Ten ways to have a beautiful arm, you can choose any one to achieve good results

Ten ways to have a beautiful arm, you can choose any one to achieve good results

The arm is the most active part in daily life, but the direction of its movement is mostly forward or sideways. Since there is less backward movement, the inner side of the arm is easy to build, the muscles are loose, and the fat deposits are not flexible, especially when they are 25 years old. The above women can feel the embarrassment of lack of elasticity in their arms. If you want to have flexible and healthy arms, you need to be well-rounded. Hurry up and devote ten tricks. As long as you keep exercising every day, even if you only learn one trick, you will have the good effect of increasing your confidence.

  1. Cross your hands and push forward until your arms are completely straight, palms forward, and keep still for 2-3 seconds. Rotate with both hands to retract. The purpose is to exercise the inner arm to make it strong. (10-20 times)

  2. Fold your hands behind your head, straighten your arms up, palms up, hold for 2-3 seconds, relax and retract. It is very effective for improving the slack of the inner arm. (5-10 times).

　　3. Tension your arms, place one hand on the other side of the shoulder and press it down vertically, and then push the shoulders upwards forcefully. (3-4 times for left and right, 5 times in total)

　　4. Extend your arms forward, palms down, and your arm muscles are tight. At the same time, rotate your arms until your palms face upwards and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-20 times)

　　 5. Bend your arms naturally, stretch your palms out, and then slowly make a fist. The movements must be slow and hard to exercise the forearms. (8-10 reps) This set of exercises (1-5) are static exercises, which help tighten loose muscles, reduce the accumulation of fat on the inside of the arm, and restore elasticity. For women whose arms are too slender and want to strengthen their muscles, the following dynamic exercises will help you "strengthen" your arms. After all, the age of "skinny beauty" has long passed, and the beauty of health and vitality reflects the charm of women. . This set of exercises can use some light and heavyweight equipment, such as small dumbbells (2.5 pounds to 5 pounds). When there are no equipment, a bottle of mineral water and a dictionary can also be used at your fingertips. The choice of weight should vary from person to person, according to one's ability. If you want to train more obvious muscles, you should choose a slightly heavier equipment, and the number of exercises should be relatively reduced. If you want to have a smooth and tight line, you should choose light weight equipment and increase the number of exercises.

　　 6. Hold a heavy object in both hands, lift up vertically, and fold your arms back with the elbow as the axis until the back muscles are fully extended, and then force the arms to straighten. The purpose is to exercise the loose muscles on the back of the arm to make it strong and textured. (8-12 times)

　　7. Shoulder press. Hold heavy objects in both hands, bend arms at shoulders, palms forward, and push upwards forcefully until the two heavy objects touch each other, and then retract the same way. This action concentrates on exercising the deltoid muscles of the arms to significantly improve the appearance of the shoulders, make the arms straight and straight, and change the unhealthy shapes such as sloping shoulders and narrow shoulders. (10 times)

  8. Hold heavy objects in both hands, palms backwards, arms slightly bent, and pull from the front of the body to both sides in an arc until the elbows are slightly higher than the shoulders, and then return. (8-10 times)

  9. Hold heavy objects in both hands, close the upper arms slightly to the torso, use the elbow as the axis, alternate upward curling movements with both arms until the muscles are fully tightened, and then straighten down after stopping for 2 seconds. (8-12 times)

　　10. Hold heavy objects forward or backward with both hands, naturally bend both arms, and alternate wrist extensions and flexions. (8-10 times) Dynamic exercises must use some heavy objects. However, the greater the weight, the greater the possibility of irregular movements, and the arm is also vulnerable to injury. Therefore, it is recommended to use thoughts and feelings to promote muscle tension instead of Relying solely on weight to stimulate muscles. At the same time, all actions should be completed slowly. In order to prevent sprains and improve physical flexibility, stretching exercises should be done before and after exercise to avoid muscle tension and agglomeration and maintain a good body posture.