How to lose the flesh on the back and the flesh on the arms

Do more chest expansion exercises and dumbbell lifts.

Steps to reduce arm fat:

1. Rub the muscles of the armpit on the inside of the arm, 5 times on the inside and outside. Promote the circulation of lymph in the arm, improve the edema of the arm, and prevent the accumulation of fat on the inner side of the arm.

2. First of all, lift the two hands vertically into a straight line, and then start to draw a circle with both hands behind the back, which can effectively reduce the butterfly sleeves.

3. Place your fists on both hips, palms facing you, bend your elbows and lift them to both sides, your fists are in your armpits, your elbows are slightly higher than your fists, and your shoulders are pushed back, while raising your fists to shoulder height.

Effective ways to reduce back fat:

1. Stretch the left leg knee to the ground, the left foot toe supports the ground, the heel is raised, the right leg knee is bent, and the thigh is parallel to the ground. Praise the branches.

2. Put your right hand on your hip or thigh, raise your head and chest, tighten your abdomen, straighten your back, stretch your left arm forward, open your palm, thumb up, little finger down, finger pointing forward, hold for 25 seconds, and repeat the above exercises.

3. Straighten the left arm, close the palm of the hand and open it, fingers facing the sky, look at it from the side, form a straight line, hold for 25 seconds, put down the arm, relax the whole body for 5 seconds, and repeat the above actions for 1 time.

Doing extension exercises and side stretching exercises will make the flesh of the back move, and lifting the upper arms for 15 minutes a day will be very effective.

Do push-ups, when doing them, the arms are not bent to the sides, but to the back. It's a group, do 5 sets, which can train the back muscles. Dumbbells for the upper arm. When doing it, put your elbows on both sides of the ribs, also in groups of ten, 5 sets per day.

Exercises for a thin back:

A woman's back is seductive and can also be easily injured. But exercising your back muscles can make you stronger and can also help you correct your posture. When doing back exercises, please pay attention to check your posture at all times and be careful not to bend your back.

Action 1: Please lie flat on the floor with your abdomen close to the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this movement 2 sets of 15 times.

Movement 2: Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times. Hold the dumbbells in both hands and lift them to both sides of the water, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times.

Movement 3: Stand with your legs together and your hands crossed behind your head, which can also be opened horizontally. Lean forward and come back, repeating this movement 3 sets of 20 times.

Movement 4]: This movement exercises the muscles of your upper back. Spread your legs shoulder-width apart and bend your knees.

Lean forward with your chest, press your left hand on your knee, hold the dumbbell in your right hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms. Please control the speed. This movement is repeated in 2 sets of 15 times.

Movement 5: Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line from the ground.

Hold this position and straighten your right calf up and back down. During the movement, please pay attention to the tension of the back muscles. Repeat this 5 times on each side.