Three months get rid of arms fat

Three months get rid of arms fat

Under the arm, he said that “Bai” will be shaken, so the name. Bymer meat makes a beautiful couple becomes a bead round jade, but is a water. For the street popular open back, the sigh is sigh, let alone wearing sleeveless cheongsam. Turn hard, fat is unfined;, the fat is not caught in the bones.

Body pump – get rid of the arm fat, there is an effect in one month, completely get rid of the fat meat in the three months.

Body Pump World’s fastest body sculpting method

Body Pump, means charging body. It is the most basic and most effective project in Les Mills International Professional Sports System, with the reputation of “the fastest body sculpting method in the world”.

Body Pump is an aerobic fitness project that is carried out with a small barbell. It is scientifically designed according to the requirements of the exercise:

Small load: The standard maximum weight per panel is 11 kg, and the weight selected by the trainer is 50% of his maximum load.

High times: In the training of each section, the trainer will raise the barbell 70-120 times.

General workout: A complete body pump course is divided into section, the order of exercise is: full body, leg, chest, back, biceps, triceps, legs, shoulders, abdomen, all-body relaxation.

For longer exercise time: each exercise is 35 minutes. The total time in one class is about 1 hour.

After scientific identification, long-term adherence to Body PUMP training can have the following benefits:

Remove excess fat in the body. This is the purpose of most exercisers. After testing, a Body Pump class, women’s exercise consumes 437 kcal calories, and male exercise consumes 586 kcal calories.

Develop and keep the muscle group. Some weight loss, only aerobics such as running, bicycles, jumping exercises, without making muscle load training. In this way, after losing weight, the skin will appear orange peel, which is the diet person is not willing to see. Body Pump can help trainers form a reasonable muscle group to maintain bodybuilding.

Enhance muscle endurance. People do not only require a beautiful body, but also a good muscle endurance. Body Pump Small load, high-tech training methods can improve muscle endurance.

Enhance bone density. The calcium loss in the bone is a problem that cannot be ignored. In addition to the supplement of the agent, the weight exercise can help us improve the bone density and avoid unnecessary damage.

Combat step

Step 1: Body stands, arms stretch, bend

The legs can be closer, or they can stand up beforehand. Hold the bar, straighten, close to the ear, elbow joint, curved elbow joint, about 90 degrees to return to the initial action.

Step 2: Body is squatting, arms stretch, bend

Before and after the legs, the body is horizontally with the ground, stand up, the other thumb passes through the barbell, the elbow joint is attached to the body, straightened the arm, returning to the initial action.

Step three: The body is lying down, the arm is stretched, bending

Supine. The palm of the palm, the brush, the width of the arm is the same as the arm naturally, that is, the width of the shoulder, the barbell is lifted to the top of the head, and there is a fist from the top of the head, returning to the initial position.

Step 4: Body stands, holding barbells, arms stretching, bending

The palm is drawn up, and the arms are flexed and returned to the initial movement.

Other ways to get rid of arm fat

In addition to Body Pump, there are other sports projects to eliminate hateful worship, with Body Pump, in the equipment area of ​​the gym or home, can also achieve the effect. The following is a training sheet provided by the China Airlines Fitness Help Four Fu Guotai to hate the beauty of the worship meat:

Strength training project

A dumbbell leapfrings flexion / extension: double foot parallel, separated from the shoulder, the legs are slightly curved, and the upper body is parallel to the ground. The upper arm clamps the double rib and parallel to the ground. The forearm hold is naturally down, and the arm is straight and reached, and slowly returns to the original position. Three groups were made one week, 15 times per group.

B sitting, the elbow, the end: palm is relatively, hold the handle, keep the chest abdomen, the body is angry, and visited. The legs are naturally separated on both sides. The upper arm clamps the double rib, then slowly straight forward, slowly play back slowly. Three groups were made one week, 15 times per group.

CHerner pressure: hands in the horizontal bar, the thumb is above the bar. Looking up at the chest abdomen. The upper arm is vertically ground, while clamping the double ribs and slowly straightened the arm. Slightly stop, slowly put it back to the original position. Three groups were made one week, 15 times per group.

Be
Oxygen training project

Running, skipping, cycling, mountaineering.

Total time for each training: 30 minutes.

Frequency: 3 times a week – 5 times.

Strength: 60% -80% of the maximum heart rate (note, the maximum heart rate is 220-age. For example, 20 years old, 220-20).

Be
Family practice

Pull-ribs: You can use a rubber band (rubber strip), left and right hand, and rely on the back of the brain and the rear chest center. Both hands alternately, try their best, stay 2 seconds each time, then slowly return to the original position. Repeated 15.