10 minutes easily shake off bye bye meat
I believe many girls have this trouble: although I am overall very slender, just because my arms are thick and flabby, the whole look appears round and bulky.(smiling face.jpg)Other people's summers are so sexy and enchanting, while you, with your"bye-bye flab," don't even dare to wave and say bye!
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This course focuses on targeted training for the arm area, making your arms slender and firm, helping you say goodbye to bye-bye flab.
Beginner level, suitable for people with zero foundation.
Time:5—10 minutes
Training Goal: Arms
Warm-up:Dynamic warm-up
Training:
·Weighted Bicep Curls: 15*3 sets
Tips:1. Keep your body neutral, knees slightly bent;
2. Upper arms close to the body;
3. Don't shrug, use your biceps.
·Weighted Overhead Tricep Extensions: 15*3 sets
Tips:1. Keep your body neutral, knees slightly bent;
2. Upper arms perpendicular to the ground, close to the ears;
3. Keep wrists neutral.
·Bent-over Tricep Extensions: 15*3 sets
Tips:1. Keep your body parallel to the ground;
2. Upper arms parallel to the ground, close to the body;
3. Do not lock elbows when extending backward.
· 21s Bicep Curls
Tips:1. Keep your body neutral, knees slightly bent;
2.Upper arms close to the body, pause at the tightest contraction;
3. 7 reps at each angle,180°, 90°, 30°.
· Cool Down: Static Stretching
a. Girls troubled by flabby arms and bye-bye flab.
b. Trainees with flabby arms and shoulders.
1. Warm up before training to reduce injuries and relax the body;
2. Stretch the corresponding parts after training to effectively relieve pain;
3. Train 2-3 times a week;
4. Perform the movements correctly and with effort, and combine with shoulder training plans.
Besides exercise, pay attention to the following points in your diet:
a. Drink more water, avoid cold drinks;
b. Eat less heavily flavored food;
c. Eat more vegetables and fruits;
d. Eat more foods that promote blood circulation, such as tomatoes, red peppers, strawberries, apples, pineapples, bananas, etc.
Do you prefer working out at home or at the gym?
Easily lose those unsightly "bat wings" in 10 minutes, with the hashtag #Beauty in Lines is the KeyShare your slender and beautiful arms in the fitness circle with us~