing a circle with your arm is simple. First, straighten your hands forward, then turn your arms to circle outward 20 times, and then circle inward 20 times. Note that when you draw a circle, you don't need to draw it too big. You should use your arms instead of your palms.

Five, chest pulling technique

The method of holding the chest with both hands is simple and easy to learn, does not require too much effort, and can effectively tighten the fat of the forearm. First, hook your chest up and down with your hands and try to open your chest as much as possible. Then pull hard with both hands in the opposite direction, hold for 20 seconds, and repeat for 3 times. Finally, exchange the upper and lower positions of the left and right hands and repeat the above actions. Do it once for the left hand and once for the right hand, and do 5 groups every day.

Six, arm massage

Arm massage can speed up the blood circulation of the arm and promote fat burning.

The specific approach is:

1. First, press the armpit with four fingers other than the thumb.

2. Then press the arm from bottom to top with the palm of your hand facing the armpit, and pay attention to the fingers facing the outside.

3. Then touch your arm like an arm, and keep it moderate.

4. Finally, pat your arm with your fingertips.

Fourth, the fastest and most effective way to thin arms

Detoxification exercise of old weapon waste

This method is to help the old waste accumulated on the arm to be discharged and slim down by massage and drainage.

The first is the lymphatic massage on the inside of the arm. Gently press the armpit with four fingers for 5 times, then lift the arm upward, and push the palm of the other hand in the direction of the wrist to the root of the arm, and repeat for 5 times.

Then the waist, also gently press with four fingers. Then put your arms on your head, waist width. Push it downstream from the wrist to the waist. It is also 5 times of light pressure and 5 times of push and pull.

Gently press five times with the fingers of the limbs in the armpit direction. Then straighten your arm forward at right angles to your shoulders, hold your wrist with the other hand and push it to the root of your arm. Repeat for 5 times.

Press the axillary lymph nodes 5 times like a grabbed hand, then push up the outside of the arm, thumb up, and other fingers to assist, and push up along the arm 5 times. All the above actions can help the arm lymph metabolize the accumulated old waste more effectively and make the arm return to beautiful lines.

Bye, butterfly sleeve. Practice.

Put your hands back and keep the height at a position where your shoulders won't feel uncomfortable. Then twist your arms up and down, as if to say goodbye. This is butterfly sleeve's bye-bye exercise.

The next movement has the same effect as the snapping movement, but it can also help to train the scapula and adjust our posture.

Open your arms outward like a demonstration, and then cooperate with breathing. When inhaling, your arms turn up and when exhaling, your arms turn down. Remember to rotate from the scapula, this is the correct posture.

Arm muscle training

Sit down with your knees bent and your arms on the ground.

Lean back slowly. When the arm feels sore, keep it at that height 10 second, and then slowly return to the original position in the direction of the body. Repeat 10 times.

How to exercise thin arms the fastest and most effective method 2. Low cabinet thin arms exercise

Step 1: Turn your back to the low cabinet, put your hands on the edge of the low cabinet, bend your feet, support your body with your hands, and straighten your arms.

Step 2: Inhale deeply, sink, then exhale, and bend your hands at a 90-degree angle for 10 second.

Step 3: Take a deep breath again, and your body begins to rise slowly. Repeat 10 times.

Note: When you sink, you should slow down and feel the pain inside your arm!

Thin arm exercises on the table

Step 1: Lie flat under the table and grab the edge of the table with both hands;

Step2: Pull hard with both hands, keep your body close to the desktop and straighten your neck; Keep the action state 1 min.

Step 3: Put down your body. Repeat the action 20 times.

This can fully exercise your back and biceps, and make you lose weight easily.

Independent thin arm exercise

Raise your arms and stroke backwards.

Step 1: stand at attention, stand upright, and hang your hands naturally at your sides.

Step2: Lift your arm up, turn your palm up at the same time, and lift your arm to shoulder height.

Step 3: Use the power of your arm to stroke backwards. When you continue, keep this posture for a while, then slowly return to the original posture and practice repeatedly until your arm feels tired.

