What is a bat arm?
The so-called bat arm refers to the arm of the arm part of the flesh is very loose. Stretched like a bat-like, of course, so exaggerated to be miserable. Arm thick MM are often trying many ways to get rid of their bat arm Actually, the best way to reduce the arm is to eliminate the fat on the arm through an arm exercise. A simple elastic cord can be used to get it right away.
Rowing
Training area: back, triceps, biceps, abdomen
Follow UP:
1. Sit on the ground, knees are slightly bent, feet apart, and hip width, heel to the ground.
2. Hold both ends of the elastic rope with both hands, the center of the rope is around the sole of the foot, hands are swayed backwards, and the rope is stretched back to keep the palms inward.
3. Keep the abdomen tightly closed during the entire procedure. Tilt your back toward the back 45 degrees. Slowly bend your hands to the shoulders. Expand your chest and keep this movement for 3 seconds.
4. The body is retracted forward, and both arms are stretched backwards. Tighten the elastic rope again. Hold this motion for 3 seconds to complete a movement exercise.
Repeat the exercise 16 times.
Fuhu Style
Training area: back, arms, abdomen, quadriceps
Follow UP:
1. Standing in the center of the rope, feet apart, and width of the hips, holding the top of the rope with both hands, naturally falling on the sides of the body.
2. Squat, push your hands forward, forming a push-up style. Make the body straight from the beginning to the end.
3. Keep your palms on your back and close your abdomen. Move your hips back to the heel and bend your knees.
4. Straighten your feet and return to push-ups.
Repeat the exercise 16 times.
Ball type
Training areas: back, arms, abdomen, oblique muscles
Follow UP:
1. Stand in the center of the rope, separate your feet, and keep the same width as your buttocks, hold both ends of the rope in one hand, and place your hands naturally on both sides of the body.
2. Slightly bend your knees into a semi-squat style. Place your hands in advance, your elbows slightly bent, and your palms relatively close but not close together.
3. Shuang Shuang, put your hands at both ends of the rope to the right and outside of the body to shake hard, try to raise the height of both hands, while the body also turns to the right.
4. Return to the initial position.
5. Repeat 8 times and repeat the exercises.
Vigorous
Training area: chest, arm, abdomen, quadriceps
Follow UP:
1. Stand with your body, widen with your hips, put a chair behind you.
2. Place the two ends of the elastic rope over the feet, and hold the rope across the hands. As shown in the illustration.
3. Do you hold the rope with both hands, place it on your chest, bend your hands outwards, and move your palms forward.
4. Squatted on the chair, and then immediately got up and both hands immediately extended diagonally towards the ceiling.
5. Back to initial squat posture.
6. Repeat 16 times.
Countercurrent flow
Training area: shoulders, arms, abdomen
Follow UP:
1. Feet close together, stand on the center of the rope, hold a rope end with both hands, and naturally fall on the sides of the body.
2. Squat, make the back of the body parallel to the ground, hands stretch outward.
3. Move your left hand forward quickly, stretch your right hand backwards, palms down.
4. Hold for 1-3 seconds, hands falling.
Repeat the exercise 16 times. Repeat the exercises for the left and right hands.
V-shaped stretch
Training area: Abdomen
Follow UP:
1. The face is facing upwards, the right leg is bent, the right foot is placed on the ground, and the right leg is stretched toward the ceiling.
2. Fold the skipping rope in half and hook it on the center of the sole of the left foot. Hold both ends of the rope with both hands.
3. Slowly raise your upper body and try to get up with your abdominal muscles. Hold your hands tightly around the cord.
4. Hold for 1-3 seconds, slowly lay down with abdominal strength and return to initial position.
5. Repeat 8 times and repeat the practice.
Cat Blue
Training area: Abdominal, oblique
Follow UP:
1. Stand with your body, separate your feet, keep your hips wide, put a chair on your back, and wear a top handle on each foot.
2. Hold both ends of the center section of the rope with both hands, hold it on your chest, bend your elbows outwards, and move your palms forward.
3. Sit on the front edge of the chair, tilt the back 45 degrees back, bend your knees, bend your knees 90 degrees so that the thighs are parallel to the ground.
4. Straighten your right leg and your colleague's body twists to the right, making the right elbow close to the left knee.
5. Perform side-by-side exercises and complete a movement exercise. Repeat the exercise 8 times.
Side plate type
Training area: shoulder, chest, back, abdomen, oblique muscle
Follow UP:
1. The feet are separated and the width of the hips is the same. Both feet stand on the center of the rope. Each hand holds a rope end and naturally falls on both sides of the body.
2. Bow down, hands on the ground, into a flat type.
3. With the body centered on the left hand, the body twists to the right and the right hand stretches toward the ceiling.
4. Hold for 1-3 seconds and return to flat panel.
5. Repeat the exercise 16 times and change the side to repeat the exercise.
Tips:
The most worried about losing weight in the winter is the rebound, especially the arms. Therefore, good eating habits must be maintained. For those high-calorie, high-fat foods, it is still necessary to stay away. In addition, we must eat more foods that promote blood circulation, such as tomatoes. , Chili, beef, etc., as well as strawberries, apples, pineapples, bananas, plums, kiwifruit, lemons, etc.
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