What is the bat arm?
The so-called bat arm refers to the arm of the arm part of a lot of meat is very relaxed.Extended to open like a bat, of course, so exaggerated on the miserable arm MM are often tried many ways to get rid of their Bat In fact, the best way to reduce the arm is to eliminate the fat on the arm through the arm, a simple elastic rope can handle, quickly move it.
Boating style
Training parts: back, triceps, biceps, abdomen
Follow UP:
1. sitting on the ground, knees slightly bent, feet apart, with the hips width, heel to the ground.
2. Hold both ends of the elastic rope with both hands, the center of the rope around the soles of the feet, hands to the back, the rope stretched back to keep the palm inward.
3. The whole process to keep the abdomen tight, tilt back 45 degrees behind, slowly bend your hands to the shoulder, chest expansion, to maintain this action for 3 seconds.
4. The body forward recovery, arms stretched back, stretch the elastic rope again, to maintain this action for 3 seconds, to complete an action practice.
Repeat 16 times.
Fu Hu style
Training parts: back, arms, abdomen, quadriceps
Follow UP:
1. stand in the center of the rope, feet apart, with the width of the buttocks, hands grip the top of the rope, naturally drooping on both sides of the body.
2. lying, lying on his hands forward, the formation of push-ups so that the body into the same line from start to finish.
3. To keep the palm of your hand, abdomen tightening, buttocks to the heel direction backward, bending knees.
4. Straighten your feet, back to push-ups.
Repeat 16 times.
Put the ball
Training parts: back, arms, abdomen, oblique muscle
Follow UP:
1. stand in the center of the rope, feet apart, with the width of the buttocks, one hand rope ends, his hands naturally drooping on both sides of the body.
2. Slightly bend your knees, into a squat, put your hands in advance, slightly bent elbows, palms are relatively close but not close together.
3. Close together double search, both ends of the rope to both ends of the body to the right lateral force swinging, try to raise the height of his hands, while the body also reversed to the right.
4. Back to the initial squat position.
Repeat the practice 8 times, and then repeat the edge of the practice.
Leaping style
Training areas: chest, arms, abdomen, quadriceps
Follow UP:
1. The body stands, with the hip width, put a chair behind.
2. Elastic rope at both ends of the grip on both feet above the rope cross-handshake in both hands.
3 hands grip rope, placed in the chest, elbows bent out, palms forward.
4. Sit on the chair, and then immediately got up, his hands immediately diagonal to the direction of the ceiling.
5. Back to the initial squat position.
Repeat for 16 times.
Countercurrent flow
Training parts: shoulders, arms, abdomen
Follow UP:
1 feet close together, standing on the center of the rope, hands holding a rope end, naturally drooping on both sides of the body.
2. Squat, so that the back of the body parallel to the ground, hands outstretched.
3. Quickly left hand stretched forward, his right hand stretched back, palm down.
4. Hold for 1-3 seconds, hands drop.
Repeated practice 16 times. Repeat left and right hand practice.
V-shaped stretch
Training site: abdomen
Follow UP:
1. Face up, right leg bent, right foot on the ground, right leg straight to the direction of the ceiling.
2. Will jump rope fold, hook in the left foot soles center, both ends of the rope with both hands.
3. Slowly upper body, try to get up with abdominal force. Hands grasp the rope.
4. For 1-3 seconds, slowly lay down with abdominal strength, back to the initial position.
Repeat the practice 8 times, and then repeat the practice.
Cat blue
Training sites: abdomen, oblique muscles
Follow UP:
1. Body standing, feet apart, on the hip width, body back put a chair, feet wear a rope top handle.
2. Hold both ends of the rope with both hands in the middle of the rope, holding the chest, elbows bent outward, palms forward.
3. Standing on the front edge of the chair, the back is tilted backward by 45 degrees, knees bent, knees bent 90 degrees, making the thigh parallel to the ground.
4. Straighten right leg, colleague body to the right to reverse, making the right elbow close to the left knee.
5. Practice and finish an exercise. Repeat practice 8 times.
Side plate type
Training site: shoulders, chest, back, abdomen, oblique muscle
Follow UP:
1. feet apart, with the same hip, feet standing on the center of the rope, hands holding a rope end, naturally lying on both sides of the body.
2. bow down, hands on the ground, into a flat plate.
3. the body center of gravity on the left hand, while the body turned to the right, the right hand to the direction of the ceiling stretch.
4. Hold for 1-3 seconds and return to flat plate.
5. Repeat practice 16 times, repeat the practice side.
Tips:
The winter is the most worried about weight loss is the rebound, especially the arm.Therefore, good eating habits must be maintained for those high-calorie, high-fat foods, still have to stay away .In addition, to eat more blood to promote the food, such as tomato , Red pepper, beef, etc., as well as strawberries, apples, pineapples, bananas, plums, kiwi, lemons and other fruits.
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