People who do not love sports and often sit in front of the computer, are most likely to obey the flesh. May wish to pinch his own under the back of the arm, is it very relaxed, it does not look lined? Today may wish to follow Xiao Bian to learn to learn dumbbell weight Arm weight loss exercise, help you get rid of the butterfly arm.
Arms up
Exercise area: upper back, shoulders, arms
1. The legs are standing one behind the other, the right leg stretched, the left leg bent, the heel of the right foot off the ground, the body leaning forward, holding a dumbbell, stretching the arm toward the ground.
2, Exhale, arm flat to the sides of the body, make it in line with the shoulder. Inhale, arm down, Repeat 12 times.
Standing sideways
Exercise area: shoulders, arms
1, standing, straight back, holding dumbbells naturally placed on both sides of the body.
2, Exhale, raise your arms, palm down, until parallel to the shoulders, keep your elbows slightly bent. Inhale, put down your arms, repeat 15 times.
One-arm stretching
Exercise area: upper back, arms
1. The legs are standing one behind the other, the right leg straightened, and the left leg bent. The upper body is leaning slightly forward, the left hand is lying on the left thigh, the right arm is hanging down.
2. Keep your back straight, bend your right hand upwards, then lower it, repeat 8-12 times, then change sides.
Single arm lift
Exercise area: shoulders, arms
A: Stand stance, legs close together, knees slightly bent, hold dumbbells in both hands, naturally on both sides of the body, raise your left hand up to the chest position, elbows slightly bent, then lay down, repeat 12 times, change side .
You can also do this:
B: Standing stance, legs close together, knees slightly bent, holding dumbbells in both hands, naturally on both sides of the body. Raise the left arm and raise it up until it is level with the shoulders. The boxing heart is down and straight. Exhale. , Put your arm down. Repeat 10 seconds and repeat 12 times.
Shoulder rotation
Exercise area: shoulders, arms
1, standing, feet together, holding dumbbells, bending elbows, clamping the sides of the waist, so that the forearm parallel to the ground.
2, keep the elbow bent, the forearm slowly turned 90 degrees outside. Then return to action 1, repeated 12 times, 20 seconds apart between each repetition.
Single arm extension
Exercise area: upper arm, back
1. The legs are standing one behind the other, the right leg straightened, and the left leg bent. The upper body is leaning slightly forward, the left hand is lying on the left thigh, the right arm is bent, and the dumbbells are placed close to the chest.
2, Exhale, straighten your right hand back. Inhale, return to Action 1, repeat 15 times, then change sides.
push ups
Exercise area: chest, arm
1, kneeling, legs close together, calf close to the ground, palms affixed to the ground, straight arm, to support the upper body.
2. Bend your elbows, inhale, and slowly lower your upper body until the upper body is parallel to the ground. Exhale, straighten your arms, return to Action 1, repeat 10-15 times.
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