Do not think that get rid of worship meat, you thin arm success. Simply reduce fat, easy to rebound, practice muscle is the best effect of weight loss below, Xiaobian recommend several arm muscle training action.
First, the lateral support
1. Lateral, with his left hand elbows and his left foot oblique support from the body, keep the body straight
2. Right hand straight up, head up to see, keep breathing evenly.
Second, that support push-ups
1. prone, to five fingers, three fingers and thumb to ground, legs slightly open.
2. Body was a straight line, arms bent, the body under pressure, be careful not to collapse. Stay in the lowest place for 1 second, and then picked up.
Third, arms crooked move
1. hands grip dumbbell, drooping, abdomen.
2. Shrink the biceps, bend your forearm up, and until it reaches the highest possible point, constrict the biceps for a second and then slowly stretch the elbow.
3. Inhale when bending the forearm, exhale when falling.
4. Do this action, you can do left and right arms alternately, you can also do both arms
Fourth, supine curved arm extension
1 supine bench, both hands hold the bar or hold the barbell, lift up his arms and the ground vertical, elbow drooping forearm.
2. Keep the upper arm does not swing, shrink triceps, the forearm up and stretch until the arm is fully straightened, still a second, completely truncated triceps, and then elbow controlled forearm slowly drooping to the starting position, Extend the triceps sufficiently to keep the upper arm swinging in place when straining and sagging the forearm.
3. Extensible forearm when breathing, drooping breath.
Five, pull-up
1. Both hands with a wide grip holding (palm forward) horizontal bar, slightly wider than the shoulder, feet off the ground, his arms drooping and straight.
2. With the strength of both arms with latissimus contractility pull the body up, when the chin exceeds the horizontal bar when a pause for a second, then the body down, then rise again, so the cycle repeated.
