The arm fat is very loose, what are the easy training methods?

There are many fairies who are afraid to wear shorts, short sleeves and good-looking fairy dresses. Because of his poor figure, his legs are not long and very thick, and there are a lot of loose fat on his arms. There are many reasons for fat and loose muscles on the arms, such as neglecting to do strength training on the arms because the fat on the arms is losing too quickly, and because the phenomenon of sagging can also occur as we age.

It is not easy to shape the perfect line of the arm, it takes us to insist on training for a long time to achieve the goal, don't always think about doing a surprise, exercise for a month, two months, it is a long-term process.

None of us want to see the fat on our arms as soon as we lift our arms, and to solve this phenomenon, we need to do strength training on our arms to grow the muscles of our arms. During our training, we can train with a pair of dumbbells, or with a pair of water bottles if we are at home. Here are four actions to introduce to you, so that you can solve your own annoying arm problem with a water bottle at home.

The first movement: half squat.

The two feet are 10 cm apart, the back can not be bent, the two hands hold the water bottle or dumbbells, the elbow joint is bent, the forearm is parallel to the ground, the hips sit back into a half-squat or squat, one arm of the two arms is stretched forward, one arm is stretched back, until the two arms are connected into a line and the hands are parallel to the ground, stay for two seconds and then restore, and then the arms are exchanged and stretched.

The second movement: supine position.

Lie on your back on the yoga mat with your upper body, lift your legs up until your thighs are perpendicular to the ground, your knees can be slightly bent, hold the water bottle with both hands and place it on your sides, stick your arms on the ground with the same horizontal line as your shoulders, and your lower arms are perpendicular to the ground, push your hands up until your arms are straight, at this time your hands are just above your chest, stay for 2 seconds and then restore.

The third movement: knee bending.

Lie on your back on the ground, bend your knees and step on the ground, your shoulders and head support your whole body, your back and hips are pushed up in a straight line, hold the water bottle in both hands and place it on your thighs, then move up to the top of your head, make contact with the ground, and stay for 2 seconds after reaching the apex.

The fourth action (action as above, variant):

The two feet should be slightly wider than the shoulders, the back can not be bent, the two hands hold the water bottle and fall naturally and place it on the sides of the body, the knees are bent in a semi-squatting state, in the process of squatting, the two arms are opened to the sides of the body to the same height as the shoulders, parallel to the ground, then the elbow joint is bent and the lower arm is parallel to the ground, and then pushed up until the whole arm is straightened, reaching the apex and staying for 2 seconds, and then the arm is slowly lowered while the lower body slowly stands.

Before doing these movements, you should do a proper warm-up, you can do a group of 15, do three sets at a time, after doing one group, take a proper rest before going to practice, and after the movement is also a stretching exercise.

What to do if the meat on the arms is very loose, a set of exercises to tighten the arms, refusing to say goodbye to the meat.

The first simple training method, this upward stretching of the arm, must be very explosive when stretching, and the arm will become very powerful. The second simple method is this bench press, so that the whole arm can feel the strength when pushing, which can reduce fat.

If you want to train your arms to be tight, then stick to daily exercises, you can do some exercises for arm training, such as: push-ups, jumping jacks, jumping rope, planks, weights and other exercises, which are very effective in increasing arm strength, and long-term training can shape tight arm curves.

The best way to do this is a dumbbell lift exercise that strengthens the arm muscles and improves arm relaxation, 30-60 seconds per movement for 1-2 sets of 4-5 times a week .

Movement 1: Sit upright, turn your arms in circles, relax your arms and shoulders, and turn your palms downwards to do 30 sets of 30 circles.

Action 2: Swing your arms, slap your arms, move up and down, do 25 and do 3 sets, and insist on completing them every day.

Combined with dietary planning, low-fat and high-protein foods have obvious effects in the later stage.

Do you know what it's like to have stiff arm muscles? There are many people who do not do a good job of relaxing after exercise, and their muscles will become stiff. Do you know how to relax your muscles, here are some small methods to try, which can get you a good tone and also relieve muscle tension.

Serious relaxation after exercise can make people have a buffering and tidying process between exercise and stop exercise. Stretching slow motion and the correct use of breath can gradually relax the tense muscles, gradually slow down the excessive pulse and return to normal, gradually reduce the elevated blood pressure to normal, and gradually calm the excited emotions. After exercising, you should do a good relaxation exercise, so that your muscles can be well conditioned, and it can also restore your blood pressure to normal.

Static stretching: Stretch a muscle that is moving more during the exercise until you feel it fully tense, hold for 15 to 30 seconds, and that's fine. Static stretching relaxes muscles and helps to relieve stiffness and pain.

