How can I make my arm slim?

1. Stand up straight, open your feet shoulder width, open your hands to both sides and straighten them, with your palms facing outwards.

2. slowly circle your arm forward for 3 times, and then circle back for 3 times.

3. This exercise should be repeated three times (that is, 9 times forward and 9 times backward).

■ arm movement 2

1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward.

2. Cross your hands up and down, and don't let your arms droop.

3. Do it 3 times.

■ arm movement 3

1. Like doing push-ups, always support your body with your hands, but your knees should touch the ground.

2. Hands should be shoulder width, arms should be straight, and elbows should be bent down while counting to 5.

3. Stop for 2 seconds at the lowest point, but the body can't touch the ground, and then slowly straighten your arm. Do it ten times.

● Dumbbell arm movement 1

1. Hold the dumbbell lightly in each hand and bend the elbows backwards at a speed of 5 seconds.

2. Stop at the lowest point for 5 seconds, then count for 5 seconds and slowly return to the original position.

3. Do it about 15 to 2 times.

● Dumbbell arm movement 2

1. Hold the dumbbell in both hands, with your feet shoulder-width apart and your arms at your sides.

2. slowly raise your hand outward at a speed of several 1 seconds until it is just above the shoulder height.

3. slowly count for 5 seconds and put it back on both sides, and do it 15 times.

PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the results slowly.

beautiful summer "arm" winning plan

do 2 groups for each sport, and each group will do 3 seconds. Do it for 1 minute in each group. When doing this action, keep it slow and controlled, and rest for 3 to 6 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. )

hover low

kneel on the blanket and put your hands directly under your shoulders. Spread your legs and land with your heels, so that your body is in a push-up position and tighten your abdomen.

keep your abdomen tight, bend your elbows and lower your body until your body is only a few feet from the ground. Keep your elbows and arms close to your body. Hold this action for 1 to 3 seconds. If you have a problem with your back, you can try a simple version.

Dip in the chair

Sit down and put the back of your hands on the edge of a solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg at 9 degrees.

bend your elbow and slowly lower your thigh toward the ground. Keep your elbows bent, and your body should be at a distance from your body. Pull your body back until your arms are straight. Don't use your feet to help you. Do it 8 to 15 times in each group, straighten your left foot and do it again.

triceps stretching

Lift your left arm straight over your head, and then bend it behind your head towards the back of your right shoulder.

Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 2 seconds, and then repeat it with your right arm.

skinny arms in the living room

Are you dissatisfied with your arms? Think it's too thick? Then try the following easy but very effective skinny arm tricks in the living room!

① (left) arm flexion and extension, training the triceps brachii at the back of the arm: support your hands on the chair, elbow backward, tighten your abdomen, and put your feet together. Slowly bend your elbow, lean down, and pay attention to the center of your body. Then slowly restore.

(right) Lift, shoulder shaping: the arms are perpendicular to the sides of the body, exhale, bend the elbow joint, and lift the forearm on the chest. Then slowly restore. Be careful that the elbow joint does not exceed the shoulder.

② (left) press to train the middle bundle of the deltoid muscle of the shoulder: the big arm is parallel to the shoulder, the small arm is perpendicular to the ground, exhale, the inner angles of the small arm and the big arm are 9 degrees, and slowly press up to the sides of the ear, and the arm is straight. Then inhale and lower it slowly.

(right) Bend, and train the biceps brachii on the front side of the arm: put your hands at the sides of your body vertically, exhale, slowly lift the forearm, and then slowly descend to the starting point at an average speed.

③ (left) flexion and extension of the back arm of the neck, training the triceps brachii at the back of the arm: one hand is held high above the head, and the big arm does not move.

(right) Training the triceps brachii at the back of the arm: the forearm bends backward slowly, exhales, and straightens up slowly.