Four moves for easy, perfect swan arms

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Equipment fitness can be said to have many benefits, equipment fitness can significantly improve the circulatory system, respiratory system, digestive system and the central nervous system function level, so that the physical fitness can be comprehensively strengthened, the health status can be comprehensively improved.

The following four instrumented arm shaping moves, as long as the daily adherence, easily let you get rid of arm fat trouble! Instrumented arm shaping is recommended to choose these 4 actions, each action 4 groups, each group 12 times.

01alternating dumbbell curl

Feet together, tighten your abdominal core, shoulders back and down. Keep the big arm fixed against the body. Move only the elbow joint, the force is mainly in the elbow joint, bend one arm to lift the dumbbells until the dumbbells are close to the chest position, exhale when bending, inhale when dropping, alternately bending. When bending, there is a clear sense of contraction of the anterior side of the big arm. Down to the lowest point, the whole arm has a sense of tautness.

02barbell curl

Keep your arms close to your body and lean forward slightly. Both arms straight reverse grip barbell hanging in front of the body, feet left and right open the same shoulder width, the upper body straight. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearms are slowly lifted up and gradually brought closer to the upper arm, until the above muscles cannot be contracted. Pause and hold for a few moments, then slowly lower the restoration.

03 Posterior Neck Arm Flexion

Keep your elbows as close to your body as possible. Dumbbells behind the neck arm flexion can exercise the three heads of the arm. Dumbbells in both hands behind the neck, big arms clamped, elbows do not spread out, exhale in the direction of upward, downward clamping, exhale and put the dumbbells upward.

04 Bent Over Arm Extension

Straighten your back and bend over. Keep your arms pinned to the body to keep it stationary, and only move your elbow joints. Stand naturally with knees slightly bent, bend over until your back is parallel to the ground, straighten your back and hold dumbbells with both hands, press your big arms against your sides to straighten your arms, pause, and bend your elbows until your little arms are perpendicular to the ground.

In addition to the four golden actions recommended above, pay attention to these issues in daily life, but also a better farewell to worship meat, the achievement of your swan arm.

1, keep the lymphatic circulation smooth: lymph not smooth will lead to a lot of water retention in the inner arm, it is easy to form swelling. Therefore, to maintain lymphatic circulation has a very important role in fat reduction and meat reduction, we can wear looser clothing, keep the body dry, and maintain the habit of exercise for a long time, by doing so, to further improve the circulation of the lymphatic system.

2, improve sitting posture and posture: in life often hunchback, so that the oblique muscles, triceps and deltoid muscles are often in a state of relaxation, over time, the fat will accumulate in the arms and shoulders and back. Therefore, in our daily work life, we should always remind ourselves to maintain a proper posture, spine straight, and regularly carry out effective stretching exercises.

3, do not overeat: in life often intake of high-calorie food, high-calorie food easily lead to fat accumulation. Keep your mouth shut and move your legs, sometimes it is more important to keep your mouth shut than to move your legs, control the intake of high-calorie and high-sugar foods, and eat rationally, not only for the bye-bye meat, but also for the health of the whole body is very important.

Finally, I also want to advise all the babies, although the action is very simple, but your method must be right, every day to adhere to ~ I wish you all can have a slim and beautiful swan arm!