Can I exercise dumbbells and weaken my arms? Cause!

The first arm slimming recipe: 1Hold a dumbbell or a bottle filled with water (or sand) and stretch it straight from front to back and remember to do this close to your ears.

2.Slowly lower it and repeat this action fifteen times, when you finish doing it, your upper arm will feel sore, that's right, do it forty-five times a day, you can do it separately. The second arm slimming recipe:

Stretch your right arm high, bend your left shoulder blade behind you, press your left hand against the joint of your right arm, touch your left shoulder blade, then stretch it high, switch sides from side to side, and do this 20 times a day. If you feel a lot of soreness in your arms when you first do it, it means you've moved to that area. The third arm slimming recipe:

1.Stretch your hands straight forward and stand with your feet shoulder-width apart. 2.

Draw a circle with both hands and outward 20 times. 3.Draw a circle inward 20 more times.

4.You don't have to draw too big a circle, use the strength of your arms, not your palms. The fourth arm slimming recipe:

1.Stand up straight, feet about shoulder-width apart, arms open to the sides, and slowly make a circular motion forward. This focuses on tightening the muscles on the outer and upper sides of the arm.

2.Stand up straight, feet about shoulder-width apart, arms open and flat, and slowly make a circular motion back. This focuses on tightening the muscles of the inner arms and chest.

3.Don't draw too big a circle so as not to hurt the joints of your shoulders. There are no ugly women in the world, only lazy women!

As long as you keep exercising, having beautiful arms is not a dream! But before doing this kind of exercise, don't forget to warm up first, otherwise there is a risk of sports injury.

By lifting dumbbells to slim the arm, the effect is very limited.

First of all, it is necessary to understand that the consumption of fat during exercise is the consumption of fat all over the body, rather than the consumption of fat in which part of the body is practiced, that is to say, exercise will not reduce fat locally. It's just that the proportion of fat consumption in each part is different, and the fat loss in the "sensitive" part will be more obvious.

Secondly, to find out whether there is excessive fat accumulation on your arm, the measurement method can be searched in the know-how "about the measurement of subcutaneous fat thickness". If the fat is too thick, it is necessary to exercise accordingly, otherwise the effect is not necessarily good.

Third, the method of aerobic training is routinely used to reduce fat before exercise, such as running for 40-60 minutes each time, and then pursuing speed on the premise of ensuring time. If you have a certain foundation, it is recommended to do high-intensity interval training. As for the effect, you should also consider your own physical fitness and diet.

If you have a good physique, you can practice more intensively, and of course, the fat loss process will be faster. If the diet is well controlled and controlled, the effect will be more obvious.

Fourth, if you do dumbbell lifts, it is shoulder training. The basic movement of the arm is the elbow curl. For the purpose of fat loss, the training of the target muscle groups is mainly to make the muscles more compact, so it is suitable for training with a smaller load, a slower frequency, and a large number of sets.

This is conducive to the growth of slow muscle fibers and the consumption of intermuscular fat, which can control the rapid increase of arm circumference.

Dumbbells are used to exercise the muscles of the arm.

Can lifting dumbbells slim your arms.

There are many ways to slim arms, and the saying that lifting dumbbells can slim arms has been widely circulated, so many beauty-loving women who want to slim their arms want to achieve the purpose of slimming their arms through this method, so, can lifting dumbbells slim arms? What are some other ways to slim down your arms?

Lifting dumbbells can slim your arms. Here's how to lift dumbbells to slim your arms:

1. Stand with your legs together, raise your head and chest, contract your lower abdomen, and hold a dumbbell in each hand, under normal circumstances, the weight of the dumbbell is about 1-3 kg.

2. Clamp your upper arms at your sides, close your eyes, and slowly lift the dumbbells. Closing your eyes is to better feel the use of arm strength, and if you feel that you can't maintain balance with your eyes closed, you can open your eyes.

3. When lifting dumbbells, pay attention to the fact that the five fingers are facing you. The most important thing is to use the strength of your upper arm to lift the dumbbells, and not the strength of your lower arm.

4. Slowly lift the dumbbell to touch your body, and then slowly lower it to return to its original position. Note: Repeat this action at least 30 times.

