Say goodbye to the meat 7 simple and effective actions

       Want to say goodbye to the "meat worship" on your arm, but worry about the triceps too obvious? Don't think that girls have no way to practice their arms. Come to practice and introduce 7 simple and effective thin arm exercises.

　　First of all, don't make excuses

　　Before you are going to train sexy arms, let's crack two rumors about strength training.

　　Myth 1: If you exercise your arms, they will definitely become stronger. This is the easiest excuse for women. Kirsch said that women worry that if they carry out weight lifting training, they will become "muscle women" and lose their feminine charm. But this is wrong. Kirsch explained that women's bodies do not easily develop a lot of muscle, because they lack androgen (testosterone), unless there is genetic variation.

　　Myth 2: If you stop training, the muscles you have not easily developed will become fat. This is also wrong. Kirsch said: "If you stop training, your body may get fat, but the reason for getting fat has nothing to do with the fact that you haven't developed muscles before."

　　Why does the arm grow fat?

　　Compared with the flesh of the thigh, abdomen and other parts, the flesh on the arm can not determine the size of our clothes, which is the reason why it is easy for us to ignore. It is not our focus. So inadvertently, the arm becomes as thick as a bucket. In particular, compared with other places, its metabolism is relatively small. The biceps and triceps, which are not commonly used in daily life, are easy to accumulate fat. When lifting heavy objects, the biceps brachii will be used. Without exercise, the triceps brachii will not be used at all. There is little muscle in this area. To protect bones, fat will accumulate in this area. In addition, the blood circulation of the shoulder is low, and the speed of fat metabolism is slow, so a lot of fat will accumulate on the arm.

　　Evaluate your arm

　　First measure how thick your arm is after all.

　　To get the best out of your arms, you need to evaluate your body and set a goal that can be achieved. For women with too much arm fat, it is necessary to increase the weight bearing and repetition of arm training, and also need to strengthen aerobic exercise. Note: heavier dumbbells will not make you reach your goal faster.

　　Required equipment

　　If there are no dumbbells, canned and bottled water can also be used.

　　Dumbbells: 3-8 lbs (1.36-3.63 kg) is the best, no dumbbells? This is not an excuse, Kirsch said: you can also practice by catching two cans of beans or a bottle of water at work. Stabilizing ball: Kirsch said: if you are 4 feet 11 inches to 5 feet 4 inches (1.50-1.63 meters) tall, choose a ball with a diameter of 45 centimeters; if you are 5 feet 5 inches to 5 feet 8 inches (1.65-1.73 meters) tall, choose a ball with a diameter of 55 centimeters; if you are 6 feet (1.83 meters) or higher, choose a ball with a diameter of 65 centimeters.

　　Arm Training 1: Perfect Push Ups

　　This kind of push ups can be done by both men and women.

　　You need to forget the push ups you learned in PE class in high school, but use the Fangli I teach you now

　　15-20 times per group, at least 2-3 groups per time. (This is true of the other exercises below.)

　　If necessary, you can use the improved push ups (separate the knees) and do enough.

　　1. It's better to train in front of a mirror, so that you can check the accuracy of your actions. The hands should be shoulder width apart, and the abdomen should be tightened to ensure that the shoulders and neck are relaxed.

　　2. Use the triceps brachii muscle to assist in the push up, and ensure that you can feel their strength when you lift and lie down. Your body must be tight from shoulder to foot and parallel to the ground.

　　Arm Training 2: Lifting dumbbells

　　Lifting dumbbells is important for biceps

　　1. Draw the shoulder blades in, keep the elbows on both sides of the body, tighten the abdomen, and relax the knees.

　　2. Once the arm is in the correct position, easily contract the biceps brachii, and do not let the shoulder rotate forward.

　　Arm Training 3: Spider Push Ups

　　1. Get ready for push ups.

　　2. Stretch your right arm forward as far as possible, bend your left knee to your chest, and put down your body to complete a push up.

　　3. Return to the original position.

　　4. On the other side, use your left hand and right knee to complete the second time.

　　Arm training 4: contraction of triceps brachii

　　It is important to maintain a standard posture.

　　1. When standing, bend one leg, take a dumbbell in the other hand, and lean forward 45 degrees.

　　2. Keep your elbows close to your body.

　　3. Fully contract the triceps brachii, and only let your elbow and fingertips move.

　　Arm training 5:

　　Shoulder arm type on chair

　　Practice:

　　1. As in the beginning of the bent arm pose, sit upright in the front third of the chair and adjust your breathing.

　　2. Slowly bend the elbow of the left hand, and then turn back to the right back. At the same time, raise the right hand to hold the left elbow.

　　3. Keep the action just now, then retract your back, expand your chest, stop when you reach the maximum expansion level, keep your posture and breathe deeply.

　　4. Slowly release your hands, and then change hands to practice once after you recover to the starting position.

　　5. Return to the starting position, then lift your left arm up, and bend your elbow so that your left hand reaches the back shoulder. The right hand should first go under the armpit and then go up, holding the left hand at the back. Then expand the chest and pay attention not to bend the waist. Hold this position and breathe deeply.

　　6. Return to the starting position, and exchange your hands and repeat step 5.

　　The shoulder arm posture on the chair is a little difficult, especially for girls with poor body flexibility, they may not be able to hold their hands when practicing step 5. but don't be too anxious. Practice slowly, and this situation will gradually improve. The chair shoulder arm style is very effective in eliminating the fat on the inside of the arm, and can promote the blood circulation between the arm and shoulder, and relieve shoulder pain.

　　Time required: about 5 minutes

　　Arm Training 6: Boxing

　　Imagine the person you hate in front of you. Boxing can release your emotions

　　1. Open your feet shoulder width apart. Keep your knees relaxed and your abdomen tight. Punch forward on both sides of the body, 15 times on each side.

　　2. Hook the fist, bend the arm to 90 degrees, cross the fist in front of the chest and punch upward for 15 times on both sides. If you feel relaxed, you can increase the intensity.

　　7. Other aerobic exercises

　　Aerobic exercise requires sweat. Don't play while doing it.

　　If you don't do some aerobic exercise every week, push ups and dumbbells will be useless. Aerobic exercise means making your heart beat faster and sweat for at least 45 minutes, 3-5 times a week. However, it does not include the time spent on answering the phone, sending text messages and reading magazines during your exercise.

　　The most popular aerobic training includes:

　　1. Run 2500 meters on the treadmill as fast as possible

　　2.15 minutes of rock climbing

　　3.15 minute upper torso dynamometer

　　No fixed gym? Don't think you can stop doing aerobic exercise. For example, if you want to increase your heart rate, skip rope.

　　These are simple aerobic exercises that can be trained at home

　　1. Rope skipping for 15 minutes

　　2. Jog around your home for 15 minutes

Shandong Zhushi Pharmaceutical Group Co., Ltd., founded in 2003, has more than 5000 registered employees. After years of development, it has developed into a diversified industrial cluster integrating medical devices, polymers, cosmetics, health food, daily necessities and biological reagent production, enterprise management consulting and training, real estate economy, pharmaceutical transportation, pharmaceutical printing, etc.

Adhering to the concept of life, health and happiness, the Group provides you with full chain health services.

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