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.
Five steps
1. Buffer the triceps brachii for training
Step 1 Kneel on the ground, with your legs crossed and your forefingers facing each other, forming an included angle of 60 degrees.
The second step is to bend your elbow and lower your body to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.
2. prone weightlifting training
Step 1 Lie prone on the mat with your limbs straight and your hands and feet 60 degrees apart.
Step2 Lift the hands and feet of the opposite side upward, during which the neck is relaxed and the latissimus dorsi and gluteus maximus are tightened.
3. Standing biceps brachii training
Step 1 Keep your feet shoulder-width apart, put your hands on your sides and clamp them. Hold heavy objects (such as mineral water bottles filled with water) with your hands to the highest point.
Step2 slowly descends to the position where the arm is slightly bent, and a group of three groups do it continuously for 20 ~ 40 times.
4. Bending and rowing training
Step 1 it is natural to hold heavy objects with both hands, and the elbows of the elbows should be tightened.
Step2 moves backwards from latissimus dorsi to the highest point and slowly recovers. The main training site is latissimus dorsi muscle group.
5. Standing and shoulder training
Step 1 Hold the heavy object naturally, and the distance between hands is shoulder width.
Step2 arm straight up and slowly down, a group of three groups repeated 20 ~ 30 times. Mainly training deltoid toes.
Six coups
Bye-bye meat on your arm, dancing with your pace, and really "bye-bye" when waving goodbye to others, all these make you embarrassed? Then make up your mind to do the following basic thin arm exercises, and you can bid farewell to the butterfly arm with a little movement.
1. Action name: Bend and lift horizontally.
Follow me: Legs are shoulder-width, knees are slightly bent, upper body leans forward, back is straight, and arms are spread to the side, shoulder-height or slightly below the shoulder. Each group 12 ~ 15 times, 3 ~ 4 groups.
Tip: Don't bend over when you lean forward. Open your arms as far as possible when lifting sideways.
2. Action name: dumbbell lifting shoulder
Stand naturally, chest out and abdomen in, the forearm is at right angles to the big arm, and the arm is pushed up over the head. Each group 12 ~ 15 times, 3 ~ 4 groups.
Small advice: when the arm is pushed up, the trajectory is arc-shaped, not straight up and down. When pushing over your head, pay attention to keep your elbows slightly bent to prevent the joints from locking.
3. Action name: lateral rotation and shoulder external rotation
Follow me: Lie on your side, with your forearm at right angles to your arm, your elbow close to your body, and your forearm rotating outward. Each group 15 ~ 20 times, 3 ~ 4 groups.
Tips: When the arm rotates outward, the elbow joint is close to the body, try not to turn outward, and put a towel or book on the elbow joint when doing the action.
4. Action Name: Lucky Cat Style
Follow me: stand naturally, hold your chest out and abdomen in, raise your upper arm horizontally, and make a 90-degree angle between your forearm and your upper arm. Turn the forearm forward for external rotation. 15 ~ 20 times in each group, 3 ~ 4 groups.
Small advice: during the movement, the big arm should always be flat on the side, and the arm should be on the same plane as the body. Don't go forward or backward.
5. Action name: shoulder winding ring
Follow me: stand naturally, bend your elbows, touch your shoulders with your fingers, and circle your hands forward at the same time. 20 ~ 30 times in each group, 3 ~ 4 groups.
Small advice: when circling, try to be slow, push outward, or you can do the same with your arms straight.
6. Action name: vibrating arm
Follow me: stand naturally, hold your chest and abdomen, straighten your arms, and vibrate up and down. 20 ~ 30 times in each group, 3 ~ 4 groups.
Exercise arm movements
1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.
2. Slowly pull your arm forward 30 times, and then pull it back 30 times.
This exercise should be repeated three times (that is, turn 90 forward and 90 backward).