2. The thin arm moves a lot.
No.65438 +0 mineral water thin arm
Entry props: a bottle of mineral water.
Practice location: office
Basic operation:
1. Hold a small bottle of mineral water in one hand, straighten it forward, then lift it up and stick it to your ear, and swing your arm back as far as possible for 4-5 times.
2. Move forward slowly and repeat this action 15 times.
3. Do it about 45 times a day. Can be done at different times.
Coup Comments: Simple props and uncomplicated movements are suitable for office practice.
No.2 Hua arm
Entry props: no need.
Practice location: office
basic element
1. Stand with your hands straight forward and your feet shoulder width apart.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times.
4. Don't draw too big a circle, use the strength of your arm, not your palm.
Coup comment: If you sit in a chair, it is more suitable for office practice.
No.3 stool arm
1, find a stable stool, just a stool that works in an office, and sit with your legs together.
2. Keep your feet shoulder-width apart, move down slowly, and leave your ass from the stool. Pay attention to the thigh and calf at 90 degrees, and support the stool behind your hands.
3. Adjust your breathing, move up and down slowly, support your body with the strength of your arms, and keep your posture balanced.
4. This kind of exercise is done in three groups a day, one group is 10- 15, which is especially suitable for office MM.
When doing this exercise, pay attention to balance, the stability of the stool, and safety. Don't let the stool lose its balance because of your own strength.
Daily method
Method 1 of thin arm: thin the back of arm.
1, stand in front of the chair, put your feet together and squat down slowly.
2. Bend your elbows back, tighten your abdomen, hold both sides of the chair with both hands and support your body hard. At this time, the thighs and calves are at right angles. Then slowly return to the standing state and repeat this action 10 times.
Method 2 of thin arms: shape shoulders.
1, sitting in a chair, holding a mineral water bottle in both hands, with his sides vertical.
2. Exhale, bend the elbow and lift the elbow upward, so that the upper arm is at the same height as the shoulder and the upper arm is in line with the shoulder. The mineral water bottle is placed on the chest.
3. Inhale, put down your hand, return to the initial state, and repeat this action 10 times.
Method 3 of thin arms:
1. Prepare props-dumbbells or mineral water.
2. Hold the props lightly with both hands and straighten them up.
3. Bend your elbow at a speed of 5 seconds and stretch it backwards (at this time, keep your hands and arms close to your face and don't open them.
4. Stop at the lowest point for about 5 seconds.
5. Return to the original position at the speed of counting to 5 seconds.
Thin arm method 4:
1. Prepare props-a chair (like the one at the table).
2. Stand in front of the chair with your back to it.
3. Hold the front end of the chair with both hands backhand, with both hands shoulder width.
4. Keep your feet straight forward and follow the ground with your feet only.
5. Bend your elbow down at a speed of 5 seconds (at this time, your hips should be down).
6. Stop at the lowest point for about 5 seconds (thighs and upper body are at 90 degrees).
You can do towel exercises before going to bed at night. Hold both ends of the towel with both hands, adjust your breathing, raise your hands, squat with your feet, put your arms over your head, imagine someone holding you on it, then raise your heels and support this action with the strength of your toes 10 second, then resume the initial action and repeat it.
Thin arm diet
The first thin arm recipe:
1. Hold a dumbbell, a bottle filled with water (or sand) or simply use two bricks, straighten from front to top and then back, remember to do this next to your ear.
2. Put it down slowly and repeat this action 20 times. When you finish, your upper arm will feel sour. That's right. Do three groups every day, 20 times in each group.
The second secret of thin arms:
Lift the right arm, bend the left scapula backward, press the joint of the right arm with the left hand, touch the left scapula for 5 seconds, then lift it and switch sides. Do two groups every day, each group 15 times. This is a stretching action, so we should pay attention to what we can do to prevent strain.
The third secret of thin arms:
1. Stand with your hands straight forward and your feet shoulder width apart.
2. Draw a circle with both hands and draw a circle outward for 20 times.
3. Draw a circle inward 20 times. Three groups a day. Note: You don't need to draw a big circle. Use the strength of your arms, not your palms.
The fourth secret of thin arms:
1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
Note: don't draw the circle too big, so as not to hurt the joints of the shoulders.