Weight loss is a very hard thing, especially to lose the meat of the arms is a difficult thing, but experts say you can exercise to create a slender arm, here we will learn together can become slim and elastic arm line of simple stretching exercises it!
Week 1: Make the body muscles become soft
Make the body adapt to the stage of exercise. The body muscles are relaxed and the lines of the whole body are made smooth and firm by means of fitness training with the arms as the center, and the body posture should be kept straight when doing fitness exercises, and the back is relaxed by breathing evenly while doing the movements.
A, clean and eliminate back pain
1, the right elbow bent up to the head and relax the elbow to the hand and make the right hand gently touch the position of the back spine.
2、Grab your right elbow with your left hand and slowly pull it to the left while exhaling for 5 seconds. Repeat for 10 times with each right and left hand.
Two, the wrist and forearm muscles become soft
The wrists and arms have a feeling of elongation and are good for blood circulation. Straighten your left arm and put the fingers of your right palm towards the ground, grab your left hand with your right hand and pull it in the direction of your body, and repeat 10 times for each of the left and right hands.
Third, make the blood circulation of the shoulder and arm better and better
Straighten the right arm toward the left shoulder, bend the left arm upward and fold the right elbow together, force the right arm outward and force the left arm toward the body, repeat 10 times each for the left and right.
Four, relax the bones and muscles of the shoulder
After crossing the two arms so that the hand touches the part behind the shoulder in the opposite direction, the hands make force and pull the shoulder in an embracing position, maintain 5 seconds, so repeatedly 5 times. This can make the muscles that are not usually used to relax and help blood circulation.
Five, accelerate the blood circulation of the shoulders and arms
1、Cross your arms backwards and straighten them so that your shoulders and chest have a pulling sensation, and stretch your arms backwards to the greatest extent possible for 5 seconds.
2、Stretch the two crossed arms backwards and swing them to the left and right, repeat to the left and right 10-20 times each.
Week 2: Create smooth and firm arm curves
The stage of concentrating on the arm muscles. The arm area is constituted with high-intensity movements to achieve a good exercise effect, relax body fatigue, and make the arm line smooth and firm.
I. Relax the muscles from the fingers to the arms
1. Bend your legs and kneel on the ground and stretch both hands forward, grab the thumb of your left hand with your right hand and pull it toward your body, then pull the rest of the fingers one by one, once on each side.
2. Put your hands on the floor and straighten your arms, with the back of your hands and the tips of your fingers facing the direction of your body, lower your head so that your chin is close to the direction of your chest and stand still for 10 seconds, grab your left hand with your right hand and pull it in the direction of your body, once for each of your left and right hands.
Relax your shoulders and chest, arms and back muscles
1. Kneel on the floor with your legs, hold your left hand and overlap your right hand behind your back and lean your upper body backwards, lift your chin upwards and breathe evenly and maintain this action for 5 seconds.
Exhale while lifting the chin upward, breathe deeply and slowly lower the head so that the head touches the ground, while slowly lifting the arms straight toward the ceiling, so that the arms and shoulders are pulled upward to the greatest extent, breathe while slowly relaxing the body and maintain it for 1 minute, so repeatedly do it 5 times
Three, from the shoulders to the chest become more and more beautiful
1. Clench your fist and put your thumb inside the fist, bend your arm to 90 degrees and support it to both sides of your body, so that your shoulder and elbow are parallel.
2. Maintain the angle and position of the elbows and move both arms to the front of the body and then back to the original position, repeat 30 times.
Four, lengthen the arms and shoulders
Use the fitness ball to lengthen the arms and shoulders, put the body on the ball to practice balance and to play a full-body massage effect.
1. Lie on the fitness ball hands on the ground to make the body horizontally stretched out, this time to the right hand fingers to the direction of the body, the left hand fingers outward on the ground.
2. Use the left arm to support the ground so that the body in the fitness ball to maintain balance, use the right hand to slowly roll the fitness ball backwards, maintain 5 seconds so that the arms have the feeling of being stretched, left and right hand repeated 10 times each.
