What are some of the moves that make it easy to get rid of arm fat?

Chest expansion exercises and push-ups can easily get rid of arm fat, and can burn fat on the arms in the process of exercise to achieve the best effect.

Actions that can easily shake off arm fat include: single-arm stretching exercises, which can exercise shoulder muscles and triceps; Weight-bearing arm swing – to work the shoulder muscles as well as the abdominal and back muscles; Palm cross movement .

I think there are four ways to get rid of arm fat, 1Push-up Seated 2Skipping rope pose 3

Upper and lower formula 4Telescopic. First, the body is like doing push-ups.

Bend your elbows and move your body back and forth for one minute. In the second normal way of jumping rope, slowly spread your arms and insist on jumping for two minutes. The third way is to find a table, lie down under the table, grasp the edge of the table with both hands, pull your body up, and hold on for two minutes.

Fourth, stretch the palm of your left hand down and level with the ground, break the fingers of your left hand with your right hand, your hands shoulder-width apart, slowly lower your hands, raise your right arm to a horizontal position, and repeat. Keep doing the above actions and you will see the results.

If you want to easily get rid of the fat in your arms, then you need to do arm training and back training, you can choose planks, handstands or swan arm movements, etc., which can make the fat of the arms burn.

Action 1: Dynamic gluteal bridge 20 times.

Lie on your back with your hands at your sides, legs bent slightly wider than shoulder-width and heels on the ground.

Lift your hips until your thighs are in a straight line with your body, and your upper back supports the ground as your hips are raised.

When falling, the lower back is close to the ground, but the buttocks are dangling.

Exhale as your hips lift and inhale as your hips fall.

Movement 2: Raise your legs and limbs after kneeling (20 times in the hall, change sides) Lie on your stomach, support your body with one knee and both hands, and stretch your other leg and hook your toes.

Keep your back straight, don't slump and arch your back.

Straighten your legs and lift them back to the highest point, stop for a while, and then lower them to restore.

Breathe evenly.

Movement 3: Sit and tuck the ventral leg kick (20 times).

Sit with your upper body straight and slightly leaning back, with your hands supported behind your body.

Bend your knees with your legs together and your feet off the ground.

Rotate your body to one side with your abdomen and open your upper leg at the same time.

The restore turns to the other side.

Action 4: Flying Birds on the Flat (20 reps).

Lie on your back with your upper body pressed against the ground and your abdomen tightened.

Hold dumbbells (mineral water) in each hand, palms facing each other, push up until your arms are straight, support above your chest, and rest for a moment.

Fall parallel to the sides, elbows slightly bent.

Inhale when dumbbells fall and exhale as they lift.

Movement 5: Alternately retreat backwards and lunges (18 reps).

Stand with your legs slightly wider than shoulder-width apart and tighten the core of your abdomen.

Straighten your body with your upper half straight, step back diagonally on one leg and squat down, your weight between your feet.

Squat until the front thigh is at a 90° angle to the body, the front thigh is at a 90° angle to the calf, and the back thigh is at a 90° angle to the calf; After a slight pause, the front leg stands up and returns to the starting position.

Alternate legs back, keeping the same stride length each time, with the back leg not touching the knee.

Exhale as you stand up and inhale as you squat.

What are the actions to get rid of the fat? The silver world sentence returns.

<> "One, 5 actions to get rid of fat.

1. Touch your knees x30 when you are back.

2. Hip curls x30.

3. Legs x30.

4. Mountaineering and running x30.

5. Stride mountaineering x30.

Note: Do 2 sets of 15 for each movement, with 10 sec rest intervals. If you have good physical strength, you can add another group. 3-5 times a week. If your body fat is relatively high, remember to cooperate with fat loss training and diet control.

2. Practice rock imitation tips at home.

1. It is best to cooperate with non-slip yoga mats to prevent slipping and coarse slag injury.

2. In hot weather, you must pay attention to hydration and replenish water to your body in time.

3. At the same time, you should keep your mouth shut during exercise, eat a healthy diet, say goodbye to barbecue and high-fat food, and eat more vegetables, fruits, chicken and beef.

4. Choose comfortable sportswear and sneakers to prevent foot sprains.

5. There is more belly fat, and the effect varies from person to person, and the effect may be slower, and the emphasis is on persistence.

Summer is coming, many people wear sleeveless clothes, will you feel inferior because of the fat on your arms?

Quickly exercise and train the fat on your arms into tight muscles, and your arms are not only thinner, but also more linear. Today I will introduce you to some good ways to slim your arms.

First: If you want to slim your arms, add some exercises with arm waving in your daily life, such as playing badminton, tennis, and table tennis.

Play badminton. Play table tennis.

In the process of constantly waving the arm, the muscles on the arm remain tense, which can have a good effect on slimming the arm.

Before exercising, you should prepare for movements, such as chest expansion exercises, to avoid straining caused by waving your arms too hard, and you can pinch your arms after exercise, and gently pat your arms to relax your muscles.

Exercise at a frequency of about 1 hour 3 to 4 times a week. It can also be adjusted appropriately according to your own situation.

Specific movements: Make fists with both hands, or hold two small dumbbells (you can replace them with mineral water bottles filled with water), stretch your arms straight, raise them horizontally in front of your chest, then slowly raise them to the top of your head, and then draw an arc back, keeping your arms straight when doing this movement, and at the same time, keep your arms close to your ears.