This exercise can exercise your arms, make your arm muscles stronger, and make it easy for you to have slender arms.

Crank arm promotion

Step 1: stand at attention, hang your fists around your waist and keep your upper body straight.

Step 2: Bend your arm 90 degrees and lift it up with the strength of your arm until your arm is shoulder height. Keep this posture for a while, then slowly return to the original posture and practice repeatedly until the arm feels tired.

This simple action can give your arms a full exercise, let you say goodbye to "bye-bye" and have slender arms.

Draw a circle with one arm.

Step 1: Stand at attention, with your hands hanging naturally at your sides and your waist straight.

Step2: Lift the left arm upward, then bend the elbow, with the palm close to the right shoulder and the right arm close to the body and draw a circle backwards for 30 times. Then, exchange arm movements and repeat the above exercises until the arms feel tired.

This action can make your arms and arms fully exercised, make your arms and arms muscles strong, and thus realize your desire to lose weight.

Pull your arms together.

Step 1: stand at attention, with your hands hanging at your sides and your waist straight.

Step2: Raise your arms to your chest, bend your elbows, face your palms, and hook your fingers.

Step3: Pull the arm in the opposite direction with the strength of the arm, keep this action for 30 seconds when reaching the limit, and then slowly return to the original state.

Repeated practice and changes can stretch the arm and make it slimmer, thus achieving the goal of slimming.

Raise your arm.

Step 1: Stand with your legs shoulder width apart, keep your upper body vertical, and put your hands behind your back.

Step 2: Use the strength of your shoulders to squeeze backwards and lift your arms up at the same time. To the limit, keep this posture for a period of time and slowly return to the original posture. Repeat this exercise until your arm feels tired.

This action can make your arms exercise, make your arms more graceful, and make you easily develop sexy arms.

Put your hands together and push.

Step 1: stand at attention, raise your hands to your chest and straighten your waist.

Step 2: Use the strength of your arms to push your hands inward, keep this posture for a while, then slowly relax your arms and practice the above actions repeatedly until your arms feel tired.

Repeated practice of this action can accelerate the burning of arm fat and make the arm more stuffy. MM students can have charming thin arms if they practice often.

How to exercise thin arms The fastest and most effective method 3 Easy thin arms?

Warrior 2 style

Action decomposition:

1, legs slightly apart, standing naturally, back straight;

2. Move the right leg to the right, bend the right knee so that the right knee is at 90 degrees and the left leg is stretched to the left;

3. Keep your arms straight horizontally, your fingertips close together and your palms down;

4, keep breathing for 5 times, slowly reply, and then repeat on the other side.

triangle

Action decomposition:

1, all fours on the ground, kneeling on the ground, hands shoulder width apart;

2, stand on tiptoe, slowly lift your hips, and slowly straighten your arms as your body rises;

3. Straighten your legs, slowly stick your heels to the ground, and press down your shoulders and back slightly; Put your ear close to your arm;

4. Keep breathing for 5 times, slowly recover and have a rest.

A lying hero or heroine posture.

Action decomposition:

1, lie on your back with your legs straight;

2, bend your knees, let your feet be placed on both sides of your thighs, and your calves are close to your thighs;

3, the waist is up from the ground, the arms are up to the top of the head, and the palms are up;

4, keep breathing for 5 times, slowly reply to the body, take a break.

Niulian modeling

Action decomposition:

1, sit on the floor with your back straight;

2. Bend your knees, cross your legs, put your left leg down, put your right foot on the right hip side, put your right leg on it, and put your right foot next to your left hip;

3. Bend the elbow, put the left elbow on the right elbow, wrap your hands, and put your palms together in front;

4. Keep breathing for 5 times, slowly recover and rest.

Magic chair style

Action decomposition:

1, stand naturally and keep your back straight;

2, bend your knees, try to make your knees 90 degrees, and lean forward slightly;

3. Hands straight up, close together, palms facing each other;

4. Keep breathing for 5 times, slowly recover and rest.

Crane style

Action decomposition

1, all fours on the ground, kneeling on the ground, hands shoulder width apart;

2, stand on tiptoe and lean forward slightly;