I was full of food in the New Year and finally began to have the motivation to lose weight. And March is coming, it is still the same old saying, it is time to lose fat, or April, May and June will be sad in vain. This is a young lady's shout on Weibo.
A young sister with more than 10 million followers on Weibo - Chen Siyu, Weibo ID: Chen Siyu Zebra, is a 2014 Asian bodybuilding Miss, this year 2021, also her 9th year as a fitness blogger, a cheerful and lively girl.
Chen Siyu is a professional fitness blogger, in her page introduction, in addition to some fitness products advertising insertion, more is her daily fitness punch card, she loves food and sports, will not be afraid to eat the greasy hot pot, like she said, we can slowly drink late-night wine, do not gobble, to experience a different life, and then go to the gym for sweaty relaxation, release pressure.
Today's young people have always had their own ideas, although it is said that fitness should control the diet, but it does not advocate excessive dieting, we should understand that happiness is the most important. One of the major reasons why Chen Siyu is widely loved by fans is that he is authentic and cheerful. Sometimes interacting with their own fans, mostly to let their fans and themselves eat hot pot, happy to eat, in order to lose weight happily.
In the end, everyone can also pay attention to Chen Siyu's Weibo at the beginning, sharing a lot of dry goods, like Xiaobian is in the fitness period, and often takes her video as a learning. In particular, her exercise of the arm is the latest one in the xiaobian to learn, and today I will share it with you, so I can quickly reduce my worship meat.
<h1 class= "pgc-h-arrow-right" > action one: flexion and extension of the rear bracing arm</h1>
Action Points:
l As shown in the figure, the legs are straight together, the feet are heeled to the ground, and the hands are propped on one side of the edge of the stool;
l When inhaling, bend the arm to control the body falling, the core remains tight, the back does not lean forward, and when the fall reaches the lowest point, the exhalation force uses the strength of the arm to push the body up;
The back moves up and down along the outside of the stool, and when the arm falls to the lowest point, the arm remains parallel to the ground;
l The action is recommended to complete 12--15 times as a group, a total of 3--4 sets.
Breathing: Inhaling when falling, exhaling when you get up.
Motion sensation: there is a feeling of muscle contraction on the back of the arm, and there is a clear feeling of stretching when the shoulder falls to the lowest point;
Common mistakes: excessive tilt of the head, the appearance of a hunched back.
<h1 class="pgc-h-arrow-right" > action two: down-oblique push-ups</h1>
l As shown in the picture, keep your feet together, tiptoe on top of the stool, keep your legs straight, hold your hands on the ground, and the fingers of your hands face forward, the distance is slightly wider than your shoulders;
Tighten the position of the waist and abdomen, and keep the body in a straight line;
l The rhythm of the action is fast when it falls, and it is slowly propped up;
The action is performed 12--15 times as a group, and it is recommended to complete 3--4 groups.
Breathing: Inhaling when falling, exhaling vigorously when you get up
Movement sensation: There is a pronounced soreness in the muscles of the chest, the front of the shoulders and the muscles on the back of the thighs.
Common mistakes: the position of the hands is too forward, and the elbows of the hands are opened too much, resulting in the shoulder force, but the chest can not exert force. Hips are too high.
<h1 class = "pgc-h-arrow-right" > action three: left and right side bias push-ups</h1>
l The palms of the hands are down, the hands are placed just below the chest, the spacing is slightly greater than the width of the shoulders, as shown in the figure, the lower back remains straight, and from the side, the body is in a straight line;
Keep your left leg knee bent, lift it and turn to the other side of the body, keeping the body steady;
l Inhale and exert force to control the body's slow descent, exhale and push the body quickly;
Rest for 5--10 seconds when completing one side, and then switch to the other side, and each side is recommended to complete 12-15 times as a group and then perform the other side.
Breathing: Push up when exhaling, fall when inhaling
Motion sensation: There is a pronounced sense of force on the chest and the back of the arm, and the right side feels stronger when performing the right side of the movement.
Common mistakes: A slumped waist or a hip lift too high.
The above several actions are very effective for the worship of meat on the arm, if you insist on practicing, the chance of the fat of the arm will be very large. However, when practicing the arm also need to control the strength and frequency, girls do not want to be fat and do not want to be strong, then we must pay more attention to the appropriate stretching after practicing the arm, so that the muscles relax.
Summer is coming, and the arrangement of small suspenders is indispensable to the fat loss of the arm, so I have to practice quickly.