This movement is repeated again and again, and it is enough to do 3-4 sets a day, and after doing one set, there will be a feeling of soreness in the arm, which is a normal reaction after a workout.

The third type: specific posture:

Stand upright, feet shoulder-width apart, hands and arms open, horizontally straight on both sides, and slowly draw circles from front to back, then change to circle from back to front.

These two directions take into account the muscles of the lateral upper side of the arm and the inner upper side of the arm. When you first practice this movement, you can make fists with both hands, and when the arm strength gradually develops, you can choose to hold small dumbbells in your hands to increase the weight. Be slow and protect the joints in your shoulders.

Fourth: jump rope.

Skipping rope is very easy to operate, only need a rope, a piece of open space, whether it is a regular jump, a one-legged jump, or a double fly, I think everyone can quickly master, a jump of 200-250, a day of jumping 2-3 groups can be.

When jumping rope, you should pay attention to your arms as close to your body as possible, and you should also pay attention to the speed, not too slow, maintain a frequency, and sweat after jumping, so as to exercise the arm muscles.

Fifth: bending arms to raise dumbbells.

The specific action is to stand with your feet apart, shoulder-width apart, hold the dumbbells with your left hand and right hand respectively (choose the weight that suits you, don't blindly choose the heavy one, it is easy to get injured), bend the left hand, lift the dumbbell, and then put it down, then bend the right hand and repeat the action.

Alternate left and right, left and right hands are done once, a group of about 40 times, and it can also be adjusted appropriately. Pay attention to relaxing your muscles after doing it.

These methods recommended to everyone are easy to complete, do not require too many conditions, and can be done as long as you want to do it in daily life, so hurry up and take action, say goodbye to bye bye, and believe that you can do it.

Actions to lose arm fat include: playing badminton and table tennis; Do some chest expansion exercises, you can pinch your arms after exercise; Jump rope every day, 200 times each time.

Push-ups and pull-ups, etc., these exercises can easily lose arm fat, and at the same time, they will also make the arm muscles particularly tight, making your arms look more perfect.

In summer, the arms are thick and can't be covered, 3 actions to help you get rid of fat hands!

When it comes to summer, most of the cuties are complaining, with the new greasy clothes, sleeveless clothes, small suspenders and other beautiful summer clothes make people reluctant to blink, but some of the cuties' arms are relatively thick, wearing suspenders are more fat, and they are more fat, and they are alive and well, which makes the beautiful eyebrows with thick arms very sad, don't worry, the following three asanas help you get rid of fat hands, so that you don't have to look at those greasy summer clothes and envy.

1. Pisumitoro style.

This asana helps to strengthen the arms and legs, eliminate excess fat, shape the body, tighten the lines, and also helps to massage the abdominal organs, promote digestion, and prevent symptoms such as stomach bloating, constipation, and abdominal pain.

a.Stand in mountain position with your legs about 3 feet apart, place your hands at your sides and adjust your breathing.

b.Stretch your left hand up close to your ear, lean your body to the right until it is parallel to the ground, and hold your right hand on the ground.

c.Sink your body, adduct your abdomen, lift your right foot off the ground and stretch it up until it is parallel to the ground, keep your body balanced, and continue to do the above for 10-20s.

d.Put your right foot back on the ground, straighten your torso, exhale, change the other side and repeat 3 times.

2. Side-panel variant.

This asana helps to build arm strength, eliminate excess fat, tone arm muscles, and also tone the muscles of the legs, waist and coccyx area.

a.Lie on your stomach on the ground with your feet hip-width apart, your toes on the ground, and your elbows bent at your sides to adjust your breathing.

b.Raise your hips up, lift your torso off the ground and stretch it up, keeping your knees straight and your body balanced.

c.Lean the whole body to the right, support the ground with the right hand, raise the left hand off the ground and place it on the waist, bend the left knee, lift the left foot off the ground and close to the right thigh, hold the left instep around the back with the left hand, tilt the head slightly, and adhere to the above movements for 10-20s.

d.Return to the prone position, exhale, change the other side and repeat the above 3 times.

3. One-legged standing forward bend and extension.

This pose stretches the spine, engages the muscles of the thighs, buttocks and abdomen, tightens the lines and sculpts the body. It also helps to stretch the leg ligaments, tighten the leg muscles, and beautify the leg line.

a.Stand in mountain position, keep your legs together and straight, straighten your waist, and place your hands naturally at your sides to adjust your breathing.

b.With your shoulders open, your hands stretched upwards with your palms facing you, lift your left foot off the ground and stretch it upwards until it is parallel to the ground.

c.Inhale, bend your torso forward until it is parallel to the ground, and hold your right instep with both hands, keeping your body balanced. Hold on to this action for 10-20s.

d.Return to the mountain position, change the other foot and repeat 3 times.

Stick to it for 10 minutes a day, and soon you'll be able to bring your beautiful clothes home!

Do more aerobic exercise at home, exercise for at least an hour, usually practice more yoga movements, you can go to the gym for special guidance, eat a light diet, and eat less high-calorie food.

Push-ups, pull-ups, burpees, dumbbell presses, dumbbell deadlifts, straight arm pulldowns, planks, dumbbell curls, etc.

Find two bottles full of mineral water and move them up and down, in groups of thirty, three times a day, for a week.