Want to wear a slim-shouldered dress or a flat tank top, but always worried about your arms? Don't let arm flesh restrict the style of clothes we wear!
The butterfly sleeves, thick arms, thick shoulders wrapped around the body, often because of the fleshy arms or loose lines to give up the fashionable and stylish armless dresses?
The biceps and triceps are seldom exercised, so the metabolism becomes less and the fat easily gets caught up in the body! The fleshy arms of girls are actually the result of too little muscle mass.
Fleshy arms make you look at least 2~4kg fatter than your actual weight, so if your arms are thin, the whole upper body will look visually smaller! Follow kara coach to start 7 minutes to create a strong and sexy arm line, wearing clothes no longer have to cover up.
Action teaching 1. Dumbbell biceps training
Keep your abdomen hard and elbows bent at 90 degrees
Slowly come to a flat lift, keep the elbows and shoulders in a straight line, and then back to the last movement
After the end, you can stay in the elbow bend 90 degrees action, up and down slightly ambling swing to strengthen the muscle.
Action teaching 2. Dumbbell hammer curl
Hammer bend is also a common training action for biceps, can also effectively stimulate the brachioradialis and brachialis, can also train to the forearm extensor and flexor muscles
Feet shoulder-width apart, stand with head up and chest out, tighten the core muscles
Arms naturally hanging on both sides of the body, palms relative to the natural grip grip dumbbells, upper arms close, elbows fixed to the side of the body
Bend the dumbbells upward to shoulder height, pausing at the highest point. Feel the lateral biceps expand and bulge
Then lower the dumbbells back to the starting position.
Action teaching 3. Beginning dumbbell overhead press
Stand with your feet shoulder-width apart, head up and chest out, and tighten your core muscles
Stretch your hands straight up above your head
Exhale and slowly bend the right dumbbell backwards, making sure the elbow position remains next to the head
Inhale and straighten the right hand back to the starting position, switch sides and repeat the above movements
Action teaching 4. Dumbbell triceps extension
Stand with your feet shoulder-width apart, head up and chest out, tighten the core muscles
Stretch your hands straight up above your head
Exhale and slowly bend the right dumbbell backwards, making sure the elbow position remains next to the head
Inhale and straighten the right hand back to the starting position, switch sides and repeat the above movements
Action teaching 5.Dumbbell overhead triceps extension
Hold a dumbbell in each hand, head up and chest up, feet open shoulder-width apart
Raise the dumbbells above your head with your palms facing each other
Bend your elbows and lower the dumbbells to the back of your head until they are perpendicular to the ground, pausing for a moment
Then straighten your arms and push the dumbbells back to the starting position.
Action teaching 6. Prone dumbbell extensions
Keep your knees slightly bent and feet firmly planted on the floor. Body half parallel to the floor
Hold the dumbbells with palms facing each other and swing the elbows to the side so that the upper arms are parallel to the floor
Keep your upper arms still and feel the contraction of your triceps as you straighten your arms toward the back of your body. Stay at the highest point for one second, then return to the starting position
Action teaching 7.Advanced training - dumbbell squat push-ups
Hold dumbbells in both hands over both shoulders, palms facing each other, elbows slightly outward
Do a deep squat backwards, hands down to the ankles
Then use lower body strength to push the body back to standing position, hands straight up to the top of the head, back to the preparatory action
Training suggestions
The above actions 10 ~ 20 times per group, according to their ability to adjust the number of times.
