Xiao Bian today to introduce the next set of 15 minutes thin arm exercise it.
Improved push-ups
Exercise area
Pectoralis major, shoulder and triceps (arm posterior muscles).
Decomposition of action
1. Prepare a rug or towel, knees and toe sticking, fingers straight, hands and shoulder width support the upper body, the body above the thigh to maintain a straight line.
2. Inhale slowly and lower your chin until slightly above your fingertips. After a few seconds, exhale and slowly lift your body.
Tips
Try to keep your chin close to your fingertips. If you are starting to feel a bit difficult, do not worry, as time goes by.
Biceps training
Exercise area
Biceps (arm anterior muscle).
Decomposition of action
1. Feet apart with shoulder width, toes forward, slightly bent knees, hands and hold a 5-pound dumbbell, palms up.
2. Slowly exhale, arms bent, hold the dumbbell against the chest, inhale, lower the dumbbells to one-third of the position, keeping the biceps tight.
Tips
When you can easily do this action 10 times, you can increase the weight of dumbbells or slow down the speed of repetition.
Horizontal flat
Exercise area
Shoulder, chest, arm muscles.
Decomposition of action
1. Feet apart shoulder width, toes forward, slightly bent knees. Both hands hold dumbbells on both sides of the thigh.
2. Slowly exhale, hands straight up and shoulder to shoulder height, palms down, keep this action and then inhale, arms slowly down one-third position Note that when repeated action to slow.
Tips
To prevent sports injuries, keep your neck muscles relaxed while lifting your dumbbells with both arms.
Triceps stretch
Exercise area
triceps.
Decomposition of action
1. Supine on the carpet or towel, hands holding dumbbells, raise dumbbells, palm relative, arms straight.
2. Inhale slowly, bend elbows, and lower the dumbbells down to the sides of your head as the weight is taken in. Note that only the forearm moves and the upper arm stays still. Exhale and lift the dumbbells into place.
Tips
If you feel pressure on the neck, then place a small towel under the neck.
Improved push-ups 2
Exercise area
The whole arm, shoulders and chest muscles.
Decomposition of action
1. Put your head down on the floor and support your upper body with your elbows, arms wide and shoulder width apart, your fingers forward and your palms down, and then raise your knees, toes and elbows slightly as support points.
2. The body lifts, leaving only the toes and elbows in contact with the ground. The abdomen is rolled up to support your waist, holding on to the action until you feel no more. Then you relax and the body falls back to the ground.
Tips
Maintain the body and head, the neck in a straight line.
This 15-minute thin-arm exercise is not very simple, even those who do not like sports can easily stick with it. Although weight-loss is a common goal of all women, but can really achieve this goal, women and Not many of them the failure of the vast majority of cases are because there is no adherence, so we must have the spirit of perseverance to exercise
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
