Four moves of thin arm Yoga fast thin arm Yoga
Thin arm yoga, now more and more people begin to come to annual yoga, why do people like to practice yoga so much? Because yoga can help them build a perfect body, can Yoga make your arms thinner? Of course, there are. Here are a few uses of thin arm yoga. Come and practice.
1、 Arm rotation
Step1 get ready to sit.
Step2 hold both arms flat, palms down.
Step 3 keep the whole body motionless, with the fingertips leading the arms to do circle drawing exercises clockwise and counterclockwise, 10 circles in each direction.
Efficacy: extend the whole arm line, make it more slender and more compact, let you say goodbye to "goodbye hand".
Body shaping tips: when doing this action, you should pay attention to tighten the muscles of your arms as much as possible and relax your shoulders. You can't shrug your shoulders up. Your arms should be parallel to the ground. You can't move when drawing circles. You should pay attention to your big arms.
2、 Crank type
Step1 straighten your upper body, let your hips naturally sit at 2 / 3 of the front of the chair, and put your feet in parallel. Keep your arms clenched up and straight forward, shoulder high at the same time. Then breathe naturally, relax and prepare for the next action.
Step 2 when you inhale, you need to bend your elbows so that your arms are bent at a 90 degree angle; then exhale, then lean your elbows toward your shoulders, and then contract inward. Repeat the movement 12 times. It is recommended to do it twice a day.
Efficacy: this movement can raise your arm and contract inward, so that you can use biceps flexion, so that your triceps can be well extended. This stabilizes the shoulder joint, making the lines of the arm more beautiful and the arm more slender.
Key points: the elbow can't move in practice, and it's better to keep the position as high as the shoulder when bending the elbow and slow down at the same time. In addition, we can increase the intensity of exercise moderately according to personal conditions, such as holding a mineral water bottle, which can play a better effect.
3、 Thin arm on bed
Step1 arm balance extension, legs cross sitting on the bed, natural head, chest, spine should pay attention to straight, two hands on the ankle. Hands to both sides flat, to half the height, palms down, keep breathing evenly. Turn your arms up alternately, 15 hands up.
Step 2 arm cross fist, stretch legs cross sit on the bed, keep the waist straight, hands folded forward, twist and finger clasp, fist. Slowly extend your arms upward, over the top of your head to the back of your head, and feel the upward extension of your spine and fingertips. Raise your head as much as possible, keep breathing slowly, and repeat three times.
Step 3 lie on the bed, your feet should be shoulder width apart, and your feet should be raised. Touch the floor with your toes, bend your hands and arms in front of your chest, and touch the floor with your chin. Use the strength of your limbs, tighten your abdomen as much as possible, lift your body up, keep your head to foot on a person's plane, and be careful not to raise your butt. Stop for 10-15 seconds and repeat three times.
Efficacy: it can effectively help you to remove arm fat, relieve arm pain and reduce fatigue.
4、 Chair shoulder release
Step1 sit on the third of the chair, keep your back straight, your knees together, and look straight.
Step 2 inhale, hold your upper body still, shrug your shoulders, stop and stay for a few seconds.
Step 3 slowly exhale, keep your upper body still, relax your shoulders, and try to relieve your tense nerves.
Step 4 restore, repeat several times.
Efficacy: eliminate arm fat, relieve shoulder and neck pain, promote blood circulation of shoulder and neck, etc.