Finishing activities: Generally, you can shake your arms, turn your waist, shake your legs, etc., to promote blood return and make your muscles actively relax. Tidying up activities can improve blood circulation in the dust barricade hall, and it can also allow your muscles to be well relaxed.

Warm water immersion: bathing in warm water at 30-40 degrees Celsius has a calming effect on cardiac activity and nervous system.

It's important to note that a general level of muscle soreness and fatigue is actually beneficial – it proves that exercise is working, and that by resting and recovering and decomposing, your fitness will improve compared to before.

If you want to not be so tired after exercising, you must make some preparations before and after exercise, so that you can effectively prevent arm stiffness after exercise, and at the same time, you can also get the relaxation of the body. It works well.

By practicing arm exercises, you can tighten the arm fat, such as lifting the water bottle from behind, using a mineral water bottle filled with water, holding the water bottle in the left hand and lifting it up, bending the elbow of the left hand with the right hand, and then putting it down and lifting it again and again, doing 15-20 times for the right hand to practice, about ten minutes before and after, practicing 2-3 times a day, long-term insistence on exercising with the beauty of the beauty of the body is very fast, so far the beauty is the best I have ever used, ** really great, in addition to this you can also do stretching exercises, arms and other exercises, At the same time, you should eat more kelp, seaweed and various vegetables and fruits every day, which have the effect of slimming your arms.

This should be closely related to not exercising for a long time. People who do not exercise for a long time do not have a smoother blood circulation than those who exercise regularly, and people who do not exercise have far worse capillary tone and open pores than people who exercise regularly. The body's metabolism is also lagging behind, so it is soft, loose and not strong.

Doing push-ups, push-ups are not a casual exercise, and there should be a correct method, otherwise it will be deformed and even damage the body. When exercising, you should use the daily incremental, layered practice method. For example, if you do 10 today, you will do 10 for a week. Do 15 all of them next week, stick to 20 for a week, and gradually increase like this.

In addition, push-ups should be practiced with even force on both hands, otherwise the right arm or left arm may be strong on one side and the other arm on the other, which may cause deformities.

In the kneading method, the left hand grasps the right hand, the right hand grasps the left hand, and the fingers rub the muscles from the wrist to the shoulder in a circular way. Focus on rubbing the muscles in the armpits of the inside of the arm. Rub the inside and outside 5 times.

You can't rub it back and forth when rubbing. This can promote the circulation of lymph in the arm, improve arm laxity, and prevent the accumulation of fat on the inside of the arm.

Equipment required: arm strength bars, grip machines, dumbbells.

Arm bars are effective in exercising the biceps, triceps and expanding pectoral muscles.

Grip strengths work the muscles of the forearms as well as the muscles of the hands.

Dumbbells work the biceps, triceps, and forearm muscles.

Step 1: Three sets of arm strength bar exercises, a group of 20, each set of rest, rest for one minute. It is important to note that there can be no breaks in a set of exercises.

Step 2: Three sets of dumbbells, a set of 20, each set of rest, a minute of rest. Be aware that you can't stop doing a set of exercises.

Step 3: Three sets of grip strength exercises, a group of 30, each set of does, a minute of rest. Note that there is no pause in a set of exercises.

Doing it three times for three weeks is definitely effective, and it can effectively tighten the arm muscles, because I have done it myself.

Note: The specific situation is treated on a case-by-case basis, according to your own physical condition, you can increase or decrease it in the above plan to adjust to the extent that you can load. Exercising is important in persistence, and you must not give up halfway.

Do strength training.

1. The tightness and elasticity of the muscles will make the ** tightened, and the arms will become linear and tight.

2. Dumbbells are mainly used for general arm strength training, and the main movements include dumbbell curls, dumbbell neck curls, and dumbbell front and side raises.

3. The method of exercise should be followed, with small weight and multiple sets. Generally, a movement is practiced in 8-10 groups, and each group does 15-20 reps.

4. Eat more high-protein foods in your diet, such as beef, eggs, milk, etc.

Eat in moderation, eat something good, drink plenty of water, you can do push-ups, pull-ups, etc.

For the relaxation of arm muscles, 2 movements, tighten the arms, eliminate annoying worship meat.

It is most effective to do push-ups in the morning after getting up, and then stick to five to ten when your arms are hot and sore, and also to replenish energy, lean meat! I hope it will be soon.

Stick to push-ups every day

Or how to make muscles smaller, I used to exercise a lot, and now I have become so strong and strong, I think boys have to have some muscles to look good, nothing, boys are too thin, to be honest, not very good-looking...

Dumbbell lift: 20 sets a day, a group of 40 grip strengths, 500 pieces a day, in the morning and afternoon!