In the New Year, it is inevitable to meet some overly enthusiastic relatives at home, asking you a few unsolved mysteries: Is the boyfriend looking for a good one? Does the little girl want to help you find a few? Has the salary risen?
ask! What should you do at this time? Escape from the crime scene, of course. Without saying a word, first give yourself a set of New Year's prayers to eliminate the Dafa. Say goodbye to "overly" enthusiastic relatives and friends. It's still quite a New Year's meaning ~ (just kidding)
In the first practice of the new year, why start with the worship of meat first? After all, after the end of the Year, summer is in the blink of an eye, and it will soon be the season to wear short sleeves to show off your arms. Just as the so-called spring does not work hard, the summer rolls you to death. Hurry up and arrange the whole thing.
Although bai bai meat is named "meat", it is a pile of fat for "fat fufu". Therefore, the Baibai Meat Elimination Dafa first of all is to lose fat, with arm shaping training, to shape the arm muscle lines.
Fat-reducing and sculpting arm training
If you want to talk about training that is both fat loss and shaping, you have to talk about boxing. If you have a lighter small dumbbell at home, you can use it; if there is no dumbbell, prepare two mineral water bottles of the same size, and fill it with water is a small dumbbell.
Alternate punches
Strike forward quickly with your arms in a boxing position, but don't swing from side to side and keep your torso steady. Left and right 12-15 times for a group, do 5 groups.
Hook punch + swing punch
Use the rotation of the waist to drive the arm, and use the hook punch and swing fist movements respectively, which can be exercised to the arm line and the deltoid muscles can also be trained. Left and right 15-20 times for a group, do 5 groups.
Front stabbing punch
Stabbing forward, able to exercise the forearm and forearm muscles. Left and right 15-20 times for a group, do 5 groups.
The above actions, if you want to meet the fat loss requirements, you must do the frequency fast, so that the heart rate rises rapidly, so as to achieve the aerobic heart rate range.
If you have a cardio, be sure to pair it with arm shaping training. On the whole arrangement, the effect will be good. When many girls see arm training, they worry about whether they will make their arms thicker. You don't have to worry about it ~ practice is done.
Arm lines are built
If you want the arm to look more aesthetically pleasing visually, in addition to the biceps and triceps training, the training of the shoulder deltoids can not be less. The following five movements, which target biceps, triceps and deltoids, can help the arm sculpt beautiful muscle lines.
Similarly, the following training exercises only require a small dumbbell or a mineral water bottle filled with water at home.
Dumbbells are bent at the second head
push-up
The opposite arm is flexed and extended on the stool
Dumbbell side flat lift
Dumbbells lean over the bird
The above training movements, each group to do 12-15, arrange 2-3 groups.
Stretch your arms to relax
Once the training is complete, don't forget to stretch. Let every inch of the muscles of the arm be fully relaxed, and get up the next day so that it will not hurt as soon as you pull it.
Stretch against the chest against the wall
Chest + shoulder stretch
Triceps stretching
The above movements can be stretched for 20-30 seconds.
After completing the stretch, a complete set of arm shaping training is completed. Over the years, relatives at home have seen you train so hard and suddenly understand the reason why you are still single. Maybe I won't ask you anymore about gossip hahahahaha~