Five, let the shoulders and arms slim up
The movement of rotating the shoulders to reduce fat can accelerate blood circulation and reduce shoulder pain. Open your palms and straighten both arms horizontally to the sides, draw a circle with a radius of 20 cm clockwise and then turn counterclockwise 30 times, and so on for 3 times.
Week 3: Create slim and elastic arms
In order to be proficient in stretching exercises we need to fundamentally invest in losing arm fat, but with dumbbells it is easy to build muscles that are difficult to lose, so using a handkerchief instead of holding it in your hand can be more accurate to do these stretching exercises.
One, so that the shoulders and arms are getting slimmer and slimmer
This is a way to make the chest and arms exercise with the shoulders as the center, and to make the shoulder joints and arm muscles relax and become more and more elastic.
1. Grasp the ends of the handkerchief with both hands and raise your arms upward.
2. Move both arms of the handkerchief from the top of the head to the back of the body, and use a longer handkerchief for those who are stiff, and repeat 10 times.
Second, let the neck and shoulder line more and more beautiful
1. Grasp the handkerchief with both hands and place it behind your head as in Figure 2, paying attention to the two arms to keep them horizontal, looking into the mirror, the two arms and shoulders form the shape of a butterfly that is going to fly.
2. After pulling the handkerchief tightly, move the arm to the front of the face, while letting the head have a feeling of being pulled forward to pull the handkerchief, once even 30 times, this action repeatedly do 3 times.
Three, say goodbye to the small arm fat
1. Bend the wrist in the direction of the back of the hand so that the fingers point out.
2. Shake the wrist back and forth 8 times and then lift the arm upwards as shown, then shake the wrist 8 times in the same way and return to the original position, so repeatedly do 20 times.
Four, reduce arm fat at the same time breast enlargement methods
1. Straighten both arms in front of the body, bend the wrists in the direction of the back of the hands, so that the fingers towards the direction of the ceiling, pay attention to the arms to parallel to the ground.
2. Back and forth activities wrist at the same time will open the arms to both sides of the body, repeatedly do 20 times.
Week 3: Create slim and elastic arms
In order to be proficient in stretching exercises we need to fundamentally invest in losing arm fat, but with dumbbells to exercise it is easy to train hard to lose muscle, so use a handkerchief instead of holding it in your hand can be more accurate to do these stretching exercises.
One, so that the shoulders and arms are getting slimmer and slimmer
This is a way to make the chest and arms exercise with the shoulders as the center, and to make the shoulder joints and arm muscles relax and become more and more elastic.
1. Grasp the ends of the handkerchief with both hands and raise your arms upward.
2. Move both arms of the handkerchief from the top of the head to the back of the body, and use a longer handkerchief for those who are stiff, and repeat 10 times.
Second, let the neck and shoulder line more and more beautiful
1. Grasp the handkerchief with both hands and place it behind your head as in Figure 2, paying attention to the two arms to keep them horizontal, looking into the mirror, the two arms and shoulders form the shape of a butterfly that is going to fly.
2. After pulling the handkerchief tightly, move the arm to the front of the face, while letting the head have a feeling of being pulled forward to pull the handkerchief, once even 30 times, this action repeatedly do 3 times.
Three, say goodbye to the small arm fat
1. Bend the wrist in the direction of the back of the hand so that the fingers point out.
2. Shake the wrist back and forth 8 times and then lift the arm upwards as shown, then shake the wrist 8 times in the same way and return to the original position, so repeatedly do 20 times.
Four, reduce arm fat at the same time breast enlargement methods
1. Straighten both arms in front of the body, bend the wrists in the direction of the back of the hands, so that the fingers towards the direction of the ceiling, pay attention to the arms to parallel to the ground.
2. Back and forth activities wrist at the same time will open the arms to both sides of the body, repeatedly do 20 times.