Other ways to slim down the arms: Skipping rope is a movement that mainly exercises the shoulders. First prepare a jump rope, hold both ends of the rope with both hands, palms up, and start jumping when ready.

When jumping rope, grasp the rhythm by yourself, and slowly spread your arms when ensuring that the skipping rope can be carried out normally. Keep jumping for two minutes. This movement allows the arm to rotate in a large circle and fully mobilize the muscles of the arm.

In general, there are many ways to slim arms, and female friends who want to slim their arms may wish to try these methods introduced above to achieve the purpose of slimming arms.

Dumbbells can normally slim the arm, dear.

Use dumbbells to exercise arm strength and do it in groups.

For example, a group of 8-10, 10-12 sets per day, and a gap of 30-40 seconds between each group is best.

Dumbbells: the big arm does not move, the forearm biceps and the forearm muscles are biceps and the forearm muscles are straightened forward (the arms are raised in front of the arms), and then stretched outward, the pectoral muscles, the pectoral muscles are sandwiched, and the back muscles and the tiger head are practiced if the tiger head muscles are practiced very beautifully, it will make the shoulders look very wide, and the arms will automatically do the two-arm side flat lift action vertically outward on both sides, which is to practice the tiger head muscles, and the arms are stretched vertically backwards, and the triceps muscles are trained.

In fact, if you use the arm strength device, it affects a lot of muscle groups, and it is very good to use it to train the arm strength, but you must pay attention to safety, exercise to master the amount by yourself, don't be too tired in the early stage, excessive fatigue is not conducive to muscle growth.

Take the week as an example: 1-3-5, or 1-3-5-7 can be done, be sure to let the muscles ease up, otherwise not only the muscle growth is not good, but also there will be such as ligament strain or muscle laceration, so it is necessary to practice scientifically, do it in groups, not for quantity, but for quality.

The forearm has an arm flexion and extension, a wrist lift, and the back of the hand lifted. The premise is that your upper arms are flat on a flat surface, or a tabletop, with your hands sticking out of the edge of the tabletop.

If you do a combination training, the dumbbells don't need to be too heavy, 15 to 20 pounds1Sit on a chair, spread your legs, hold the dumbbells in one hand, and bicep training with your arms bent against your thighs, 15 to 20 reps in a group, 5 sets on each of your left and right hands.

2.Do it on the chair, hold the bell with both hands and push it up, 15 times as a group, do 5 sets of rest 3Hold the bell with both hands, stand with your legs shoulder-width apart, arms forward, palms down, pull up in turns, the height is the same as your shoulders, 15 times as a group, do 4 sets of rest.

4.Hold the bell with both hands, put your legs together, raise your arms on both sides, the height is the same as your shoulders, 15 times as a group, and do 4 sets of rest.

Dumbbells should be used correctly, otherwise it will hurt the body, and it is necessary to exercise properly and not excessively.

Stick to proper dumbbell exercises, every day!

Dumbbells can slim the arm, and the dumbbell slimming arm method is as follows:

Dumbbell arm slimming method one:

Stand up straight naturally, hold the kilogram dumbbells with both hands, palms forward, hands on both sides of the body, slowly lift the knee of the right foot, keep the abdomen tight, then bend the elbow and lift the dumbbell upward, lift the dumbbell with the dumbbell in the direction of the chest, the elbows are tightly clasped on the sides of the body, and then slowly and slowly the hands and feet, and change to the other side to do the same movement.

Dumbbell arm slimming method two:

Stand up straight, feet apart, shoulders and feet the same width apart, hold the dumbbells with both hands, palms facing the body, lean forward, raise your left foot with your back straight, bend your elbows at right angles, slowly lift the dumbbells behind your body, keep your arms parallel to your raised feet, and do the same on the other side.

Dumbbell arm slimming method three:

Lie on your stomach with your hands on the floor with your back straight and your body to the right so that your thighs are close together, then slowly turn to the left so that your right arm supports the floor, while your left hand is straight up and your head is swung with your left arm, hold this for 5 seconds, then return to the original movement, and finally repeat the same exercise with the other hand.

How to use dumbbells to make your arms thinner and lose fat in 15 minutes a day!

Yes, small weights can be lean, and large weights can grow muscles.