How to lose flesh on the back and arms 10

Here are a few things to try, and they work

Arm Movement 11Stand up straight, feet shoulder-width apart, hands open to the sides, palms facing outward.

2.Slowly draw your arms forward in a circular 30 times, then back 30 times.

3.This movement is repeated three times (i.e. 90 times forward and 90 times backward).

Arm Movement 21Stand up straight, feet shoulder-width apart, hands straight in front of you, palms facing forward.

2.Hands are crossed up and down, and arms must not hang down.

3.Do it 30 times.

Arm Movement 31Like doing a standing up, always support the body with your hands, but touch your knees on the ground.

2.With your hands shoulder-width apart, your arms straight, slowly count to 5 and bend your elbows down.

3.When you reach the lowest point, stop for 2 seconds without touching the ground, and then slowly straighten your arms. Do 10 times.

Dumbbell Arm Exercise 1

1.Hold the dumbbells lightly in each hand and bend your elbows back for 5 seconds.

2.Stop at the lowest point for 5 seconds, then count for another 5 seconds and slowly return to the original position.

3.Do about 15 to 20 reps.

Dumbbell arm exercise 2

1.Hold the dumbbells in each hand, feet shoulder-width apart, and arms at your sides.

2.Slowly lift your hand outwards for 10 seconds until it is just above shoulder height.

3.Slowly count for another 5 seconds and put it back on both sides, doing 15 times.

PS: At the beginning, you have to do what you can, take a step-by-step approach, be patient, and slowly you will see the results.

Dumbbell! Swimming can be reduced all over the body.

Lying on your stomach, your hands and feet are lifted up.

Yoga twists asanas and massages the abdomen to improve digestion.

There are very few movements for the shoulder, and it is necessary to take the whole body, and if the shoulder looks stronger, it is generally due to the visual effect caused by the bones. It is not advisable to control your diet, it is recommended that you go to the gym and find a professional fitness trainer to help you work out local lines, which is both effective and healthy. Usually pay attention to a light diet, avoid greasy food and spicy food, eat more fresh vegetables and grains, and have a regular work and rest, I hope my advice will help you.

Stand with your feet flat and shoulders apart, clasp your hands behind your back, pull outward vigorously, repeat about 20 times a day, you can add slowly, and you can practice a beautiful butterfly back after a while.

Do aerobic exercise, because you can't lose some meat, you can only do it all over the body, and then you have to control your calorie intake.

There are a few sports programs that specialize in both areas! For example, stretch out your hands to draw circles!

1. First of all, we must know that the human body cannot slim a certain part alone, that is, the back and shoulders cannot be slimmed alone, and the whole body is thinned together, and the back and shoulders are thinned indirectly.

2. Use a combination of anaerobic exercise + aerobic exercise to exercise**. Anaerobic exercise is strength training, and it is recommended to use dumbbells and barbells to exercise the large muscle groups of the body, such as: legs, back, chest, and shoulders.

Aerobic exercise can be exercised with running, swimming, and cycling, and the exercise time is more than 30 minutes each time, and the key point is to pay attention to controlling the heart rate, and the heart rate must reach 65%-75% of the maximum heart rate to lose weight.

3. Pay attention to your diet. **Do not eat high-calorie foods, such as: most snacks, high-fat foods, carbonated drinks, etc. Eat smaller, more frequent meals.

Around us, there are always some obese people, for them, they really want to **, but they don't find the right way, and they all fail. For example, if you start with diet alone, it will definitely not be effective. So, how do you lose meat on your back and shoulders?

Action 1: Lie on the cushion with the back, hips and legs as far as possible in a straight line, (if you feel that it is too difficult, you can cross your legs back and forth). One arm is 90 degrees at the elbow.

Prop yourself on a cushion with your upper arms perpendicular to the ground, slowly lift your hips to the torso in a straight line and then rest for 2-3 seconds, then return to the starting movement and repeat about 10 times, 2 times a week, 4 sets each time.

Movement self-check: not only to exercise the side waist, but also to the shoulder exercise is also very effective. Be careful not to shrug your shoulders during the exercises.

Weight Shaping Advantage: This movement can effectively exercise the stability of the shoulder and improve the visual effect of the back of the shoulder.

Movement 2: Standing shoulder press.

Stand upright, feet slightly wider than shoulder width, hold a weight in each hand, bend your elbows at 90 degrees, palms forward, and push both arms up at the same time until you feel complete tension in your shoulders, then stop and return to the starting position. Repeat about 15 times. Do it 2 times a week and complete more than 4 sets each time.

Motion self-test: Keep your hands in the same plane with both ears throughout the procedure.

Weight Loss Advantage: This movement is mainly effective in exercising the middle of the shoulders and making your shoulders look more rounded.

Movement 3: Support the back of the neck.

Stand with your arms behind you, supported on a flat bench, and on your feet. Keep your elbows, shoulders, hips, and knees at a 90-degree angle, with your arms clipped to your torso. Slowly straighten your arms until your elbows are straight and return to the starting motion, but don't lock your elbows.

Repeat 12-15 times, 1 time per week, and complete more than 4 sets each time.

Action self-examination: Pay attention to the force of the shoulder joint, and feel that it is the force of the shoulder that makes you complete the whole action.

Weight Reduction Advantage: This is an effective exercise for the front of the shoulders, and regular exercise will make your shoulders look more rounded from the front.

@**1 Wipe thin: 80 grams of ginseng, 50 grams of roses, 35 grams of safflower, 50 grams of papaya, 25 grams of Chuanxiong, 50 grams of chrysanthemum, 50 grams of seaweed, 35 grams of lotus leaves, 30 grams of nepeta. Soak in 75% alcohol for 15 days, then add 10 ml of laurazone.

Rub the fat every day, and the effect will be obvious in a few days.

If you want to be partial**, you can talk to me.

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.