The method of rapid reduction of the arm length is to stretch the arms, cross-stretch arms, back-bending arms, and push-ups.
1, circular stretch arm
The abdomen is raised and the abdomen is kept upright. Then both feet are open and shoulder wide. The palm of the hand is stretched out to the sides. Using the power of the arm, both hands move inwards and outwards. Do 30 times in one go, make 30 groups in total, stick 15 minutes every day, stick for about a month, this action can effectively reduce the medial fat of the arm.
2, cross-stretch the arm
Lift your chest and abdomen, your body stays upright, your feet are open and your shoulders are wide, and then your arms do the cross-up and down movements. Remember to keep your arms straight when you do it. You can't bend them, otherwise they will not work. Similarly, Do 30 times at a time, make a total of 30 groups, adhere to 15 minutes per day, adhere to a month or so.
3, very back bending arm
Squat on the mat and use your knees and hands to support the ground. Remember that your hands are shoulder-width apart and slowly bend your arms to your own limit. The back must be straightened, and you cannot bend over. The body can not touch the ground, and then slowly straighten the arm, do a total of 30 times, adhere to 15 minutes a day, adhere to a month or so.
4, chest hand in hand
Pull both hands up and down on the chest, then try to open the chest and pull the right and left hands in the opposite direction. Then stick for 20 seconds, repeat 3 times, and then exchange the upper and lower positions of the left and right hands. Complete a group, the entire set of actions can be repeated 5 times. Persistently do 10 minutes a day, adhere to a month or so.
5, push ups
First the body is knelt down, both hands support the ground, both hands are shoulder width apart, the fingers of both hands are facing the outer side of the body, the state of the whole body is like the state of doing push-ups. The elbows of the next two hands are bent and the body will be The center moves to the right, the body tilts to the right. Then the center of the body moves back to the middle, then the center moves to the left again, and then it moves back and forth for one minute. The duration can be longer and it can reach physical fatigue. Stop again.
6, skipping
This type of exercise mainly exercises on the shoulders. First, prepare a skipping rope, hold both ends of the rope in both hands, and turn your palms upwards. Be prepared to start the jump. When you skip the rope, you should hold the rhythm. When you can ensure that the skipping rope can be performed normally, slowly The two arms will open. Continue to jump for two minutes. This type of action can make the arm turn a large circle, fully mobilize the arm muscle movement.
7, up and down
The up and down type is mainly for the exercise of the back and biceps. Find a strong and high table, and then lie under the table. Then grab the edge of the table with both hands, pull up, pull the body up, close to the table, At this time, the neck should be straight and feel the strength of the arm muscles. Pull up and keep the state for 1 minute, and then put down the body. Repeat for a few minutes or until the body is tired. In addition to doing under the table, you can also find a The pole or broom handle, frame is made on the top of the two stools.
Reduce the most effective action of butterfly sleeves
Action 1:
Stand naturally, raise your arm upwards until your chest opens.
Action 2:
Hands hold dumbbells, crank backwards, upwards.
Action 3:
After lifting upwards, open your arms and bend your elbows to the sides. Pay attention to palm outwards.
Action 4:
Open your hands and draw forward.
Action 5:
Hold the dumbbells with both hands naturally hanging in front of you, lift your arms upwards, then spread your arms, and gather them together, naturally let go.
Action 7:
Hold the dumbbells with both hands, bend your elbows, and pay attention to the upper arm to the body. The elbows have two directions. The fairies pay attention to the demonstration.
Action 8:
Lift the arm around.
The above action can be done 3-7 times a week, oh, each time you need to do 3-7 groups, a group needs to do 15-30 or so, according to their own situation adjustment Oh! After finishing a group can take a break 1 minute.
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