1, skipping rope type
The key part of exercise: shoulder
Hold both ends of the rope with both hands, palms upwards. Start doing simple rope skipping exercise.
Once you grasp the rhythm, slowly open your arms from both sides, but make sure you keep the jump rope
The purpose of this exercise is to get your arms wide circle as if you were on a rowing boat.
Continuous jump 60 seconds.
2, sit-ups
First do push-ups posture, the distance between the hands wider than the shoulders, fingers toward the body outside.
Flexing your right elbow tilts your body to the right.
The body center of gravity to dump the middle, and then use the left arm to do the same posture, alternating for 1 minute, or until tired and then stop
Beginners can kneel their knees.
3, arm extension
Key parts of exercise: shoulder, lower arm
Feet open and shoulders flat, hands lifted a 1-2 pounds of dumbbells, hands straight, shoulder width, palms down.
Forearm bent, back to the same place for 1 minute
4, up and down style
Key parts of exercise: back, biceps
Lay flat on the ground with your head and shoulders underneath a tall, sturdy table.
Hold the table with both hands, hands and shoulders parallel, face up.
Grasp the table with both hands to get yourself off the ground, keeping your muscles tense and your neck straight.
Hold for 1 second and then let the body go back.
This action is repeated for 1 minute, or as long as you can.
If you do not have a table that meets your requirements, place a broomstick or post in two parallel, free-standing chairs.
5, single arm
Exercise key parts: triceps
Sitting on the ground, legs and feet together, knees bent, feet on the ground
Put your hands 33.3cm away from the buttocks, palm width shoulder, fingers toward the buttocks. Arm hard, so that the hips off the ground.
Left elbow bent, buttocks sink, as close to the ground, but not touch the ground.
Use your left arm to flex the right arm again.
Alternate for 1 minute.
If you want to do a little simple, open your legs at 66.6cm wide.
6, lifting dumbbells
Exercise key parts: the shoulders, biceps
Feet and shoulders standing width, his hands each a 1-2 pound dumbbell, his hands on his face, palm relative
Raise the right hand above the head, until the highest point.
Will quickly pull his right hand to the original place, and then lift the left hand in the same position.
Start slowly, then gradually accelerate until you can add to the fastest speed.
7, forward
The key part of exercise: shoulder
1-2 pounds of dumbbells holding each hand stand, his hands on his face, palms relative to the left leg forward 6 feet, 6 feet back of the right leg.
Stretch your left hand forward, then your right hand. Start slowly, then gradually accelerate until you can afford to add the fastest speed.
For 1 minute, but also change legs.
Fast movement to achieve the purpose of promotion
Shaping the sexy arm requires the perfect weight, which tightens the forearm muscles.
Here are some tips to keep you safe during exercise: Wrap a thick rubber bandage over your left knuckle. Open your fingers as much as possible for 4-5 seconds. Repeat 8 times before changing hands.
8, retractable
Open your left arm in front of your body, perpendicular to your body, face down and use your right hand to reciprocate the left hand as much as possible.
Hands stretched forward, shoulder width, palms down, slowly down his left hand down, at the same time, the right arm uplift, so that right and left hand perpendicular to the ground, to complete a stretch exercise. Repeat this exercise 10 times, for his hands repeated practice.
Create the perfect arm curve for free
You can show your arms show confidence, for this skipping exercise.Each set of actions to do 2 minutes, and then replaced by a set, and then do the cycle of 3 times.
Jump
Exercise parts: inside and outside the thigh; strengthen the ankle strength.
When the skipping rope approaches the tiptoe, move your feet together to the left, jump back to the middle, do it twice, and then jump to the right.
Rope skipping
Open your feet wide and shoulder width, but to ensure that skipping rope can pass under your feet.
When you jump around again, jump up so that the skipping rope can pass under your feet.
Double jump
Exhaustion of calories through the legs.
When the rope jumps under your feet, then jump quickly when the rope turns on your head.
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