To thin your arms, the muscle you need to exercise is the "triceps." The following action can exercise the triceps from various angles, promote blood circulation in the arm and exercise the upper arm muscles that are difficult to practice. When you insist on stretching, the muscles of the upper arm will gradually become firmer, and the "bye meat" will disappear from here!

Props: a stretch rope

Forging exercise steps:

1. Standing, feet open and shoulder width; step the elastic rope under the feet, grasp the rope ends at both ends with both hands;

2. The chest is abdomen, the shoulders are relaxed, the back is kept straight, the body slowly bends forward and leans forward, and the knees are bent;

3. Raise the elastic cord with both hands and lift it up behind you, keeping your arms straight during this process;

4. Keep your body stable, and slowly stretch the elastic rope up and down with your arms. When you stretch upwards, keep the arms straight and not bend.

5. Then open the arms to the left and right sides, stretch the elastic rope, the amplitude of the arms should not be too large, as long as you feel the stretching of the upper arm muscles;

6. Finally, the upper arm remains stationary, the elbows are gently bent, and the elastic rope is stretched up and down with the force of the arm; in this process, the boom must be kept steady, and do not shake with the arm.

Tips: When you start stretching exercises, because the muscles do not move for a long time, you suddenly suffer from more intense stretching. There may be cramps on the upper arms, back, and neck. So it is best to do the exercises before starting the exercise. Exercise chest and move your shoulders and neck.

Arm practice notes:

1. This feeling is right.

When the arm is stretched up and down, the muscles of the upper arm will be painful due to stretching, which is normal! Because the muscles of our upper arms are almost always in a state of easy drooping, there is no exercise. When you suddenly stretch, you will feel pain. Practice a few times, this pain will gradually ease.

In addition, when stretching the elastic rope, the muscles at the neck and back are also tense, and people who work at the desk often feel stronger. This is also normal because the muscles at the neck and the muscles of the big arm are closely connected.

2. Length of exercise

The above three stretching actions, each can do 20 times, count yourself according to the speed of the second hand, and the three groups of actions are completed, exactly one minute!

3. A little tighter

If you want to make the stretch effect more obvious, then you can choose to replace the elastic rope, and the thicker elastic rope will be more difficult to pull. Secondly, you can use a pair of small dumbbells instead of the elastic rope, which will put more pressure on the muscles of the arms.

4. Wrong way to pay attention

First of all, the body should not be tilted too far, so that the upper arm will not get enough exercise. And it is prone to dizziness during the practice.

Too much to pursue the extent of stretching your arms is also unacceptable. In the process of stretching the elastic rope, do not raise your arms or open your arms as much as possible, otherwise the upper arm is very easy to cramp. After practicing for a while, your arms will naturally rise higher.

Usually, the MM who does not do the arm contact will feel too strong when doing this stretching exercise, so many MMs will hold their breath while doing the movement. In fact, this is very detrimental to blood circulation and muscle stretching. In the whole set of movements, keep a steady breath!

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